Benefits of Bench Press
The bench press has many benefits, including improved strength, increased muscle mass, and a better physique. It is one of the most popular weightlifting exercises because it targets the chest, shoulders, and triceps muscles.
When performed correctly, the bench press is a safe and effective way to increase strength and muscle mass. Here are nine benefits of the bench press.
1. Improved Strength
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The bench press is one of the most popular exercises because it targets several major muscle groups, including the chest, shoulders, and triceps muscles. This popularity has led to many studies on its effects on strength gains.
Most studies have found that moderate-to-high-intensity resistance training programs using the bench press as the main exercise and low-to-moderate intensity programs can significantly improve maximal strength parameters.
One study compared two different sets of schemes during a six-week training period. The first group trained with three locations to failure, while the other group trained with only one set to failure. After six weeks, researchers found that both groups saw similar strength gains in the bench press exercise.
2. Increased Muscle Mass
The bench press is a good mass builder, which means it’s an effective way to increase muscle size and strength without lifting hefty weights. Not using heavy weights protects your joints, preventing injuries.
A 2009 study examined how different training volumes affect muscle hypertrophy (growth). Researchers found that both low-volume (3 sets per exercise) and high-volume (6 sets per exercise) caused significant increases in muscle hypertrophy.
Still, only the group that performed six sets saw substantial improvements in maximal strength after ten weeks of training.
3. Improved Pectoral Strength
The pecs are a group of chest muscles. The pectoralis major is one of the main muscles involved in the bench press. Most people believe that a large, muscular chest can improve one’s overall physique. Having a more muscular chest also gives one a better arm definition and has been shown to improve self-esteem.
4. Stronger Shoulders
The deltoid muscle is on the shoulder and helps lift weight during exercises like the bench press. Overhead lifts can become dangerous when you have weak shoulders, but training with weights like barbells and dumbbells encourages good posture and strengthens all the muscles around your joints.
A more muscular shoulder not only improves performance in activities involving lifting weights overhead but can also help protect against injuries that occur when reaching up.
5. Improved Triceps Strength
The triceps are located on the back of your arm and play a critical role during many upper-body exercises, including the bench press. Having stronger triceps can improve your overall athleticism. A stronger tricep also gives you more definition in your arms.
6. Less Stress on Your Spine
A heavy barbell can put significant stress on your back, which increases the risk of injury. The spine must support more than 250 pounds for each inch between the bar and chest. However, there is less stress on your spine during an incline or decline bench press because gravity is working against you.
One study found that the bench press was more effective for developing the pectorals and triceps muscles than the prone bench press, eliminating the stress on the spine.
7. Increased Endurance
muscular endurance. The bench press effectively improves your endurance because it involves multiple muscle groups working together. When performing a bench press, your chest, shoulders, and triceps lift the weight. This can help improve your overall endurance and allow you to lift weights for extended periods.
8. Improved Cardiovascular Health
The bench press isn’t just good for developing muscle mass and strength and improving cardiovascular health. A study published in Medicine & Science in Sports & Exercise found that moderate-intensity bench pressing can improve your aerobic capacity as much as traditional aerobic exercises, such as cycling and running.
The bench press is an excellent exercise for developing muscle mass and strength. It’s also good for improving cardiovascular health and endurance. In addition, it can help you maintain a healthy weight because it burns calories. So, add the bench press to your routine next time you’re at the gym!
Is a bench press better than push-ups?
The bench press is more effective than push-ups when developing the pectorals and triceps muscles. Bench press also places less stress on your spine than push-ups. However, push-ups improve your endurance by involving multiple muscle groups working together.
What is the importance of proper breathing while performing the bench press?
Proper breathing is essential for lifting weights with good form. When you breathe in during a lift like a bench press, you create pressure in your abdominal cavity that helps stabilize your spine. This increases the strength of your core muscles and reduces the risk of injury.
What are some variations of the bench press?
Some bench press variations include the incline, decline, and reverse grip. Each lift changes the angle of your body, which can help you target different muscle groups.