Bench Press

Muscles Involved

• Pectoralis Major and Minor
• Deltoid
• Triceps 

Athlete Positioning

• Supine on bench with bar unracked
• Bar position
  • 1-2” off chest
  • Mid-point
  • Just before lockout

Coach Positioning 

• Behind bench in spotter position, assisting athlete with proper set up and positioning 
  • Athlete may need assistance getting under/out from under bar
• Ensure maximal effort is produced

Set Up

• Place platform under upper bench leg (closest to head), pinning the platform to the ground
• Secure gStrength device
  • Attach to platform
  • Attach to middle of strap
  • Secure strap to both side of barbell, ensuring strap stays under bench
• Find bench position, with appropriate length of chain and strap length (use tape measure or measuring stick)

Prepare to Test

• Select device, select athlete (if athlete is not entered do it now), select test.
• Tare device to ensure proper reading

To Test 

• Athlete is in proper bench press position, with no slack in chain
• Athlete will actively drive the bar away from their chest, producing maximal force through shoulder and elbow joint for 3-5 seconds
• Relax athlete after 3-5 seconds of maximal effort