Barbell Bench Press

The Barbell Bench Press is a compound exercise. This movement is one of the best exercises for developing strength, strength endurance and mass in the chest muscles, due to the fact that when we are performing the exercise, the bar is precisely over our chest.

This, however, does not make it the best exercise for developing the chest muscles as many people might
claim. In this article we'll go over what we should do, what we shouldn't do and what is the bench press used for.

Muscles

Target

• Pectoralis Major, Sternal

Synergists

• Pectoralis Major, Clavicular
• Deltoid, Anterior
• Triceps Brachii

Dynamic Stabilizers

• Biceps Brachii, Short Head

Variations:

• Power Focus - typical for power lifters, but inexplicably often practiced by people with bodybuilding goals.
• Classic - this variation will be described in this article and it has universal applications.It's most commonly used for "power bodybuilding" and also as a part of routines of professional athletes.It is also used as a balance strengthening technique for the shoulder girdle.
• Isolation (guillotine), most often used in bodybuilding.Usually used by amateurs trying to increase the size/strength of their pecs.Professionals use it far more successfully by combining it with the classic bench press variation and flyes, pec-deck, etc. .
• Unbalanced - versions of the variations above are implemented with unilateral or bilateral imbalance between agonists, antagonists and stabilizers.

To sum it up, the difference between the classic and power performance is that the power technique uses a bigger arch and a greater involvement of the abductors in the shoulder girdle (serratus and minor pectoral muscles) and shoulder flexors(anterior shoulder head).

Grip:

• Classic grip - the bar lays on the middle of the palm with the thumb on top;
• Inverted (tilted wrist) grip - the bar lays at the base of the palm and thumb, the thumb is over the bar but the wrist is tilted back so there is less pressure on the forearm flexors, however there is much more pressure on the wrist itself;
• Inverted thumb less grip(suicide grip) - the bar lays on the middle or on the base of the palm, the thumb is under the bar.

All variations of the inverted grip are steering away from the classic barbell bench press and going towards the guillotine.The classic variation suffers greatly if performed with an inverted grip.

Trainees that perform the exercise with heavy weight, tilted wrists and a suicide(thumbless) grip, inevitably lower the bar like the classic bench press variation and are forced to push it back up guillotine "style" or drop the bar.In other words do not go heavy with a thumbless grip, you can get a very serious injury or even die.
According to the ROM

• full range of motion
• partial upper or partial lower (1/2, 1/3 or 2/3 of the movement) range of motion

According to the pace (lower, pause, press back up)

• classic 3-1-1, 2-1-1, 3-1-2, 2-1-2 ;
• bodybuilding 4-1-2, 4-1-3
• explosiveness 1-0-3, 1-0-2
• strength 2-1-1, 1-1-1

Method of execution

preparation

1. Lie supine on bench.
2. Arch your back.
3. Pull your shoulders in and back.
4. Plant your feet.
5. Dismount barbell from rack over upper chest.
6. Take a moderately wide classical grip.

performance

1. Lower weight to mid-chest.
2. Try to keep your elbows from flaring out.
3. Press bar upward until arms are extended.
4. Repeat.

Recommendations

• Do not let the weight free fall, focus on the negative.
• Do not push the bar off your chest.
• Keep your shoulders pulled back and down.
• Don't let your shoulders go towards towards your ears, if you do that you'll be doing a bad version of the Guillotine Press.
• In the lower parts of the movement keep your elbows close to your body.If you are having trouble with this and your elbows are flaring out, try to separate the bar, pull the bar apart, that's not possible of course, but by doing that you will tuck your elbows in.

Relevancy

The Barbell Bench Press can be found in almost any routine aiming to increase and maintain muscle mass.

It is important to understand that this is not just a chest exercise, it is a complex and a compound movement that recruits many muscle groups. Attempting to isolate the chest with the classic variation of the Barbell Bench Press such is almost meaningless, as there are many alternatives that will do just that in a much more effective fashion.Like these:
Guillotine Press, Chest Flies, Hammer Strength Chest Press, Cable Crossovers etc.

The Barbell Bench Press is a great exercise for the overall pressing strength of the upper body, it used in most power lifting competitions around the world, and is considered a margin of strength alongside the Squat and Deadlift.

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Decline Barbell Bench Press

The Decline Barbell Bench Press is a compound chest exercise that focuses on the lower heads of the pectoral muscles.It is a good exercise for hypertrophy as well as strength. Performing the Decline Bench carries some risks, so its use is not recommended for beginners. The movement should be performed with a spotter and clipped weights.

The decline bench press is closer to the kinesiology of a regular push up compared to the flat bench press, so the two movements are interchangeable to a certain extent .

Contraindications :

• Avoid the movement if you have shoulder injuries.

Muscles

Target

• Pectoralis Major, Sternal

Synergists

• Pectoralis Major, Clavicular
• Deltoid, Anterior
• Triceps Brachii

Dynamic Stabilizers

• Biceps Brachii, Short Head

Variations

The different options for the Decline Barbell Bench Press can be:

• Power lifting method - most often aiming for the shortest range of motion
• Classic - full ROM
• Shoulder (shoulders are forward and inward toward the ears) - Stay away from this one! If you're looking to train your shoulders consider other more reasonable exercises.

Grip

• The decline press must only be done with a locked grip, never utilize the thumb less(suicide) grip while performing this exercise.Any attempts to do so will end badly.
• Wide overhand grip - mostly combined with partial ROM . Completely bodybuilding oriented.
• Shoulder width overhand grip - the most popular power option.
• Wide underhand grip - a very dangerous variation, should not be attempted without two spotters to follow the descend of the bar.Leave this one to the pros.
• Shoulder width underhand grip - advanced technique. For this one you'll need at least one spotter to stay with you through the movement and to rack and unrack the bar for you.

Range of motion(ROM)

• Full ROM -the standard and preferred variation.
• Partial upper or lower half of the range of motion.

Method of execution

preparation

1. Select desired bench tilt and rack the bar on a proper height.
2. Choose a grip that suits the width of your shoulders and coincides with your training goals.
3. Arch your back and get your shoulders down and back, lock the shoulder girdle. It must remain locked in that position through the whole movement.

performance

1. Lower bar to upper chest.
2. Stop right before the bar touches your chest, at this point elbows should be at a 90 degree angle.
3. Press bar until arms are extended. 
4. Repeat.

Comments and recommendations

• Never try to unrack a bar that's too high or too low from the working position.It will end badly.
• If the bar is too far from hooks, leave it with your spotter.
• Do not turn your head sideways while performing the movement.
• Do not allow your shoulders to descend to your ears . If this happens, then the serratus and the small pectoral muscles can't take that much weight, so lower it.

Relevancy

Fitness and bodybuilding enthusiasts may include the exercise in their chest workout, while utilizing a more muscle building oriented variation. And if you want strength and power you can use the Decline Barbell Bench Press to improve performance as well as stability of the chest and shoulder girdle .
(sources:exrx.net)

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3x3x3-9 Week Strength Routine

The 3x3x3 routine is designed to increase the overall strength of the body, without focusing on individual

muscles.
Suitable for people with an intermediate training experience, for trainees that have hit a plateau and those for which fitness is a second sport and find themselves in need to increase the power and performance without focusing on specific movements or muscle groups.

Concept

The idea of ​​the routine is to get the body "accustomed" to working as one, with a gradual adaptation required from increasing the weight and a maximum number of different workouts every week, with each including different exercises.

The workouts consist of only compound exercises with low volume and high intensity.
With the purpose of strength progress without massive strain on the CNS.

It consists of 3 micro cycles, with each consisting of 3 weeks with different workouts every week. The working weight in the first, second and third week of each micro cycle stays the same.
It's increased at the start of a new 3 week micro cycle.

Routine

First "week"
The split consists of two work days, one rest day, two work days, one rest day, one work day, one rest day.
ABxCDxEx
Monday - Workout A
Tuesday - Workout B
Wednesday - Rest
Thursday -Workout C
Friday - Workout D
Saturday - Rest
Sunday - Workout E
Monday - Rest

Workout	Exercises
A1	Squat Bench Press Chin-up
B1	Shoulder Press Power Clean Deadlift
C1	Dips Front Squat Neutral Grip Pull Up
D1	Shoulder Press High Pull Hack Squat
E1	Clean Bench Press Wide Grip Deadlift

Second Week

The workouts consist of three "Tri Sets" with 3 reps for each exercise(3RM). The weekly training split consists of two work days, rest day, two work days, two rest days.
xABxCDx

Workout	Exercises
A2	Shoulder Press Pull Up Squat
B2	Bench Press Power Clean Deadlift
C2	Pull Ups Shoulder Press Front Squats
D2	Dips Clean Wide Grip Deadlift

Monday - rest after the last workout of the first training week.
Tuesday - Workout A2
Wednesday - Workout B2
Thursday - Rest
Friday - Workout C2
Saturday - Workout D2
Sunday - rest.

Third week

Workout consists of three gaint sets of all exercises, 3 reps on each exercise(3RM). The maximum transition time from one exercise to the other 20 seconds.One work day, two rest days, one work day, two rest days, one work day, one rest day after which the micro cycle is restarted.
Monday - Workout 3
Tuesday - Rest
Wednesday - Rest
Thursday - Workout 3
Friday - Rest
Saturday - Rest
Sunday - Workout 3
Rest day and restart cycle.

Workout	Exercises
Workout 3	Neutral Grip Pull Ups Chin Ups Bench Press Shoulder Press Clean Front Squats Hack Squats Deadlift

Recommendations

The warm-up for each workout consist of 10-12 reps of 50% of your 1RM, a set of 6-8 reps with 75% of your max and some nice stretching of all the muscles involved between warm-up and work sets. Breaks between working sets/tri sets/giant sets are 2/3/5 minutes.

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Romanian Deadlift

The Romanian deadlift is a different exercise from the conventional deadlift, the main difference is that its performed with straight legs. Here is a brief list of the main distinguishing features of the Romanian deadlift.

Romanian Deadlift (RDL) vs. Conventional (Deadlift)

• The bar(discs) doesn't touch the ground on the descent.
• The exercise begins with the eccentric part of the movement .
• The hips are pushed further back (hip hinge).
• It relies more heavily on reactive power and not so much on starting power .
• It targets the lumbar and pelvic extensors.
• There is very little flexion in the knee joint, which stays mostly straight

Romanian deadlift (RDL) vs Straight Leg Deadlift (SLDL)

• Legs aren't completely straight, there is a gentle fold in the knees.
• The focus isn't on bending, its on pushing the hips back.
• The waist stays neutral through the whole movement.
• The Long spinal muscles are not synergists, just stabilizers.
• The barbell stays firmly upon the legs through the whole movement.

Muscles Involved

Main:Hamstrings
Secondary:Glutes, Lower Back

Contraindications

• Not recommended for people with a score below 2 in the FMS test.
• If you can't effortlessly touch the ground with your hands while keeping your legs relatively straight this exercise is not for you.
• The exercise should be performed with perfect form.
• Do not perform without competent supervision in case of injuries in the :ankles, knees, hips, spine, wrists, elbows, shoulder joints, shoulder girdle, abdominal belt ( hernia ), strained muscles (especially the glutes , hamstrings, calves,waist and forearms) .

Variations

The most widespread variation uses a barbell , but exercise can also be performed with kettlebells, dumbbells or any comfortable to grip weights.

The exercise can be performed with a different stride and a different feet position to target specific areas of the hamstrings.

The Romanian deadlift relies more on reactive power like the squat and less on starting power like the conventional deadlift. To further enhance this effect, you can use the relatively fast (2 sec.) but still controlled descends with explosive lifts. To neutralize the effect and emphasize the starting strength, you can increase the duration of the descent or perform the movement with platforms under the discs to reach the desired height.

Method of execution

Before you attempt the RDL make sure you've done your research and actually acquaintaced yourself with the movement.
Pre-attemp.

• Stand with your back facing the wall at 20-30cm
• Try to touch the wall with your pelvis, without transferring any weight to it, and keep your back neutral.
• Aim for the stretching sensation in your hamstrings.Once the sensation has reached moderate strenght , you've reached the lowest point and now you must start straightening back the pelvis.
• Repeat until you're confident in the movement.

Preparation:

1. Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. 
2. Stand with shoulder width or narrower stance.
3. Neck and waist remain in a neutral position
4. Ribs are pressing againts the spine.
5. Breathe evenly.Inhale when lowering and exhale when lifting.
6. Keep your arms loose and don't bend the elbows.

Execution

1. Lower bar to top of feet by bending hips. 
2. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. 
3. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. 
4. Repeat.

Comments and recommendations

If your conventional deadlift has reached a plateau then you can effectively use the RDL to gain strenght and improve your performance. But keep in mind reps as low as 1-3 are not recommended.
Successfully used by weightlifters as an additional exercise.
The heavy load on the hamstrings in a wide range of movement gives perfect oppurtunity for hyperthrophy.
The exercise can also be used to increase mobility.
It is also used in condition and fat loss workouts.
By using kettle/dumbbells it can be used be used in outdoor sports as well.

(sources:exrx.net,bodybuilding.com)

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Military Press

The Military Press is a compound pushing movement, mainly targeting the front and middle shoulder heads .
It is performed with a barbell from a standing position.However, there are variations that are performed with dumbbells , kettlebells and there are variations that are performed on a bench/ground.

The barbell standing shoulder press is one of the best exercises to build up the shoulders, but it can also be difficult and dangerous (if not executed with proper technique or if mobility is lacking) .

The Military Press is a test for strength, a guarantee for progress, growth and a challenge for mobility and stability in the shoulders .

Contraindications

The military press requires much, but also gives much.If you have an injury within the shoulder girdle, neck , waist or upper back, the typical standing shoulder press isn't the best way to familiarize yourself with this movement.

Start seated with dumbbells.Work on improving mobility in the shoulders with techniques such as resistance band drills , after a while do the same, but use dumb/kettlebells , or with exercises like the "waiters walk" using dumbbells or kettlebells.

To perform the movement, especially from a standing position, you'll need a strong abdomen and the ability to use it. If you know that your abs are lacking in strength and stability, add isometric exercises to reach the necessary stability and strength in the abdomen .

Muscles

Target

• Deltoid, Anterior
• Synergists
• Pectoralis Major, Clavicular
• Triceps Brachii
• Deltoid, Lateral
• Trapezius, Middle
• Trapezius, Lower
• Serratus Anterior, Inferior Digitations
• Dynamic Stabilizers
• Triceps, Long Head
• Biceps Brachii, Short Head

Stabilizers

• Trapezius, Upper
• Levator Scapulae

Variations

The variations of the Military Press, graded by difficulty, gym experience and needed shoulder mobility and stability.
Seated Shoulder Press with a 70-80 degree slope.
Can be performed with dumbbells or a barbell.The idea here is that people who don't have the required shoulder mobility or low back strength to be able to lock the bar above their heads, can start with this variation instead.

Seated Shoulder Press with a 90 degree slope/without support
Here we already need basic mobility, a strong enough abdomen and upper back, so the trainee can lock the barbell/dumbbell or kettlebell without needing extra help from the chest or a low back bend.

Standing Shoulder Press
This is the basic military press and is the natural progression from the previous two versions .

Method of execution

Preparation

1. Warm up
2. Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.

Execution

1. Press bar upward until arms are extended overhead. Lower to front of neck and repeat.

Recommendations

• Keep your shoulders retracted! Strive to have your shoulders in so you can guarantee shoulder stability.
• Keep your core tight through the whole movement. You need to train your core for strength and stability, so you can your spine in a proper position.
• Push off the ground with your feet by tightening your buttocks to create tension in the lower body.That way you're creating a strong base, something very important for a good Military Press.
• Lock your body below the bar .Ears, shoulders, hips, knees and ankles all must be in line. Keep your abs and butt tight at all times, your ribs should not be sticking ahead.
• If you gently pull the pelvis back while having your abs tight when you're pushing the bar up, this will facilitate the positioning of your spine without unnecessary bends.
• Keep your elbows under the barbell at all times, strive to move the bar in a straight line.
• Experiment with thumb less grip.

Relevancy

The Military press is one of the best exercises that one could perform. It is used in training for strength, size and condition.

It is used in bodybuilding, crossfit even street fitness.If you want shoulders of steel and strength like titan Atlas from ancient Greece, shoulder pressing is one of the best things you can do.

The bad thing however is that most people perform this exercise incorrectly.The Military press is not an easy movement and it requires a lot of work and training. Most people should pay attention to their mobility and stability before getting to know the press.
(sources:exrx.net)

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