Exercise of the Week: Bench Press [Done Right] | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Bench Press [Done Right]

December 29, 2010

Although it's one of the most popular exercises in the weight room, the Bench Press is sometimes misrepresented as the ultimate measure of strength. It is not that, but the exercise is a valuable tool for developing your upper body.

The Bench Press engages many muscles—specifically the pecs, delts and triceps—making it an effective multi-joint exercise. In addition, your core and stabilizer muscles must engage to control the heavy weight.

The primary disadvantage of the Bench Press stems from its popularity. Some people spend too much time trying to improve their Bench, forgetting that other parts of the body must be worked as well.

Anyone who performs the Bench should equally work their back muscles with pulling exercises, such as the Inverted Row, to develop balanced strength. Also, you can make the Bench more applicable to and functional for sports by focusing on bar speed instead of the amount of weight lifted. This improves your ability to apply power—maximum strength in the shortest amount of time possible—so you can successfully overmatch opponents.

Watch the video above of NBA Superman Dwight Howard performing the Bench Press.

  • Lie with back on bench
  • With arms extended, grip barbell slightly wider than shoulder width
  • Keeping low back on bench and elbows to sides, slowly lower bar to chest
  • Explosively drive bar back up until arms are straight
  • Repeat for specified reps

Sets/Reps: 3-4x6-8

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

How to Train During Your Hockey Season

Few sports take as much of a toll on the body as ice-hockey. Requiring a demanding mixture of speed, strength, power and anaerobic endurance, hockey is...

Strengthen Your Core With Advanced Plate Push-Outs

7 Exercises That Safely Build Shoulder Strength

Female Athletes: Get Strong, Not Bulky, With These Workouts

The Simplest Bodyweight Workout Ever

Off-Season Baseball Exercises for Your Shoulders

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Why the Dead Bug Is Changing Core Training

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Basketball In-Season Battle Rope Complexes, Part 1

3 Explosive Exercises Designed to Increase Pitching Power

James Harrison's Physioball Side-to-Side Bridge

Demolish Your Delts With This Super Shoulder Training Strategy

The 14 Best Exercises From 2014

Get a Ripped Core With 6 Advanced Dead Bug Variations

5 Isolation Exercises Your Workout Is Missing

Notice On-Court Results With This Basketball Core Workout

Get Tougher With Skylar Diggins' Bodyweight Workout

Why One Bench Press Is Not Enough

4 Strength Exercises for Female Athletes

Developing Pre-Pull Tension for a Monster Deadlift

3D Triceps Workout: 3 Exercises for Huge Arms

Break Through Plateaus With the 1-10 Drop Set Method

5 More Exercises Only Elite Athletes Can Conquer

The Total-Body, Crunch-Free Ab Workout

Baseball Workout for Power Hitting

3 Sandbag Training Mistakes Athletes Make

Why Do So Many Exercises Have Foreign Names

The 7 Best Slide Board Exercises

3 Tips to Maximize Your Off-Season Baseball Training

The Turkish Get-Up for Youth Athletes

Medicine Ball Training for Hockey Players

Get Faster by Improving Your Core Mobility

Get More Explosive With James Harden's Workout

Improve Your Back Strength with the Inverted Row

10-Minute Ab Workout You Can Do Anywhere

7 Strategies for Dealing With a Meathead in Your Gym

Build Powerful Pecs With This Multi-Angle Chest Workout

Bilateral or Unilateral Exercises: Which Are Better?

Improve Your Strength for Track & Field Success

Don't Train Your Arms Until You Can Do These 4 Things

4 Ways to Get a Jacked Back

Build Explosive Hips to Jump Higher

Game Changer: Should You Be Using Machines or Free Weights?

The Upper-Body Endurance Combo Workout