The Importance of Bench Press in Powerlifting
Exercise is very important, but with so many different types of workouts, some people wonder what the best one is. You can answer that question easily when you walk into any type of gym and see that no matter where it’s located or who the gym-goers are, there’s one piece of equipment you’ll certainly find.
That, of course, is a bench located underneath a secured barbell, just waiting for the next person who is going to bench press. When it comes to powerlifting, bench pressing is not only popular but also very beneficial as it’s one of the top 3 powerlifting exercises.
Let’s take a closer look at why it’s so important.
Benefits of bench press
There are many reasons why you need to incorporate this exercise into your routine, and some of the benefits you will see include:
- Increasing your upper-body strength. Your chest muscles will benefit the most from doing this exercise and even though you will probably feel the pain in your chest muscles when you start out, it’s perfectly normal. After some time, your upper body will gain more strength.
- Getting more muscle strength overall. Your chest muscles aren’t the only ones that will get some exercise in, as bench pressing benefits your arm and back muscles as well.
- Improving your physical appearance. Bench pressing is not only good for strength training, but it will also cause you to become more ripped and have a toned body. You will be able to get rid of that unwanted flab and be one step closer to having the perfect beach body.
- Improving your bone health. This isn’t a well-known fact, but this exercise actually uses compound movements that promote bone health. Many people bench press to help their bones regain their natural health and some even believe that exercise can help treat osteoporosis.
How to bench press properly?
Before you can even start to bench press, you’re going to need a dedicated bench press station if you want to do the exercise properly. If you don’t have a station, you can use a padded bench, squat rack, or a compact bench press bundle.
- Lay on the bench so your eyes are under the bar and you’re ready to begin.
- Raise your chest up and pull your shoulder blades into your back pockets so they’re squeezed together.
- Then, grab the bar with your hands so they’re a bit wider than shoulder-width apart, place your feet on the ground so they’re shoulder-width apart, and slightly arch your back.
- Lock your elbows out to unrack the bar and push it off the hooks. With your arms still locked, lift the bar horizontally until it’s placed directly over your shoulders.
- Now you can start to descend. With your elbows in a tucked position and in place, slowly lower the bar to your chest, just over your nipples. Make sure the bar moves in a straight line down and just touches your chest but doesn’t bounce off it.
- Once that’s done, you’re ready to ascend. Keep your elbows tucked, your shoulder blades down and pinched, your butt on the bench, and your feet on the flow with a slightly arched back. Slowly lift the bar up towards your shoulders diagonally and finish directly over your shoulders, where you began.
Most common bench press mistakes
Bench pressing can be dangerous if you don’t use a reliable bench press bundle and make the following mistakes:
- Low bar. When racking and unracking your bar, make sure the path isn’t low over the mouth. Never move the bar low across the neck and fact, instead move the weight to and from the rack with your arms extended.
- Improper width of grip. When you grip the bar, it needs to be wide enough so your forearms are in a perpendicular plane and your elbow joints sit at right angles.
- Locking your elbows too suddenly. Even though many people will advise you to never lock-out your elbows, there is actually no danger in this as long as you don’t do it too suddenly.
- Not positioning your thumbs properly. Your thumbs need to be placed under the bar when you grip it and at the top of your fingers.
- Pushing your head into the bench. Your head needs to be on the bench at all times just like the feet need to be flat on the floor for stability. However, that doesn’t mean you need to push your head onto the bench. Instead, simply firm up your neck muscles to assist the lift.
- Arching your back and lifting your buttocks. If you arch your back and lift your buttocks off the bench, you will probably experience low back pain.
Are heavier weights or more reps better when bench pressing?
Many people wonder whether they need to use heavy weights while bench pressing or add more reps to their routine. The answer to this question depends on what your workout goals are.
If you want to improve muscle endurance, it’s better to exercise with more reps but less weight. But if your goal is to increase muscle size and strength, use heavier weights but fewer reps.
Everyone is different and a personal trainer will be able to create a workout plan that works best for you, but you can try this depending on your goals:
- If you’re looking to lose weight, do one to three sets with a weight that leaves you fatigued after ten to twelve reps.
- If you’re looking to gain muscle, do three or more sets with a weight you’re able to do six to eight reps with before you feel fatigued. If you’re a beginner, you’ll need to work up to this level.
- If you’re looking to build endurance and health, do one to three sets with a weight that leaves you feeling fatigued after twelve to sixteen reps.
Shoulder pain on the bench press, how long to recover?
Shoulder pain can occur when bench pressing due to a strain of the rotator cuff muscles, which are a set of four muscles that move your shoulder. Luckily, there are different exercises you can do depending on how bad the injury is and how long the recovery process lasts:
- Shoulder external rotation
- Scaption raise
- 90/90 shoulder external rotation to overhead press
- Chest and overhead press with kettlebells
- Chest and overhead press with dumbbells
- Chest and overhead press with barbell
It’s impossible to say how long the recovery process will last, as it’s different from person to person, but it can take anywhere between a few days and a couple of weeks if the injury is not serious.
How to keep the chest tendon injury-free while training heavy bench press?
The best way to prevent chest tendon injuries is to do the following:
- Warm-up before exercises to prepare your nerves and muscles for heavy weight lifting.
- Make sure you have a high enough intake of protein that’s enough for your height and weight.
- Sleep for at least 7 to 8 hours a night after a day of bench pressing.
- Have a break of at least 48 hours between bench press sessions.
- Decrease the eccentric portion of the repetition slowly and in a highly controlled manner.
Summary
Whether you work out in a gym or at home, the bench press is an exercise that you shouldn’t ignore. In fact, if you only have time for one exercise during the day, this is the one you should choose. With all of the benefits it has, it’s impossible to find one reason why you shouldn’t bench press.
However, keep in mind that you need to be smart about how you exercise so as not to make any bench press mistakes. Also, always make sure to have good equipment such as this power tower. And finally, never give up and you’ll have the body of your dreams.
Planning tips - setting up a commercial gym – have you thought it through?
Opening your own gym can seem exciting and profitable. The dream of having your own space to improve your fitness and the health and fitness of others. With the fitness...
3 Top Band Stretches For Lower Back Pain
Lower back pain is a modern day epidemic. There is a misconception that back pain and injury originate from the back itself, when in fact a lot of it...
Could fitness be key to cancer surgery success? 1
A new keep fit regime might be last thing on the minds of many people diagnosed with cancer - but not Harry Johnstone. He faced a daunting regime of scans,...
The Real Definition of Functional Exercise
Throughout 2017, without a doubt- you will see the scene pictured above inside a gym. The functional training craze is well and truly still upon us. Apart from being a...
How to Get the Most Out of HIIT Training
HIIT training is a great way to get in shape quickly. It is intense, it is hard, and it will make you give your own maximum. It will give an...
The Importance of Home Gym Maintenance
Ever since we experienced the pandemic on a global level, our entire daily dynamic also experienced some serious changes. A remote lifestyle became our reality and we switched to a...
Strength and Conditioning Exercises You Can Do at Home
Whether you're a fitness expert or just starting out, you don't need a gym to build strength and improve your conditioning. Home workouts can be just as effective as training...
Understanding the Basics of Fitness: the Benefits of Resistance Training vs. Strength Training
What is the best way to improve your body's strength? Is it lifting weights, doing push-ups and pull-ups, doing deadlifts, or something else entirely? Well, all of these forms of...
What Is the Best Low-Impact Cardio Workout?
When it comes to cardio workouts, there is a myriad of exercises you can choose from. High-impact exercises like running and jumping have long been hailed for their effectiveness, but...
6 Tips for Easing Into Your Fitness Routine Post-Injury
<p style="text-align: justify;"><img alt="A woman spraying a cooling spray on a person's foot." src="https://www.flexequipment.com.au/assets/images/woman-holding-person-s-foot.jpg" style="width: 1200px; height: 800px;" /></p> <p style="text-align: justify;"><span style="font-size:11pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial,sans-serif"><span style="color:#000000"><span style="font-weight:400"><span style="font-style:normal"><span...
3 Reasons Rowing Is the Perfect Full-Body Workout
One of the most important aspects of rowing is that it provides a full-body exercise that improves your cardio health while strengthening most major muscle groups. For this reason, the...
A Comparison Guide of the Different Types of Cardio Workouts
Whether you're pounding the pavement in your running shoes, spinning away on a bike, or engaging your entire body in a rower, each type of workout offers its own unique...
Run or Ride? - How To Get the Most Out of Each Workout Session
When it comes to cardio workouts, two popular options stand out: running and riding a bicycle. Both activities provide excellent cardiovascular benefits, but there are significant differences. The choice between...
Stretching and Flexibility: Why You Should Incorporate Stretching into Your Exercise Program
The significance of this dynamic duo goes far beyond the familiar tales of improved posture and enhanced joint mobility. It contributes to every facet of exercising, from better performance...
The Benefits of Resistance Training for Women: Dispelling Myths and Encouraging Strength
Resistance training for women is just as beneficial as it is for men. This type of training is a versatile exercise regimen that builds strength, defines muscles, and enhances...
Sports-Specific Training: Tailoring Workouts for Different Athletic Pursuits
<p> </p> <p style="text-align: justify;"><span style="font-size:11pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial,sans-serif"><span style="color:#000000"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">This tailored methodology hones in on the unique demands and skills of a particular sport, encompassing physical conditioning...
Why Having Walking Shoes Is Important and How to Choose Them
When it comes to our daily activities especially walking we aren’t always mindful of the shoes we wear. Deepening on the occasion or our daily routine we can wear anything...
The Benefits of High-Intensity Interval Training (HIIT): Effective Workouts in Less Time
<p> </p> <p style="text-align: justify;"><span style="font-size:11pt; font-variant:normal; white-space:pre-wrap"><span style="font-family:Arial,sans-serif"><span style="color:#000000"><span style="font-weight:400"><span style="font-style:normal"><span style="text-decoration:none">On our voyage, we'll discover the fascinating concept of HIIT, including what it is, how it works, and...
6 Tips for Staying Consistent with Your Fitness Routine: Overcoming Obstacles and Excuses
The answer is easy - consistency. However, achieving consistency is not easy. And that’s why we wrote this article. We will provide 6 practical tips for how to stay...
Yoga and Pilates Equipment: Enhancing Your Practice with Props and Accessories
Yoga and Pilates practitioners are frequently on a journey of self-discovery, seeking balance, oneness, and calm within themselves. Yoga and Pilates are fantastic because they can be done by people...
Treadmill Buying Guide
With the winter months upon us, you may not want to venture outside to walk or run. Luckily, Flex Fitness Equipment has you covered. We offer excellent deals on high-quality...
Working out with Hex Dumbbells
Are you looking to get a quick workout in at home? Perhaps you travel a lot for work. Flex Fitness Equipment has the perfect piece of equipment for you. Hex...
How to Make Your HIIT Workouts More Mindful
We all love a good sweat fest. The biggest issue associated with HIIT is that it doesn’t to offer a sense of “mindfulness”. HIIT by definition is intense, fast, high...
The 5 Best Instagram Accounts to Follow for Female Fitness Inspiration
Getting (and staying) fit and healthy are two of the major goals many of us aspire to, but getting there can sometimes be harder than we think – particularly when...
5 Reasons why Crumb Bumpers are Better!
Armortech V2 Crumb Bumper Plates are a new generation of bumpers! But what makes these mysterious plates so special? Extreme Durability Our crumb bumpers are constructed from a dense virgin...
How To Get the Most Out of Your Cardio Workout
The hum of treadmills, the whirring of exercise bikes, and the rhythmic sound of rowing machines set the stage for transformative workouts. However, to tap into their full capabilities,...
Speed vs. Incline: A Guide to Treadmill Exercises
Two common adjustments that can significantly impact treadmill workouts are increasing speed and adjusting incline. While both modifications enhance the intensity of your workout, they do so in distinct ways,...
Klokov Equipment Men's 20KG Olympic Bar Review By Garage Gym Reviews 1
After putting the Klokov 20 KG Weightlifting Bar by Klokov Equipment through a combined 23 workouts including clean and jerks, snatches, squats, and deadlifts, we believe that the Klokov Bar...
What Are the Most Effective Cardio Workouts for Burning Fat?
In the pursuit of shedding excess fat and attaining a leaner physique, cardio workouts are the go-to. These exercises not only boost heart health but also effectively burn calories, leading...
Tips for Improving Cardio Health and Burning Fat
However, an effective fitness routine is not as simple as sitting on your favourite type of exercise bike every once in a while. Yes, every little bit helps, but you...
Tips and Tricks: Setting Up A Home Gym
Setting up a home gym can be just as daunting as joining your local fitness centre, but by following a few simple tips setting up your own fitness area at...
What’s Better for Weight Loss? - Cardio vs. Weight Training
Globally, in fitness circles and online communities, folks often buzz about whether lifting weights can really help shed pounds. The short answer? Yes. But let's not stop there. Gone are...
How To Structure a Strength Workout for Muscle Gains
If you went to a gym and simply started working out on machines randomly, without any structure, you would not be seeing much muscle growth. While all workouts are beneficial...
How To Build Strength and Endurance at the Same Time
Typically, most workouts focus on endurance or strength training, but that doesn’t mean you can’t work on both at the same time. The only issue is the effectiveness of the...
New Monster Distribution and Sales Centre now OPEN!
Dear Flex Fam, We’re pleased to provide further updates and announce the opening of our New Distribution and Sales Showroom. NOW OPEN - Wangara Sales and Distribution Centre Our New...
Mr Olympia 2018 Results
The most coveted title in the sport of bodybuilding, the Mr Olympia competition saw its 53rd event this weekend in Las Vegas. It threw up some exciting and controversial results...
How You Can Achieve Your Fitness Goals by Working Out from Home
There has never been a better time to get fit than today. So if you think that your quest for fitness is being hampered by your busy lifestyle and responsibilities...
Crossfit Athlete Gracie Walton is a Rising Star!
She’s Beauty And She’s Grace. She’s Lifting All The Weights! Gracie Walton was always setting the bar high and today she is here to inspire us all with her unique...
CrossFit: Is it for you?
CrossFit gyms, or boxes as they are called, are popping up all around the world. The CrossFit Games are shown on the ESPN networks and are sponsored by Reebok. On...
Best CrossFit Resources for Your Personal Fitness
Crossfit has become one of those fitness things everyone knows about and is trying out, from actors like Channing Tatum, to probably even your next-door neighbour. However, it isn’t just...
The Complete Crossfit Garage Guide
One of the best ways you can stay fit is to stay physically active by engaging in an exercise routine and following a training philosophy like CrossFit. You may have...
So, You Haven't Been Introduced to CrossFit Yet?
Now one of the most popular fitness regimens in the world, CrossFit was created to help redefine fitness and provide a measurable, functional, actionable way to get fit and stay...
CrossFit Equipment Guide: Must-Have Gear for CrossFit Workouts
To unlock the full potential of your CrossFit journey, having the right equipment in your arsenal is essential. Whether you're a seasoned CrossFitter or just starting, the right gear can...
Fitting Out your CrossFit Garage or Affiliate
Whether you’re setting up your Garage Gym or your own Affiliate, the list of equipment doesn’t change. If you’re stuck and not sure what to prioritise or what you need,...
Assault Bike Workouts for Weight Loss and Lean Muscle Mass
If you’re looking for a workout that will push you to your limits and help you burn some serious calories, an assault bike workout is for you. In this blog...
The Most Efficient Exercise Ever! Rowing
A lot of people complain that they can’t get fit because they do not have enough time. On top of this, a lot of people don’t know what to do...
Common Workout Mistakes People Make at the Gym
It is always a good time to join a gym. Not because the summer is on the way, not because you want to look good at a New Year’s Party....
The Importance of Rest for Recovery
Moving every day is vital to maintaining optimum physical and mental health, increasing brain function, circulation, energy, mood and strength. But striking the right balance with an exercise routine that...
High Intensity Interval Training: How Much is Too Much?
What is HIIT? High Intensity Interval Training (HIIT) is the workout of the moment and has been growing in popularity for the last few years. Not only is it an...