Bench Press Exercise

Bench Press Exercise


The bench press exercise is pretty common and is used in training for pretty much every sport. It is a great exercise for developing upper body strength, primarily in the chest and shoulders area. A big key to this basketball exercise, though, is having the correct form. Having the correct form allows the player a strong foundation for developing muscle and strength. Without using the correct form, it sets a low ceiling on the player’s ability to improve their strength and muscle development and increases the chance of injury.

This basketball workout video will explain the correct form for the exercise and show some repetitions so that you can see exactly what it looks like. Also, remember that as you are doing this exercise, you want to be doing basketball-specific training. So don’t try to go too heavy or get caught up in a bodybuilder style workout. You want your exercises to translate over to the court and help you become a better player.



Basketball Exercise Overview

Exercise Name: Bench Press Exercise

Equipment Needed: Bench press rack.


Similar Basketball Exercises and Resources


Goals of the Exercise

  • Develop upper body strength and muscle, primarily in the chest, shoulders, and triceps.


Coaching Points

  • Make sure that you grab the bar at the right width and have your hands placed the correct way.
  • Lower and lift the weight in a controlled motion and speed.
  • Brace yourself with your feet and do your best to keep your back flat against the bench.
  • Don’t allow your elbows to come in as you do the exercise.
  • Always lift with a spotter.


Basketball Exercise Instructions

  1. Lay down on the bench with your eyes even to the bar.
  2. Grab the bar at about shoulder-width with your palms facing upwards and forwards.
  3. Take the bar off the rack and lower it down to your chest (just below your sternum).
  4. Lightly touch the bar to your chest and then push it back up till your arms are extended.
  5. This completes one repetition.


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