The bench press is considered a functional movement – basically one that is performed for a purpose, in this case, to build strength, balance, and stability to support everyday activities. Or in other words, it can help your body work better as a unit.” “It is also important for something called nervous system synchronization, a complex process of neural coupling and a key part of communication and cognitive (brain) health. “These include increased general strength, higher bone density, stronger ligaments and tendons, and increased lean body mass (muscle). There are multiple benefits of a bench press, says Mitchell. (Image credit: Getty) What are the benefits of a bench press?
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“Pressing in multiple ways and with varied bits of kit is essential for a full development of the muscles, ligaments, tendons, and bones.” The more vertical for example, the more the front deltoid and triceps are involved. “As you change the angle of the press, from flat pressing to incline or overhead, there will be a slightly different emphasis on which muscles take the majority of the strain. Mitchell says: “The bench press strengthens all of these muscles as they all work together to horizontally take your arms away from your body in a pressing motion. Serratus Anterior (muscles in your ribs) – supports your shoulder girdle during the pressing and pushing motion, taking some of the strain off the rotator cuff (the muscles and tendons that keep the ball of your upper arm bone in your shoulder socket), allowing you to lift heavier weights.
“This happens because of overall improvements in what's called nervous system synchronization (opens in new tab) and motor unit recruitment. Apart from the muscular benefits, there's a lot to be gained in terms of increased bone density (opens in new tab), ligament and tendon fortification, reduced risk of injury, and general strength, which transfers to daily life. “It’s important to lift weights – or resistance train - especially as we age. Then press the weight back to the starting position to complete the repetition.” So how do you do a bench press? PT Mitchell told Fit&Well: “You lie on a stable surface like a bench, put your weights in your hand or rack your chosen bar and load, then lower from fully extended arms so the weights or bar touches your chest. It’s a weight-bearing resistance exercise popular for building strength and muscle.
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The bench press, also known as a chest press, is where a person presses free weights or a barbell upwards while lying on a, you guessed it… bench. What is a bench press? Everything you need to know He is a body composition and strength training expert with multiple years of experience coaching and training people. Personal trainer Ross Mitchell is an educator in the fitness industry keen to share knowledge that can be helpful in getting people from where they are, to where they want to be.
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