There are several exercises to which we need to assign a literal translation, as the foreign language name does not always have to tell us which exercise it is. However, I dare say that when the phrase “bench press” is mentioned, not only those who are fluent in English will immediately know what kind of exercise it is.
The “bench press” or bench press is, and each of you will surely agree with me, an integral part of any training program, regardless of whether it is a recreational enthusiast or a professional athlete. In a simple description, it looks like this – the bench press is most often performed on a flat bench, with the exerciser lying on his back and his feet placed on the ground. Exercisers most often use the shoulder-width grip of the bar. Once properly adjusted , the exercise begins with a movement, by lowering the bar to your chest and then pushing the bar back up until your arms are fully extended. There are several variants that affect the final effect on our body. And it is the width of the grip that can be one of the most influential aspects. The width of the grip has been, is and will probably be a kind of “hot topic” for some time to come. Several studies point out that a wider grip has the best effect on performance. For example, one study says that we can improve bench press performance with a grip width larger than the shoulders. A wider grip is often seen among powerlifters , as it reduces the path of movement of the bar down and up. Interestingly, the bar moves almost 25% more with a standard shoulder-width grip compared to a wider grip. However, we should not forget that a wider grip increases the risk of injury to the pectoral muscles, shoulder instability and possible injury to the breakdown of bone tissue of the clavicle. Therefore, narrowing the grip can be a kind of prevention against unwanted injuries. But in accordance with safety, I must also mention that the rod should always remain horizontal throughout the movement! The results of several studies show that the correct placement of the grip width, speed and path of movement of the bar are the basic pillar for maximizing the desired effect when performing the bench press.
Upper body strength and strength can be developed with several variations of this exercise. The basic variants are applying pressure with a large bar, with dumbbells, or various other machine variants. Traditionally, the bench press has been used to strengthen the pectoral muscles (large pectoral muscle) and triceps muscles. But the interesting thing is that the degrees to which these muscles are activated depend on the variations we perform. The maximum activity of the pectoral muscles as the main propulsion mechanism is in the later phase of the descent of the bar near the chest and, conversely, again at the initial start of the upward lift of the bar.
Another finding from the research was the effect of performing bench presses on different inclinations of benches. Here it has been proven that the lower part of the pectoral muscles (sternocostal and abdominal part of the pectoral muscles) is effectively used by using a straight and inclined bench downwards. For the upper part of the pectoral muscles (clavicular part of the pectoral muscles), it is effective to use an inclined bench upwards at angles between 28° and 56°.
I also have to mention that when performing the exercise on an inclined bench downwards, a wider grip is more effective and vice versa, with an inclined bench upwards, the effectiveness is greater with a narrower grip. For triceps muscles, the use of a narrow grip on a flat bench is effective.
The upper body strength developed by the bench press can be essential for successful performance in various sports, but it can also be essential for our health and ability to perform daily activities. Not only is upper body strength necessary for various sports performances, but first of all, each of us should keep in mind, when lying down on a bench with the intention of strengthening our body, that not the vision of a large chest, but the facilitation of various life situations should be the main reason to work out in this way. Because from a health point of view, it has been found that exercises that strengthen the upper body, including the bench press, maintain muscle mass and strength taking into account age, which prevents unwanted health conditions related to low muscle mass. The condition of the upper body increases the ability of any manual work. Also, another very positive impact on our body, when properly performing the bench press, is the activation in the area of the muscles of our “core”. Therefore, the bench press is also a suitable exercise for the development of our core. Another benefit for our chest area is that when performed correctly and not overloaded, the principle of reciprocity works, which means that the activity of the pectoral muscles and the chest as such is transmitted and will affect our chest mobility.
We could still find a few more benefits associated with the bench press. I think the ones we’ve mentioned here might be enough to make us think a little bit about something as simple as the bench press again. Because not always the simplest things, they can actually be the easiest…
- Wide grip
- Standard shoulder-width grip
- Triceps narrow grip
- Alternating pressure with dumbbells – in the lying position outside the bench – a position that puts a lot of pressure on the stability of the torso and affects the unilateral overload of our body.
