World Record Bench Press - It All Starts Here!
What is the world record bench press? 1,010 pounds! The video to the left shows Gene Rychlak performing the unbelievable feat of pushing half a ton off of his chest.
If there's any one exercise that everyone seems to use as a show of pure strength and power, it is definitely the bench press. "How much ya' bench?" is a popular question thrown around weight rooms, and the answers are almost always inflated so as to match the ego of the responder.
But, throwing around as much weight as possible may not exactly be the best way to see and feel results from this exercise. That's why I am highlighting the proper form, execution and target muscles of this classic muscle builder.
Proper Bench Press Technique
The bench press targets the development of the pectoral muscles, but also calls upon help from your triceps and front deltoids, so good form is absolutely essential to maximize results:
- Lie flat on your back on the bench.
- Grasp the bar with a shoulder-width, or slightly wider, grip.
- Lift the bar out of the supports, holding it with your arms fully extended (but not locked out!) above your sternum.
- Slowly lower the bar until it touches the chest or stops only an inch from it (this is up to you), but be sure to not let the weight "bounce" off of you.
- Once you've reached the bottom of the movement, hold for one second and then press the weight back up to the starting position.
Tip: when you raise the bar, be sure to exhale the air you took in while you were lowering it. Also, when you press the weight upward, try to avoid completely locking your elbows to full extension. This will ensure that there is constant tension and also help avoid elbow injury.
So, while you may never make Gene Rychlak nervous about his bench press world record, you can still set your own personal bench press record every time you step into the gym!
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Hey, i like the redesign to the blog. I just changed mine too.
Solid advice to the basics of a bench press. I will say that the time duration of the movement and it for a second all depends on the aspect of fitness being targeted. I find that doing plyometric press ups help to overcome sticking points also.
Keep up the good work.