Benefits of Bench Press and Reverse Grip Bench Press Benefits
What are the benefits of bench pressing to you?
It’s a great full-body exercise. Many people neglect to see how many muscles are being worked when benching. It can be used to focus on either strength or hypertrophy, depending on whether heavy or light weights are used. You can train at various rep schemes by changing your rest periods and tempo. benches can be used as an accessory movement to improve your squat and deadlift numbers.
You can use many different grips. Some of them are great for building the triceps, others build the chest and shoulders more, etc. The list goes on! Bench pressing is simply a quality lift that builds muscle, strength, and even power.
It’s a great upper body movement that can be adapted to many different rep/rest schemes depending on what you’re doing. It builds the upper body, but also hits muscles in your lower back, legs, and even core if done right.
I enjoy using it as an accessory lift for sets of 5-8 reps. For bodybuilding purposes, I feel that this rep range is one of the most effective ways to put on size.
The bench press is a compound movement that can be used to improve your squat, deadlift, and even powerlifting total if done properly. You can use many different grips for various purposes. You can even bench press with bands or chains to take your strength training to the next level.
As you can see, there are many benefits of bench pressing. Whether you’re a bodybuilder looking for size, a powerlifter looking to increase your max numbers, or just want some gains in upper body mass, the bench is one of the best exercises you could be doing.
Benefits of bench press for females:
1. To build muscles in the chest area
2. To tone the upper back muscles
3. Helps in toning arms and shoulders
4. Improves cardiovascular endurance to sustain for longer periods of time
5. Strength training drills are great stress busters
6. Increases muscular strength for day-to-day activities ranging from holding a baby to removing heavy objects from the floor
7. Health benefits- weight management, improved sleep, reduced cholesterol levels, and blood pressure
8. Bench press is an important part of sports conditioning routines since it trains the muscles involved in propelling a person forward for movements like sprinting and hurdling. Hence, it is very beneficial for athletes like swimmers and runners.
9. Bench press is also beneficial for bodybuilders who want to build muscles and sculpt their bodies. It provides a perfect workout for the chest area, arms, shoulders, and back.
10. The bench press machines provide you with more than just your basic pushups and require less effort than free weights.
11. Bench press increases upper body strength and provides a workout for the pectoral muscles, arms, shoulders, and back.
12. Bench press is good for building muscle mass since it helps in toning arms and shoulders without bulking up (Spot reduction- where one area of the body is worked on to reduce fat)
13. Bench press is an important weight-training exercise for the shoulder girdle, triceps, and chest muscles.
14. Bench press also helps in toning arms and shoulders.
15. Strength training drills are great stress busters.
16. Improved cardiovascular endurance to sustain for longer periods of time
17. Better pectoral muscle tone and strength for sporting activities.
18. Bench press is also beneficial for bodybuilders who want to build muscles and sculpt their bodies.
19. Good upper-body exercise that works pectorals, delts, triceps & front of the arm muscles
20. It provides a perfect workout for the chest area, arms, shoulders, and back.
21. Bench press increases upper body strength and provides a workout for the pectoral muscles, arms, shoulders, and back.
22. Bench press is also beneficial for people who want to develop abs since this muscle group is engaged in the bench press movement as well.
23. Bench press helps in weight loss by burning fat and boosting metabolism.
24. Bench press is a good weight-training exercise for the shoulder girdle, triceps, and chest muscles.
25. Strength training drills are great stress busters.
Reverse grip bench press benefits:
1. Reverse grip bench press is beneficial for training triceps
2. Helps to work the middle of the triceps more
3. Better chest workout as you will be feeling it in your chest more than if you were using a normal grip
4. Challenge yourself as you won’t have as much help from the lats so it will be harder to press the bar up
5. More overload on triceps, shoulders, and upper chest/lateral delts from this grip.
6. Reverse grip bench will definitely help you build a bigger tricep – more so than with a regular grip
7. When doing a reverse grip bench, it forces the arm and elbow to extend backward, which is similar to the position of a tricep kickback.
8. Simply put, your arms will be forced into a more contracted position, as they would with a kickback or extension.
9. Reverse grip bench press provides greater shoulder and upper chest activation as compared with standard bench press
10. Reverse grip bench strengthens the brachialis and brachioradialis muscles, which can help develop a stronger looking arm.
11. Doing reverse grip bench presses regularly can help prevent injuries by building stability in your shoulders and strengthening your triceps
12. Bench pressing using a wide grip which targets your chest muscles more.
13. Reverse grip bench press is very beneficial for bodybuilders who want to work on their triceps, front deltoids, and lateral deltoid muscles.
14. Bench pressing using a wide grip which targets your chest muscles more.
15. More overload on triceps, shoulders, and upper chest/lateral delts from this grip.
16. Reverse grip bench will definitely help you build a bigger tricep – more so than with a regular grip
17. When doing a reverse grip bench, it forces the arm and elbow to extend backward, which is similar to the position of a tricep kickback.
18. Simply put, your arms will be forced into a more contracted position, as they would with a kickback or extension.
19. Reverse grip bench press provides greater shoulder and upper chest activation as compared with standard bench press
20. Reverse grip bench strengthens the brachialis and brachioradialis muscles, which can help develop a stronger looking arm.
Bench press benefits muscles:
1. Chest muscles
2. Arms (most notably the triceps)
3. Shoulders
4. Core muscles (abs & lower back)
5. Legs (calves, quads, hamstrings)
6. Reverse grip bench press provides greater shoulder and upper chest activation as compared with standard bench press
7. Reverse grip bench press helps in weight loss by burning fat and boosting metabolism.
8. The triceps are responsible for straightening out the arm and quitting a bit of shoulder extension.
9. Bench pressing using a wide grip which targets your chest muscles more.
10. More overload on triceps, shoulders, and upper chest/lateral delts from this grip.
11. Reverse grip bench will definitely help you build a bigger tricep – more so than with a regular grip.
12. Bench press helps in weight loss by burning fat and boosting metabolism.
13. Reverse grip bench is a great stress buster and makes all the difference in the gym.
14. It helps to add extra force when doing workouts in sports, such as rowing or swimming.
15. Bench press can be used in rehabilitation; military, and firefighter.