The advantages and disadvantages of the bench press
- Body & Gym Posts
- 22 Aug, 2018
The bench press is one of the most famous exercises in the fitness world. This golden exercise is a real builder for the chest where you not only address the chest muscle, but also address multiple muscles while exercising. Bench press makes you stronger because you put countless muscle fibers to work in relation to isolation exercises. So indispensable in your training schedule you would say! But what makes this exercise the master of breast exercises? In this article you can read the advantages and some disadvantages of the bench press.
You train multiple muscle groups
Bench pressing is a compound exercise, or a compound exercise. Not only your chest muscles are trained, but also your shoulder muscles, triceps and even your neck and back muscles. Because you use free weights (the barbell), almost your entire upper body works to stabilize the weight. Even your abs and biceps will be slightly stimulated by this
You can easily vary in grip
By varying the grip, you can focus on training a specific muscle group. This way you can stimulate the triceps extra with a narrow grip. This is also called 'close grip bench press'. The wider your grip, the more the triceps are spared and the more power is therefore (mainly) taken from the chest muscles. If you have a good spotter, you can even try a snouted grip. In this case you have turned the palms towards you. This also stimulates the stimulation of the triceps. Make sure you close the barbell well with your thumb so that it does not start to roll in your hands. Try and experience!
You can easily vary between pectoralis major (large pectoral muscle) and pectoralis minor (small pectoral muscle, or upper chest)
If you have an 'incline' bench pressure device at your disposal, you can focus on training the small chest muscle. This is located behind the large pectoral muscle and is popularly called 'upper chest'. An incline bench pressure device has a barbell bench which has an angle of approximately 45 degrees. Also with the incline bench pressure device you can of course vary in grip. The same applies to this bank pressure variant as that stated above. Naturally, the following also applies to incline bench printing: when in doubt, ask for help from a spotter!
In fact, the main reason is that you take more with bench presses, that with bench presses there is the 'pulling apart' force; this is, in fact, the force that arises because you pull the rod towards the ends apart and contribute for such an 20%.
But unfortunately there are also a number of points that you have to take into account when performing the bench press
Risk of too much pressure on the shoulder joint
If the bench press is not carried out correctly, you can quickly put too much pressure on the shoulder joint. This has a negative impact on the shoulders, so you are sensitive to injuries. Overloading the shoulders can be a consequence of this. The more you bring out the elbows, the greater the pressure on the shoulders. For this, hold your elbows in your side and bring the barbell to the center of your chest. If you bring the barbell too much towards your face, your elbows will go out automatically. Something you absolutely do not want!
Often dependent on a spotter
If you want to test the maximum strength or go to muscle failure, you are dependent on a spotter. A spotter helps you to perform the exercise by ensuring that when you reach (near) muscle failure there is someone to support the last repeat (s). Your spotter can therefore intervene / help when needed. Without spotter you will never be able to get the most out of yourself during bench press.
Do you have a wrist injury and you want to be able to fully press bench again, then it is an option to tap your wrist with "kinesiotape".
Kinesiotape promotes recovery and gives support to your wrist. Kinesiotape stimulates blood flow and moisture drainage. This leads to
less pain and recovery is thereby promoted so that you can fully train faster again.