The bench press is one of the most basic and popular movements performed in a weight room. Improving performance on the bench press is a goal for most weight-lifters. Increased performance on the bench press is dependent upon a number of factors. Through better understanding of some of these factors, a lifter will be able to effectively increase her performance on the bench press.
Position and Technique
Proper positioning involves the use of five points. These five points are both feet on the ground, lower and upper back on the bench and head resting comfortably on the bench. Hands should be about shoulder width apart as well. Before lifting the bar off the rack to begin the lift, a person's eyes should be level with the bar when looking up at the bar. Once the bar is lifted off of the rack, the weight should be lowered down slowly toward the clavicle. While lowering the weight, don't flare out the elbows. The lifter should forcefully push the bar back toward the beginning position to complete the movement.
Breathing
Breathing using a two-four rhythm will allow a lifter to safely and effectively perform the bench press. This involves inhaling to the count of four during the lowering phase of the lift and exhaling forcefully for two seconds during the lifting phase of the bench press. Proper breathing allows for the normal process of taking in oxygen to muscles and expelling carbon dioxide that has built up in the body.
Program Design
One of the most effective ways to improve bench press performance is to have an effective program. The program should maximize a lifter's bench press by systematically increasing size, strength and endurance of muscles involved in the bench press. Periodization involves a cycling program that begins with higher volume and lower intensity and eventually moves to lower volume and higher intensity. In the September 2000 American Journal of Sports Medicine, researchers indicated that one-repetition maximum performance on the bench press increased significantly when using periodized training versus more traditional means of resistance training.
Rest Between Sets
How much rest a lifter takes between sets can adversely affect bench press performance. In the May 2006 Journal of Strength and Conditioning Research, researchers conducted a study on the effects of different rest intervals on bench press performance. The researchers concluded that three minutes of rest between sets was optimal for bench press performance.
Anthropometric Measures
One of the most overlooked factors associated with bench press performance is the structural differences in people. A person's height, length of limbs and mass can contribute significantly to a person's lifting ability on the bench press. In the February 1991 issue of Research in Sports Medicine, researchers revealed that total body mass or fat-free mass looked to be the major factor in performance on the bench press. Furthermore, the study showed that individuals with shorter and more muscular arms had better bench press performances than those individuals with longer arms.
References
- American Journal of Sports Medicine; Influence of Resistance Training Volume on Periodization and Physiological and Performance Adaptations in Collegiate Women's Tennis Players; W. Kreamer, K. Ratamess, A. Fry, T. McBridge, L. Koziris, J. Bauer, J. Lynch and S. Fleck; 2000
- Journal of Strength and Conditioning Research; The Effects of Rest Interval Length on Bench Press Performance with Heavy and Light Loads; J. Willardson and L. Burkett; 2006
- Research in Sports Medicine; Anthropometric Correlates of Bench Press Performance Following Resistance Training; C. Hart, T. Ward and J. Mayhew; 1991
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