What Are the Benefits of Bench Presses?

The bench press directly influences development of your chest, which can lead to an overall appearance of a larger and more muscular physique. The bench press requires proper technique, particularly because of the impressive amount of weight it is possible to lift with this exercise.

Start small and add weight as you progress.

Significance

Bench presses build several muscle groups with one exercise--shoulders, arms, chest, back and abdominals.

Variations

Varied hand positions benefit different muscle groups. Use a narrow grip to focus the activity more in the arms (mainly the triceps) or a wide grip to work the chest (the pectoral muscles).

Function

Bench presses help you build both strength and muscle mass. Bench press allows you to lift a large amount of weight at one time and to develop all-around upper-body strength in one exercise.

Expert Insight

A decline bench press can be used by more advanced lifters to add extra challenge to the lift. In this lift, the weight bench is set to place the lifter in a head-down position to complete the press.

Warning

Bench presses can be dangerous and even deadly without a spotter to assist if you tire, lose your grip or attempt to lift more than you are capable of handling.

References

• Five Steps to a Bigger, Stronger Bench
• Barbell Bench Press
• How to Bench Press with Proper Technique

Resources

• Exercise for Next to Nothing: Low Cost Equipment