The three-part series on the ‘Big Three’ lifts concludes this week with the bench press.
Having already addressed the deadlift and the squat, this week’s column will detail the benefits or the ‘gains’ of the ‘bench’.
What is a bench press?
The bench press is a compound exercise that targets the muscles of the upper body.
It involves lying on a bench and pressing weight upward using either a barbell or a pair of dumbbells. During a bench press, you lower the weight down to chest level and then press upwards while extending your arms. This movement is considered one repetition, or rep.
There are several variations of bench presses that each work different muscles. These may involve lying flat, lying at an incline or decline, or placing your hands closer together on the barbell.
Benefits
Bench presses can be an effective exercise for building up chest, arm, and shoulder muscles. They work several different muscles in your upper body, including the chest, shoulders, and arms.
A bench press is an exercise that can be used to strengthen the muscles of the upper body, including the pectorals, arms, and shoulders.
Depending on your goals, there are different variations of bench presses that work slightly different muscles, too. For example, a narrower grip bench press will put extra emphasis on the triceps and forearms.
Other benefits of adding bench presses to your weight-training regimen include increasing upper body strength, improving muscular endurance, and even preparing your upper body to do movements like pushups. They also can be an effective strengthening exercise for sports like track and field, hockey, and football.
Takeaway
Bench presses can be an effective exercise for building up chest, arm, and shoulder muscles. If you’re new to the bench press, work with a spotter. They can watch your form and make sure you’re lifting the correct weight for your fitness level.
If you aren’t sure how to add bench presses to an effective fitness routine, work with a certified personal trainer. They can create a routine based on your goals.
