I-bench press isiza ukwakha imisipha eminingi emzimbeni ongaphezulu. Ungenza lo msebenzi usebenzisa ama-dumbbell noma ama-barbell. Yenza ukucindezela kwebhentshi njalo njengengxenye yokuzivocavoca umzimba ophezulu ukuze ukhulise amandla nokuthuthukiswa kwemisipha.
Ukuzivocavoca okuhlangene kuyintandokazi kubantu abaningi ngesizathu esiqondile: basebenza amaqembu amaningi emisipha ekuzilolongeni okufanayo. Ibhentshi elivamile
press, okwenziwa phezu kwebhentshi eliyisicaba kube yinto evamile kumajimu emhlabeni jikelele. Hhayi kuphela kulabo abagxile ekwakheni isifuba sezintaba, kodwa
ngoba futhi yengeza incazelo ezingalweni, ikakhulukazi amahlombe kanye ne-triceps.
Isifuba siqukethe omunye wemisipha emikhulu futhi enamandla kunazo zonke emzimbeni womuntu futhi sidinga isikhathi esiningi nokuzimisela ukusakha. Ukuqinisa isifuba
kunezinye izinzuzo zezempilo futhi, ngaphandle kokuthuthukisa ukubukeka komzimba womuntu. Kukhona inqwaba yokuhlukahluka ukwenza umshini wokucindezela esifubeni kodwa uwenze
ebhentshini eliyisicaba kunciphisa ingozi yokulimala kokujima, ngaleyo ndlela kube ukuzivocavoca okulula ngisho nakumuntu oqalayo.