How to Bench Press:
Stance: Begin by lying flat on the bench, with your body in a natural and relaxed position. Make sure that you are not holding your shoulders in an awkward position. You should have your feet flat on the ground for stability in center of gravity and your shoulders touching the bench.
Prep: Put your arms straight out to either side of you, and then bend your elbows, bringing your hands up to touch the bar. Use your shoulders to unrack the bar and position it directly above the middle of your chest, your arms should be parallel and straight this is your prep phase.
Movement: Inhale as you lower it down, gently touching your chest with the bar. Do not bounce the bar off your chest. Begin to exhale as you push the bar up and away from your body using the net force from the triceps and pectoral majors.
Follow through: Extend your arms to just under full extension while breathing out using your stabilizer deltoid muscles to keep the bar paralell.
Recovery: The bar should be directly above the middle of your chest, and your arms should be parallel and straight and rack the weight back with your shoulders.
Novice
Expert
Cues: Parallel arm movement, Push the bar away from you
Drills: Various push ups build the endurance through body weight.
Defenitions:
Net force- resultant force derived from the composition of two or more forces
Center of gravity- point aroud which a body's weight is equally balanced, no matter how the body is positioned
Stabilizer- role played by a muscle acting to stabilize a body part against some other force
Stability- resistance to a disruption of equilibrium
Linear velocity- the rate of change in location
Work- in a mechanical context, force multiplied by the displacement of the resistance in the direction of the force
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