DH Minor Wiki - User contributions [en-gb]

Bench Press

2017-06-16T23:09:38Z

Vladimir3579:

[[File:Man performs bench press.jpeg|thumb|261x261px|Bench press]]
The '''Bench Press''' is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. The exercise works the pectoralis major as well as supporting chest, arm, and shoulder muscles such as the deltoid muscle, serratus anterior muscle, сoracobrachialis muscle, shoulder, trapezii, and the triceps. A [https://en.wikipedia.org/wiki/Barbell barbell] is generally used to hold the weight, but a pair of [https://en.wikipedia.org/wiki/Dumbbell dumbbell]s can also be used.<ref>[http://journals.lww.com/nscascj/Citation/2000/08000/Dumbbell_Bench_Press_.22.aspx] John F. Graham (August 2000). "Dumbbell bench press". Strength and Conditioning Journal. Retrieved 7 September 2014. </ref>
The barbell bench press is one of three lifts in the sport of [https://en.wikipedia.org/wiki/Powerlifting powerlifting] alongside the [https://en.wikipedia.org/wiki/Deadlift deadlift] and [https://en.wikipedia.org/wiki/Squat_(exercise) squat] and is used extensively in weight training, [https://en.wikipedia.org/wiki/Bodybuilding bodybuilding]], and other types of training to develop the chest muscles.

== Movement ==
[[File:Perfect_Bench_Press_Technique.gif|thumb|261x261px|Bench press tecnnique]]
The person performing the exercise lies on their back with a weight grasped in both hands. They push the weight upwards until their arms are extended, not allowing the elbows to lock. They then lower the weight to chest level. This is one repetition.

[https://en.wikipedia.org/wiki/Powerlifting Powerlifting]: take posture with body weight resting on buttocks and upper traps whilst driving feet into the floor. Movement requires the weight to be taken at full arms' length, lowered to upper torso, paused, and then lifted to starting position.

==Muscles==
A conventional bench press uses [https://en.wikipedia.org/wiki/Pectoralis_major_muscle pectoralis major muscle], anterior [https://en.wikipedia.org/wiki/Deltoid_muscle deltoid], coracobrachialis to horizontally adduct the shoulder. It also uses predominantly triceps brachii and anconeous to extend the elbows. Wider hand spacing places a greater emphasis on shoulder flexion and narrower hand spacing utilizes more elbow extension. Because of this, wider hand spacing is associated with training the pectorals and narrower hand spacing is associated with training the triceps.

In addition to the major phasic (dynamic) muscles the bench press also uses tonic (stabilizing) muscles: scapular stabilizers (serratus anterior, middle and inferior trapezius), humeral head stabilizers (rotator cuff muscles), and core (transverse abdominis, obliques, multifidus, erector spinae, quadratus lumborum)

==Variations==
Variations of the bench press involve different groups of muscles, or involve the same muscles in different ways:
*The flat bench press involves both portions of the pectoralis major muscle but focuses on the lower (sternal) head as well as the anterior [https://en.wikipedia.org/wiki/Deltoid_muscle deltoid muscle]. The term 'bench press' on its own is assumed to refer to a flat bench press.<ref> [http://www.muscleandstrength.com/exercises/barbell-bench-press.html]"Barbell Bench Press Video Exercise Guide & Tips - Muscle & Strength". Muscleandstrength.com. Retrieved 2014-08-14.</ref>
*An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis at the upper (clavicular) head of the pectoralis major. This variation is called the incline bench press.<ref> [http://www.muscleandstrength.com/exercises/barbell-bench-press.html] "Barbell Incline Bench Press". Exrx.net. Retrieved 2014-08-14.</ref>
*A decline bench press elevates the pelvis and lowers the head, and emphasizes the lower portion of the pectoralis major.
*A reverse grip bench press utilizes an underhand (supinated) grip on the bar. A supinated grip externally rotates the humerus, which puts the shoulders in a much more favorable position for the lift, decreasing injury potential without compromising range of motion. It emphasises the clavicular head of the pectoralis major more than an incline bench press. On the eccentric phase of the lift, the bar path will create a larger arc and eventually touch a point on the chest that is lower compared to the regular bench press, because the upper arms and elbows are closer to the body and the angle between the humerus and the torso is smaller.<ref> [http://www.t-nation.com/free_online_article/most_recent/master_the_reversegrip_bench_press] Phung, John (2013-08-14). "Master the Reverse-Grip Bench Press". T Nation. Retrieved 2014-08-14.</ref>
*A bench press performed with the hands far apart ("wide grip") shortens the range of motion, lessening the contribution of the triceps.
* A lifter can elect to lower the bar to nipple level, to the [https://en.wikipedia.org/wiki/Xiphoid_process xiphoid process], or even further, to the abdomen. On the other hand, a lifter may lower the bar to a very high point on the chest, or even to the neck; the latter variation is called a guillotine press and emphasizes the upper pectorals.
* An 'equipped' bench press is performed with a Bench shirt, supportive shirt that allows greater weights to be used. The materials and cut of the bench shirt, as well as the skill of the lifter and the rules of performance, will determine how much additional weight can be pressed in the shirt as opposed to without it. The contrast between equipped, and unequipped (raw) bench press weights is illustrated in the [https://en.wikipedia.org/wiki/Progression_of_the_bench_press_world_record progression of the bench press world record]s, with the record equipped lift exceeding the unequipped lift by hundreds of pounds.
* People who suffer from shoulder injuries can use a specialised [https://en.wikipedia.org/wiki/Barbell barbell] such as the Swiss Bar or Football Bar that allows them to press with their hands in a position that places less stress on the shoulder. Another variation is the Hex Press in which two dumbbells are squeezed against each other, with the palms facing inwards. This puts the strain of the exercise on the [https://en.wikipedia.org/wiki/Triceps triceps] and inner chest rather than the shoulders. The Floor Press is another variation that puts less strain on the lifter's shoulders, due to the shorter range of motion.

==Possible injuries==
[[File:Injury.gif|thumb|261x261px|A potential injury]]
Performing the bench press can contribute to multiple types of injuries:
*Torn ligaments/tendons in shoulders.
*Injuries to the [https://en.wikipedia.org/wiki/Trapezius_muscle trapezius muscle].
*Elbow/wrist strains.
*Cracked or broken ribs, usually the result of bouncing the bar off of the chest to add momentum to the lift or a loss of strength causing the bar to fall onto the chest.
*Torn or damaged rotator cuff.
*Pectoral muscle tear.

==Notes==
{{reflist}}

Article Assignments

2017-06-16T22:52:42Z

Vladimir3579: /* List of projects (please put in your name and project) */

== Article Assignments for your final presentations ==

As has been discussed in our last session, your task is to find an article gap in Wikipedia and compose a new article within our own Wiki, which will later be transferred to Wikipedia. Your article is supposed to contain chapters, footnotes, images/media, infoboxes and geo data (if applicable).

== List of projects (please put in your name and project) ==

# Anton Basov - an article about [[James L. Powers]]
# Jane Fomenko - an article about Chinese dorama "Nirvana in fire" / [[Список Ланъя]] [https://docs.google.com/presentation/d/1m5eCTjDsYqWkz0R1K_h1XfZs0_jLlWO8tTowRF8MWyc/edit?usp=sharing here's the presentstion!]
# Ksenia Karaseva - an article about [[Waterford|Waterford city, Ireland]]
# Katya Nikiforova - an article about [[Памяти Асенковой (стихотворение)|one of Nekrasov's poems]]
# Sofia Shkliaeva - an article about one of Churches of Moldavia - [[Базилика в Арборе|Church of the Beheading of St John the Baptist of Arbore]] (UNESCO list in Romania for Russian Wikipedia)
# Konyaev Maxim - an article on Parmenides ([[Парменид]]) (already in [https://ru.wikipedia.org/wiki/%D0%9F%D0%B0%D1%80%D0%BC%D0%B5%D0%BD%D0%B8%D0%B4 Wikipedia])
# Sophie Pogorelova - an article about Butyrskoye tramway depot, Moscow / [[Бутырское трамвайное депо]] (already in [https://ru.wikipedia.org/wiki/Бутырское_трамвайное_депо Wikipedia])
# Anna Derevnyak - an article about Voeykovsky palace ([[Алексеевский дворец]])
# Vera Serednikova - an article about House-Wall
# Arseniy Filtsev - an article about consumer electronics company [[Teenage Engineering]]
# Vera Chebotkova - an article about the band [[HMLTD]]
# Tanya Orlova - [[Drugslab]]
# Ustinia Kosheleva: Sopot, Poland
# Liubov Gerasenko - an article about [[Искусство Каргополья|Culture of Kargopol]] (already something about it in [https://ru.wikipedia.org/w/index.php?title=Каргополь&oldid=84858761 Wikipedia])
# Daria Maximova - an article on [[Каталонский модернизм|Catalan Modernisme]]
# Kristina Pokrovskaya - an article about [[Русская история в самом сжатом очерке|"Russian history in the most concise essay" by M.N.Pokrovsky]]
# Artyom Kolganov - an article on the article by Frederic Jameson [[Постмодернизм, или Культурная логика позднего капитализма]]
# Lisa Stovba - an article about "Under Crescent and Cross: The Jews in the Middle Ages" by Mark R. Cohen / [[Под сенью креста и полумесяца: евреи в средние века]]
# Aleksandra Ryabichenko - an article about Ludmila Ulitskaya's book Imago (Russian title 'Green Tent', [[Зеленый шатер]], 2010)
# Varvara Rodchina - an article about [[Микроурбанизм]]
# Anna Kondratjeva - an article about [[Демиан|"Demian: The Story of Emil Sinclair's Youth"]], a novel by Hermann Hesse
# Kirill Kanter - an article about I.A. Zheliabuzhskii's diary/[[«Дневные записки» И. А. Желябужского]] ([https://ru.wikipedia.org/wiki/%D0%97%D0%B0%D0%BF%D0%B8%D1%81%D0%BA%D0%B8_%D0%96%D0%B5%D0%BB%D1%8F%D0%B1%D1%83%D0%B6%D1%81%D0%BA%D0%BE%D0%B3%D0%BE Wikipedia])
# Anastasia Vasileva - an aricle on the concept of self in philosophy [[Доротея Эркслебен]] (already in [https://ru.wikipedia.org/wiki/Эркслебен,_Доротея#cite_ref-Sutherland.2C_M._1985_p._118_2-0])
# Daniil Skorinkin - an article about [[Школа лингвистики НИУ ВШЭ]]
# Anastasia Kolesnikova - an article about "Касе Гасанов"
# Yevgeniy Lapin - an article about [[Jungle]]
# Sofia Babenko - an article about the poem E.A. Baratinskogo "She"/ [[Стихотворение Е.А. Баратынского "Она"]]
# Dasha Lushinna - an article about play " Doll's House" by Henrik Ibsen Directed by Meierhold: Five Versions/ [[Драма Генрика Ибсена "Нора, или Кукольный дом" в режиссерской интерпретации В.Э. Мейрхольда: 5 версий]]
# Gordeeva Elizaveta - an article about a Pulpit of Sant' Andrea, Pistoia (Giovanni Pisano)
# Anton Steshenko - an article about Berlin-based audio software company [[u-he]]
#Dudakova Polina - an article about Zvyagintsev film [[Апокриф (фильм, 2009)]] [https://ru.wikipedia.org/wiki/%D0%90%D0%BF%D0%BE%D0%BA%D1%80%D0%B8%D1%84_(%D1%84%D0%B8%D0%BB%D1%8C%D0%BC) wikipedia]
# Vladimir Shesternin - an article about [[Bench Press]] (based on [https://en.wikipedia.org/wiki/Bench_press] with some changes)

Bench Press

2017-06-16T22:36:42Z

Vladimir3579: Created page with "Bench press The '''Bench Press''' is an upper body strength training exercise that consists of pressing a weight upwards..."

[[File:Man performs bench press.jpeg|thumb|261x261px|Bench press]]
The '''Bench Press''' is an upper body strength training exercise that consists of pressing a weight upwards from a supine position. The exercise works the pectoralis major as well as supporting chest, arm, and shoulder muscles such as the deltoid muscle, serratus anterior muscle, сoracobrachialis muscle, shoulder, trapezii, and the triceps. A [[barbell]] is generally used to hold the weight, but a pair of [[dumbbell]]s can also be used.<ref>[http://journals.lww.com/nscascj/Citation/2000/08000/Dumbbell_Bench_Press_.22.aspx] John F. Graham (August 2000). "Dumbbell bench press". Strength and Conditioning Journal. Retrieved 7 September 2014. </ref>
The barbell bench press is one of three lifts in the sport of [[powerlifting]] (alongside the [[deadlift]] and [[Squat (exercise)|squat]]) and is used extensively in weight training, [[bodybuilding]], and other types of training to develop the chest muscles.

== Movement ==
[[File:Perfect_Bench_Press_Technique.gif|thumb|261x261px|Bench press tecnnique]]
The person performing the exercise lies on their back with a weight grasped in both hands. They push the weight upwards until their arms are extended, not allowing the elbows to lock. They then lower the weight to chest level. This is one repetition.

Powerlifting: take posture with body weight resting on buttocks and upper traps whilst driving feet into the floor. Movement requires the weight to be taken at full arms' length, lowered to upper torso, paused, and then lifted to starting position.

==Muscles==
A conventional bench press uses [[pectoralis major muscle]], anterior [[Deltoid muscle|deltoid]], [[Coracobrachialis muscle|coracobrachialis]] to horizontally adduct the shoulder. It also uses predominantly [[Triceps brachii muscle|triceps brachii]] and [[anconeous]] to extend the elbows. Wider hand spacing places a greater emphasis on shoulder flexion and narrower hand spacing utilizes more elbow extension. Because of this, wider hand spacing is associated with training the pectorals and narrower hand spacing is associated with training the triceps.

In addition to the major phasic (dynamic) muscles the bench press also uses tonic (stabilizing) muscles: scapular stabilizers ([[serratus anterior]], middle and inferior [[trapezius]]), humeral head stabilizers ([[rotator cuff muscles]]), and core ([[transverse abdominis]], [[Oblique arytenoid|obliques]], [[multifidus]], [[erector spinae]], [[quadratus lumborum]])

==Variations==
Variations of the bench press involve different groups of muscles, or involve the same muscles in different ways:
*The flat bench press involves both portions of the [[pectoralis major muscle]] but focuses on the lower (sternal) head as well as the anterior [[deltoid muscle]]. The term 'bench press' on its own is assumed to refer to a flat bench press.<ref> [http://www.muscleandstrength.com/exercises/barbell-bench-press.html]"Barbell Bench Press Video Exercise Guide & Tips - Muscle & Strength". Muscleandstrength.com. Retrieved 2014-08-14.</ref>
*An incline elevates the shoulders and lowers the pelvis as if reclining in a chair; this variation emphasizes anterior deltoids with little emphasis at the upper (clavicular) head of the pectoralis major. This variation is called the incline bench press.<ref> [http://www.muscleandstrength.com/exercises/barbell-bench-press.html] "Barbell Incline Bench Press". Exrx.net. Retrieved 2014-08-14.</ref>
*A decline bench press elevates the pelvis and lowers the head, and emphasizes the lower portion of the pectoralis major.
*A reverse grip bench press utilizes an underhand (supinated) grip on the bar. A supinated grip externally rotates the [[humerus]], which puts the shoulders in a much more favorable position for the lift, decreasing injury potential without compromising range of motion. It emphasises the clavicular head of the pectoralis major more than an incline bench press. On the eccentric phase of the lift, the bar path will create a larger arc and eventually touch a point on the chest that is lower compared to the regular bench press, because the upper arms and elbows are closer to the body and the angle between the humerus and the torso is smaller.<ref> [http://www.t-nation.com/free_online_article/most_recent/master_the_reversegrip_bench_press] Phung, John (2013-08-14). "Master the Reverse-Grip Bench Press". T Nation. Retrieved 2014-08-14.</ref>
*A bench press performed with the hands far apart ("wide grip") shortens the range of motion, lessening the contribution of the triceps.
* A lifter can elect to lower the bar to nipple level, to the [[xiphoid process]], or even further, to the abdomen. On the other hand, a lifter may lower the bar to a very high point on the chest, or even to the neck; the latter variation is called a guillotine press and emphasizes the upper pectorals.
* An 'equipped' bench press is performed with a [[Bench shirt|stiff, supportive shirt]] that allows greater weights to be used. The materials and cut of the bench shirt, as well as the skill of the lifter and the rules of performance, will determine how much additional weight can be pressed in the shirt as opposed to without it. The contrast between equipped, and unequipped (raw) bench press weights is illustrated in the [[progression of the bench press world record]]s, with the record equipped lift exceeding the unequipped lift by hundreds of pounds.
* People who suffer from shoulder injuries can use a specialised [[barbell]] such as the Swiss Bar or Football Bar that allows them to press with their hands in a position that places less stress on the shoulder. Another variation is the [[Hex Press]] in which two [[dumbbells]] are squeezed against each other, with the palms facing inwards. This puts the strain of the exercise on the [[triceps]] and inner chest rather than the shoulders. The Floor Press is another variation that puts less strain on the lifter's shoulders, due to the shorter range of motion.

==Possible injuries==
[[File:Injury.gif|thumb|261x261px|A potential injury]]
Performing the bench press can contribute to multiple types of injuries:
*Torn [[ligaments]]/[[tendons]] in shoulders.
*Injuries to the [[trapezius muscle]].
*[[Elbow]]/[[wrist]] strains.
*Cracked or broken [[human rib cage|ribs]], usually the result of bouncing the bar off of the chest to add momentum to the lift or a loss of strength causing the bar to fall onto the chest.
*Torn or damaged [[rotator cuff]].
*Pectoral muscle tear.

==Notes==
{{reflist}}

File:Injury.gif

2017-06-16T21:23:26Z

Vladimir3579: An example of an injury

An example of an injury

File:Perfect Bench Press Technique.gif

2017-06-16T21:18:44Z

Vladimir3579: Bench press technique

Bench press technique

File:Man performs bench press.jpeg

2017-06-16T21:15:47Z

Vladimir3579: Man performs bench press

Man performs bench press