Lesson 4: The Bench Press & Stabilizers

Why is the bench press considered a full-body movement rather than just a chest exercise?

Leg Drive, Scapular Retraction, Eccentric, Concentric.

1.12.1 Demonstrates activity-specific movement skills in a variety of lifetime sports and activities.

(DOK 1) What is the purpose of retracting the scapula during a heavy press?

(DOK 2) Explain how "leg drive" contributes to the concentric phase of the lift.

Weight lifting is more than just a gym activity; it is a foundational skill for lifelong health and high-level performance. In the real world, understanding advanced lifting mechanics prevents workplace injuries, increases bone density to combat aging, and provides the discipline required for goal setting in any career. Whether a student pursues collegiate athletics or simply wants to maintain functional independence through adulthood, these principles of progressive overload and biomechanics are essential tools for physical literacy.

-Visual Cues posted by machines
-Teacher demonstration
-Determining which students should use weights vs. body weight
-Videos available

Students will demonstrate a proper bench press using a the 5 point contact rule in a submaximal set. 

• Fully equipped weight room (Racks, Barbells, Bumper Plates, Dumbbells, Kettlebells).

• Resistance bands and PVC pipes for mobility.

• Weightlifting belts and chalk.

• Stopwatches or iPads for velocity tracking/form filming.

• Student Training Logs (Digital or Physical).