The 10 Best Bench Press Benefits To Achieve In 2024

The bench press is a popular foundational exercise for building strength and muscle in the upper body. It uses a compound approach to facilitate upper body strength gains as it engages multiple muscles at once. The chest, shoulders, and triceps are primarily activated, making it an excellent part of a chest and arm workout. 
There are multiple variations to this exercise including the dumbbell bench press, barbell bench press, and Smith machine bench press. Each provides a similar stimulus with its unique benefits and challenges. By following the proper technique, keeping your core engaged and back flat, you will achieve maximum results.

10 Bench Press Benefits

The following benefits are key ones you can achieve with the bench press, regardless of your fitness level or goal. Keep them in mind the next time you program the bench press into your routine.

Boosted Strength

The bench press utilizes a compound movement approach meaning it engages multiple muscle groups at the same time. The bench press effectively engages the chest, shoulders, and upper arm muscles simultaneously. As a result, it is highly beneficial for improving overall upper body strength.

In addition, the compound movements of the bench press are used in many everyday activities. You will find this exercise improves your ability to execute daily functions involving carrying, throwing, and lifting.

To get the most out of your workout, focus on squeezing the chest and tricep muscles when extending the bar up. This will facilitate maximum muscle activation throughout the exercise.Studies show the triceps brachii can reach 40%–50% of maximum activation during weighted tricep extension. This gives us an idea of how hard the triceps are working during the bench press exercise. Program it into a chest and arm workout for optimal results.

Improves Upper Body Functional Strength

The bench press employs a movement pattern that’s widely used in daily life and other upper-body lifting exercises. Activities such as pushing a stroller, carrying groceries, or lifting heavy objects follow similar muscle activation patterns.

Furthermore, improving bench press performance can benefit other chest workout routines including similar exercises like rows, overhead presses, and push-ups. 

By working the same muscle groups and using similar movement patterns, the bench press helps to improve upper-body functional strength. Program it into a functional upper body or full body routine for optimal results.

Muscle Growth And Strength Building

The dumbbell bench press variation is a highly beneficial dumbbell chest exercise. There is increased emphasis on muscle lengthening on the biceps when pushing up and on the chest when releasing down. Ensure to perform this eccentric motion slowly and controlled to achieve the maximum results.

Due to the compound nature of this exercise, it is a great movement for encouraging muscle hypertrophy. It engages multiple muscles at once, increasing the load which encourages growth and adaptation.  

Although this exercise primarily targets the triceps and chest, it also engages the biceps during elbow flexion when lowering down. Research shows the biceps brachii can reach maximum voluntary contraction of approximately 20%–22% during elbow flexion against resistance. This demonstrates the work the biceps put in during the bench press.

Program the bench press into your upper body lifting routine to maximize benefits.

Improves Bone Health

Resistance training is extremely valuable due to several health and fitness benefits. Some of these include improved bone strength, lean body mass, and a lower risk of injury. 

Performing exercises such as the bench press places tension on our bones and muscles, encouraging them to adapt and strengthen. This creates an effective stimulus for improved bone and joint health. It is especially beneficial for those suffering from osteoporosis, a condition where the bones become weak and susceptible to fracture. 

Program the bench press into a functional full-body routine to work towards improving bone health.

Improves Performance In Power Sports

The bench press employs a fundamental movement pattern that is used in many activities and exercises involving a throwing, pushing, or pressing motion. Strength and power-based sports such as rock climbing, football, and tennis will benefit from performing the bench press.Program the bench press into a foundational upper body or full body routine to see performance and functional improvements in power-based sports.

Convenient And Accessible

The bench press is an effective and convenient exercise due to the compound approach engaging multiple muscles at once. You are sure to still get a productive workout even when you’re short on time. This also helps to ensure you are getting a comprehensive upper-body workout with fewer individual exercises.

Additionally, it is easily modifiable with multiple variations including with dumbbells, a barbell, or a Smith machine. These variations allow for easy accessibility to perform as part of an at-home workout or in the gym. They also make it a great option for beginners or fitness enthusiasts just starting with an upper-body regimen.

Improves Range of Motion

The bench press strengthens muscles involved in joint stabilization such as the shoulders and upper arms. As a result, they can better support the shoulder joint under tension. This allows for an improved range of motion and greater adaptation to the stimulus. 

In addition to muscle strengthening, the bench press stretches and lengthens the shoulder stabilizer muscles for improved flexibility and mobility. This leads to an improved overall range of motion when performed using the correct technique. 

Add the bench press to your full body or upper body routine for maximizing results.

Improves Upper Body Physique

As stated above, the bench press follows a compound movement pattern to work multiple muscle groups at once. It primarily focuses on the chest, shoulders, and upper arms. These muscles are all important for achieving a defined and aesthetically pleasing upper body.

The bench press effectively tones these muscles through balanced engagement to enhance muscle symmetry. It is a great option for both experienced lifters and general fitness enthusiasts aiming to improve upper body definition and growth.
Programming the bench press into your upper-body routine will increase muscle hypertrophy for a broader chest, shoulders, and upper arms. It will help you achieve balanced muscle development for an improved physique and overall function.

Improves Shoulder Stability

The unilateral nature of the bench press helps to reduce injury risk and prevent muscular imbalances. Maintaining balanced muscle strength is crucial for preventing injuries and joint strains. 

The bench press engages the shoulder during both the extension and contraction phases. Strengthening this muscle will provide increased support to the shoulder joint. This will reduce the potential for developing shoulder injuries and benefit your overall upper body functional strength and stability.

Add the bench press to your full body or upper body routine for maximizing benefits.

Increases Core Engagement

When performing the bench press, your core muscles engage to maintain a stable, flat back on the bench. Before beginning, the correct technique is to inhale and engage your core. This is important to keep in mind during most training exercises.

Proper core muscle function is a crucial component of everyday tasks involving sitting, standing, and stabilizing your trunk. The core is highly activated during sports requiring speed, balance, or power as well. It also contributes to maintaining proper posture, which is important for improved health and quality of life.

As a result, performing exercises like the bench press that engage the core is important for proper functioning. Enhanced core strength can benefit many aspects of life, including daily movement patterns and posture. 

Add the bench press to any full body or upper body routine to achieve desired results.

Tips For Doing The Bench Press

• Use an appropriate weight so that you can maintain proper form and prevent injuries while still adequately loading the muscle.
• Focus on squeezing your chest throughout the movement. By contracting your chest muscles at the top and during the lowering phase, you will enhance muscle engagement.
• Maintain slow and controlled movements and avoid using momentum to move through the range of motion.
• When increasing weight for a greater challenge, enlist the help of a partner or personal trainer to spot you safely.
• Always warm up before lifting weights. This is essential to loosen the muscles and get the blood flowing before the workout.
• Focus on using proper breathing techniques. Exhale as you push the bar up and inhale as you lower back down.
• Engage your core throughout the exercise to prevent straining the lower back.

Conclusion

The bench press is a valuable exercise to increase strength in the chest, triceps, and shoulders. It offers functional, aesthetic, and performance-based benefits for an effective upper-body workout. In addition, it helps increase joint stability and bone strength for a preventative approach against injuries.

The benefits above are some of the main ones you can expect with this exercise when using the correct technique. Ensure you follow our guidance to maximize results, adjusting the difficulty according to your fitness goals and experience.

Frequently Asked Questions