The bench press is arguably one of the most iconic exercises in the world of weightlifting, and for good reason. It is a great exercise for building strength, size, and power, and is a staple exercise for a number of athletes.
The bench press is a compound exercise that involves the chest, shoulders, and triceps. It is an exercise that takes place on a flat bench, with the weight being supported by the shoulders and arms. The lifter then uses their arms to press the weight upward in a controlled manner. The purpose of the exercise is to build strength, muscle, and power in the chest, shoulders, and triceps.
Benefits of Bench Press
The first and most obvious benefit of bench press is the development of upper body strength. Building a strong chest, shoulders and triceps is essential to a well-rounded strength and physique. The bench press is one of the best exercises for targeting these muscles.
Beyond developing strength, the bench press can help improve posture. A strong upper body will help keep your chest up, shoulders back and spine in proper alignment. This is important for avoiding injury and ensuring proper form when performing other exercises.
The bench press is also a great exercise for building muscle mass. Adding weight and reps can help build muscle mass and definition in the chest, shoulders and triceps. This is especially important for athletes looking to increase power and strength for their sport.
The bench press is an excellent exercise for improving overall core stability. The trunk must maintain its position throughout the exercise and the core muscles must work a lot harder to maintain balance and control. This can help strengthen the core muscles, which is important for overall health and physical performance.
How To Do Bench Press Correctly
First, it’s important to understand the anatomy of the bench press. The bench is used for the primary push and pull movement, with the feet and hands providing the stability and power to lift the weight. The barbell is then placed on the rails of the bench and gripped tightly with both hands. To complete the push, the arms are extended and the chest is pushed forward while the legs provide a stable base.
To begin, the lifter should lie flat on the bench, feet flat on the floor and head kept in line with the spine. The hands should grip the barbell with a grip slightly wider than shoulder-width apart. The elbows should be tucked in at a 45 degree angle so that the weight is supported by the chest muscles, not the joints. The lifter should then lift the barbell off the rails and slowly lower the barbell to the chest. The elbows should remain tucked in and the chest should stay pressed forward. The lifter should then pause at the bottom of the movement and then push the barbell back up to the starting position. The motion should be slow and controlled throughout the entire movement.
In addition to the standard bench press, there are several variations of the exercise that can be used to target different muscles. The incline bench press is a great exercise to focus on the upper chest and shoulders. This variation is performed on an incline bench, with the feet still flat on the floor and the head still in line with the spine. The barbell is then lowered to the chest and pushed back up again, with the elbows tucked in throughout the entire movement.
The decline bench press can be used to target the lower chest and triceps. The lifter will lie on a decline bench with their feet higher than their head. The barbell is then lowered to the chest and pushed back up, again with the elbows tucked in.
The close grip bench press can be used to target the triceps and inner chest. The lifter will grip the barbell with their hands close together and then lower the barbell to their chest and push it back up.
Clinical Trials on Bench Press
The bench press has been studied in clinical trials for several decades. The earliest trials focused on its effects on strength, power, and body composition. Studies have shown that bench press can improve strength and power, as well as muscle size and fat loss. For example, a 2007 study found that regular bench press training resulted in significant increases in upper body strength and power.
In addition to its effects on strength and power, bench press has also been studied for its effects on cardiovascular health. Studies have found that regular bench press training can help reduce the risk of heart disease and stroke. The American Heart Association recently issued a statement saying that regular strength training can reduce the risk of cardiovascular disease by as much as 25%. In addition, bench press can help reduce blood pressure and improve blood flow.
Bench press has also been studied for its effects on bone density. Studies have found that regular bench press training can improve bone density in the chest, arm, and shoulder regions. This can help reduce the risk of osteoporosis and other bone-related diseases.