We see it in every fitness center. Every athletes has probably tried it. The famous bench press exercise. The bench press is a classic and popular exercise that is widely used by athletes and bodybuilders to build upper body strength and muscle mass. The main focus on this exercise is to build chest muscles, but it also engages other upper body muscles. Athletes who play sports where they need to be good at pushing, for instance in defence, then a good bench press routine would make them better.
It is important to note that like any exercise, the bench press must be performed with proper form and safety precautions to avoid injury. Athletes should also incorporate other exercises to maintain a well-balanced and comprehensive training program. A good warm-up of chest & shoulders is necessary.
Here are some of the benefits of the bench press for bodybuilders:
- The bench press is a compound exercise that primarily targets the pectoral muscles or chest muscles.
- By adding more weight over time, athletes can increase the size and strength of their chest muscles.
- The bench press also engages the shoulders and triceps, which are important muscle groups for bodybuilders. By strengthening these muscles, bodybuilders can improve their overall upper body strength.
- The bench press is a pushing exercise that requires a significant amount of upper body strength. By consistently performing the exercise, athletes can improve their pushing strength and power.
- Resistance training exercises like the bench press can increase bone density, which is important for bodybuilders to help prevent injury and maintain overall health.
- A well-developed chest is a crucial component of a well-rounded, aesthetic physique, and the bench press is an effective tool for building that chest.
If you are not able to do bench press, then regular push-ups can be a good substitute. Bench press has shown to be a very effective exercise, but Push-up exercise with similar weight load to bench press is comparably effective for muscle hypertrophy and strength gain.
https://pubmed.ncbi.nlm.nih.gov/33555823/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5812864/