One of the most popular exercises in the gym, the bench press is a hit among the testosterone set. To some, it's considered the consummate test of upper body strength, and nothing says manly quite like the number of plates you can bench. Interestingly enough, fitness professionals are less impressed with the bench press than the average gym rat. Its lack of real world application is what keeps it off the Top 10 list of most trainers.

That being said, if you're going to bench, it pays to do it right. So, for all those who love to brag about their bench numbers, here is a primer on getting the most from the bench press.

Muscles trained: Pectoralis major, triceps, anterior deltoid.

Start position: Lie on your back on a weight bench with your feet flat on the floor and butt, shoulders and head on the bench (also known as four points of contact).The bar should be positioned just over the collarbone, so slide up or down the bench accordingly. Reach up and grab the bar with a palms-up grip, thumbs wrapped around the bar. Hands should be just wider than shoulder distance apart.

Action: Push the bar out of the rack and hold it in outstretched arms without locking or overextending the elbow joint. Slowly lower the bar toward the chest keeping the bar travelling in a straight downward path (don't let the bar shift forward or backward) keeping both ends level. Let the bar lightly touch the chest at nipple height or just above before pushing it back up to the start position. Repeat six to 10 times, depending on your training goals (six or fewer times to build strength, six to 10 to increase muscle size).

Execution tips: Open the chest and slide the shoulder blades toward the spine as the bar lowers. Keep the shoulders from lifting toward the ears as you push the bar away from the chest.

Safety tips: Use a spotter if you are attempting a challenging weight. The correct position for a spotter is standing in a staggered stance (one foot in front of the other) at the head of the lifter directly over the bar. The spotter is at the ready, following the movement of the bar with their hands. An alternating grip (one hand palms up, one hand palms down) should be used to ensure control over the bar should the spotter need to lend assistance.

Variation: Incline Bench Press. Raise the head of the bench 10 to m30 degrees to emphasize the upper pectoralis (chest).

Harder: Close Grip Bench Press. Position your hands narrower than shoulder distance apart to increase the challenge to the triceps.

Common Errors

- Flattening or overarching the spine: Maintain spine health by keeping the natural arch in your spine through all phases of the exercise.

- Lifting the butt off the bench: Too much weight will cause the hips to lift off the bench as the bar is raised. Reduce the weight to reduce the stress on the spine.

- Bouncing the bar off the chest: The explosiveness of the movement shouldn't include bouncing the bar off the chest, which reduces the effectiveness of the exercise.

- Placing your feet on the bench: Placing both feet on the bench reduces balance and support, which increases the risk of the exercise. If destabilizing the exercise is the goal, reduce the weight on the bar.

jbarker@videotron.ca