What to expect at the bench

Two kinds of bars - Olympic and the Standard Bar:

Olympic Bar

• Weighs 20kg and is perfectly balanced
• Used by serious weight lifters and competitive lifters
• Only the Olympic Barbell weights (wide diameter centre ring) fit on the bar
• The Olympic bar is the one with the fatter ends

Standard Bar

• Weighs 7.5kg
• For the lifestyle weight trainer
• All of the standard weights fit this bar
• It's much thinner and there will be more of them around

Bench-Press Explained

• Weights Start easy. Use lighter weights than you would imagine first up. You should be able to do 15 reps of the selected weight.
• Putting on the Weights Keep the bar balanced when removing weights. Removing a heavy weight from one side will make the bar drop on the other side - a common mistake with potentially serious repercussions.
• Feet Position Lie on the bench with your feet still and flat on the ground.
• Back Position There should be a slight curve in the small of your back when your hands are on the bar.
• The Grip To find the right grip, spread your fingers as wide as possible on the bar with your thumbs just touching each other. Then move your thumbs to where your little fingers are on the bar and take your grip. Your hands should now be just outside shoulder width. A narrow grip is difficult as it works the triceps. A wide grip is difficult as it takes the big chest muscles out of play.
• The Lift Raise the bar out of the hook and lift until arms are straight.
• The Drop Drop the bar to an inch above your chest and then raise again to start position.
• The End Slam the bar into the upright post above the hook and slowly drag the bar down until it is secured.

Bench-Press Benefits

• Top of the movement works your triceps
• Middle of the movement works your chest
• Bottom third of the movement works the front of your shoulders

Troubleshooting

You've gone too heavy, now what:

1 Bring the bar to your chest
2 Roll the bar gently over your chest and onto your tummy
3 When it reaches your navel sit up
4 You can now use your legs to help lift the bar to safety

You should have called someone to spot you. There is only one correct method to 'spotting' (a term used for when someone helps you lift when you are tired):

1 The spotter must be at the ready for the whole set
2 The spotter must stand on the bench apparatus with his feet far forward and balanced directly above the lifter's head
3 Shoulders must be above the bar
4 Hands must hover just below the bar, ready to take over
5 The spotter must follow the lifter's movements up and down in case of failure at any point

Related Links
The V-Core Balls
Setting Up The V-Cycle