You have reached the Canadian website for Human Kinetics. Only orders shipping to a Canadian address can be completed on this website.


If you wish to continue click here, or contact the HK Canada office directly at 1-800-465-7301. If you wish to select the HK website for your region/location outside of Canada, click here

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.


Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback IconFeedback

A step by step guide for a proper bench press

This is an excerpt from Youth Strength Training by Avery Faigenbaum & Wayne Westcott.

Muscles

Pectoralis major, anterior deltoid, triceps


Procedure

  1. Lie on your back with your feet flat on the floor. If your feet don't reach the floor, use a stable board to accommodate size. Grasp the barbell with a wider than shoulder-width grip, wrapping thumbs around the bar. Hold the barbell at arm's length above your upper-chest area.
  2. Slowly lower the barbell to the middle of your chest. In the bottom position the forearms should be perpendicular to the floor. Pause briefly, then press the barbell to the starting position. During the movement, the upper arms should be about 45 to 60 degrees from the torso and the hips should remain on the bench.

Technique Tips

A spotter should be behind the lifter's head and should assist the lifter with getting the barbell into the starting position and returning the barbell to the rack when finished. Impress on young weight trainers the importance of a spotter during the exercise because the bar is pressed over the lifter's face, neck, and chest.

Learn this exercise with an unloaded barbell or light weight.

Do not bounce the barbell off the chest, and do not lift your buttocks off the bench during this exercise.

To avoid hitting the upright supports, position your shoulders at least 3 inches (~8 cm) from the supports before you start.