Penkkipunnitus

Penkkipunnitus, often referred to as the bench press, is a compound upper-body exercise widely used in weightlifting, bodybuilding, and powerlifting. It is performed lying supine on a bench while a barbell is pressed from chest level to arm's length and then lowered back under control.

Technique and setup: The lifter lies with the back on the bench, feet flat on the floor, buttocks on the bench, and shoulders retracted. The grip width can vary; a wider grip emphasizes the chest, a closer grip shifts effort to the triceps. The bar is unracked and lowered in a controlled manner to touch the chest (or just above depending on rules), then pressed upward to full extension. In many competitions the bar must come to a pause on the chest before pressing, and the feet and buttocks must remain in contact with the bench.

Muscles: The primary movers are the pectoralis major, with significant involvement from the anterior deltoids and triceps brachii. Stabilizers include the latissimus dorsi, serratus anterior, and the muscles of the rotator cuff.

Variations and equipment: Common variants include the flat bench press, incline bench press, and decline bench press, and the exercise may be performed with barbells or dumbbells. Training safety uses a spotter or safety bars, especially when lifting heavy. Proper technique, progressive overload, warm-up sets, and controlled movement help reduce shoulder strain.

Penkkipunnitus is a staple exercise in many strength programs, but it requires attention to form and safety.