Guard Fit Challenge – Video: Inside the Exercise - Bench Press
SGT Courtney Zablocki is shown doing bench presses while being spotted by SPC Tim Bailey in a gym setting. A graphic transition is made to an introduction screen that says “Inside the Exercise: Bench Press.”
After a quick transition, SGT Jeremy White is shown seated on a bench press machine with Tim behind him in the spotting position.
Tim: The bench press is an excellent exercise to help enhance the muscles in your shoulders, back as well as your chest.
The video cuts to Tim spotting Courtney as she performs the bench press.
Tim: And it also helps you on your…
The camera shifts to show Courtney from the side as she performs bench presses.
Tim:…push-ups when you’re taking your annual physical fitness test.
The camera focuses in on Courtney’s upper body as she performs bench presses.
Tim: The first thing you want to do when you’re doing the bench press…
The video cuts to focus in on Jeremy’s lower legs and feet as he sits on the bench.
Tim:…is make sure your feet are solid on the ground…
The video transitions to show Jeremy seated on the bench and Tim in the spotting position behind him.
Tim:...lean back and make sure you’re lined up with the bench.
The camera cuts to show Jeremy lying on the bench reaching for the barbell.
Tim: And it’s very important to have a spotter…you can prevent a lot of injuries by having one.
The video cuts to show Tim lying back on the bench, preparing to perform the exercise, and then cuts to show Tim lying on the bench with Jeremy in the spotting position.
Jeremy: So you want to put your hands about shoulder-width apart, whatever feels…
The camera focuses in on Tim’s hands as they reach for the barbell.
Jeremy:…comfortable for you, but this is pretty much standard.
The camera cuts back to show Tim lying on the bench with Jeremy in the spotting position.
Jeremy: When you’re helping somebody spot, you want to lift like so…
Jeremy assists Tim in lifting the barbell by holding the barbell with one hand in an overhand position and one in an underhand position.
Jeremy: slowly lower and raise it up.
The camera cuts to show Tim on the bench from the side performing the exercise.
Jeremy: You want your elbows to lock when you come back up and he wants this nice, low, controlled movement down…
The camera cuts to show Tim lying on the bench with Jeremy in the spotting position.
Jeremy:…barely touching your chest.
The video transitions to show Jeremy from the side lying on the bench performing the exercise.
Tim: As a spotter, it’s very important to pay attention to the guy…
The camera cuts to show Jeremy lying on the bench performing the exercise with Tim behind him in the spotting position.
Tim:…on the bench because you never know when he’s having trouble.
The video shows Jeremy struggling to raise the barbell and Tim helping him return it to the rack. The camera then focuses in on Jeremy’s and Tim’s hands as they return the barbell to the rack.
Tim: See, without the spotter, he could have easily torn something in his chest or even broke a bone.
The video cuts to show Courtney from the side lying on the bench performing the exercise with Tim in the spotting position.
Tim: So that’s why whenever you’re lifting weights, it’s always important to have a spotter.
The camera cuts to show Courtney lying on the bench performing the exercise with Tim spotting. The video concludes as a graphic transition is made on the screen that says “Inside the Exercise: Bench Press.”