Introduction
"The bench press is an upper-body weight training exercise in which the trainee presses a weight upwards while lying on a bench. The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles. A barbell is generally used to hold the weight, but a pair of dumbells can also be used.
The barbell bench press is one of three lifts in the sport of powerlifting alongside the deadlift and sqaut, and is the only lift in the sport of Paralympic powerlifting. It is also used extensively in weight training, body building, and other types of training to develop the chest muscles.
The bench press has evolved over the years, from floor, bridge, and belly toss variations to the methods used by bodybuilders and powerlifters today. It become popular from the late 1950s onwards. Despite the fact the parallel dip is safer (the dip does not require spotters, or safety bars), in the 1950s the bench press took over the dip in popularity, and became the standard fare for chest exercises.
At first the strict floor press was the most popular method. In 1899, using a barbell with 48 centimetres (19 in) discs (plates), George Hackenschmidt, inventor of the barbell hack squat, rolled a barbell over his face (which was turned to the side) and performed a strict floor press with 164 kilograms (362 lb). This stood as a record for 18 years until Joe Nordquest broke it by 1 kilogram (2.2 lb) in 1916.
Around this time, new methods started gaining ground. Lifters started figuring out that strong glutes could help them get the bar from the ground to overhead. They would lie on the floor and position the bar over their abdomen, then perform an explosive glute bridge movement, catapulting the bar upwards and catching it at lockout.
Lifting techniques, training and drugs have improved over the years and the bench press record lift has grown from 164 kilograms (362 lb) to 487.6 kilograms (1,075 lb) (equipped, record held by Ryan Kennelly) in fewer than 100 years.
The bench press is used as a test of upper-body explosive strength during the NFL combine, where prospective NFL draft picks attempt to get as many reps of 225 lbs as possible."
Task
The student do more reps every day until he can lift more weight.
Process
Part I: Setup
a) Put the proper amount of weight on the bar.
b) Make sure the bar is centered on the stand.
c) Lie down on the bench with your eyes in line with the bar.
d) Bring arms down to your body in a lifting position with elbows 75 degrees away from your body.
e) Reach upwards and grip the bar by griping with the bottom of your hand first and then curling the upper part of your hand over the bar.
f) Position your feet under your nees.
g) arch your back as much as possible with out lifting your upper back or hips off the bench
Part II: The lift
a) Lift the bar off the stand.
b) Fully extend arms.
c) Bring down to your lower chest.
d) Push upwards until your arms are fully extended, using your feet for stabilization.
e) Repeat for desired number of reps.
f) Lower bar onto rack.
Evaluation
The student must lift 1 more rep every day startin with 4 reps for 110 pounds until he can make the weight heavier.
A repetion is lifting the weight 1 time.
Conclusion
The student can bench press more weight then before.