🚨 Bench Press – Before & After
✅ How Much Ya Bench Press Bro?
✅ If you go to most gyms, the barbell bench press is pretty much the only lift people care about in terms of numbers. Outside of powerlifting, almost nobody cares about any of the other lifts, including Squats, Deadlifts, Rows, Overhead Press etc.
Why is that? 👇
✅ The Bench Press is widely considered as the ultimate measure of upper body strength.
For this reason, it is 1 of 3 lifts used in a Powerlifting competition, the other 2 being the Squat and the Deadlift.
It’s the upper body lift which allows you to lift the most amount of weight if you learn how to bench press properly.
Yes, there are other upper body exercises such as pull ups, rows, overhead press, etc. but most people don’t train these for maximal strength.
✅ Builds Upper Body Strength
The Bench press is a milestone lift used by Bodybuilders, Powerlifters and Fitness enthusiasts to measure their upper body strength.
The bench press done correctly uses nearly all of the upper body muscles.
In addition to using the chest, triceps, and shoulders, it also uses the rear delts, lats, traps, and other upper back muscles to stabilize the weight.
If you learn how to bench press properly like a powerlifter, you also use your lower body to generate ‘Leg Drive’
✅ Muscle Builder
Strength and size go hand in hand. while there are ‘better’ exercises for training each body part, the fact that you have the ability to gain maximal strength makes the bench press a great mass builder
✅ Compound Exercise
There are many individual exercises you can do for your chest, shoulders, and triceps. The bench press is a compound exercise because it uses many muscles at the same time.
Most of us are very busy and don’t have a lot of time to train, In fact, not having time is the number 1 excuse people have for not working out.
If time is an issue, compound exercises are your best bet in terms of efficiency
One of the biggest advantages of compound Strength Training Exercises is the ability to progress.
✅ Progressive Overload is the key to Strength and Muscle gains.
If you want to keep making continuous progress, you have to get stronger. This can be done by adding weight on the bar, doing more reps, doing more sets (volume) or a combination of all 3.
With most isolation exercises such as chest flys, it is hard to keep getting stronger after a while.
Another benefit in terms of progressive overload is that you can use Microplates. When your progression starts to slow down, you can still make small, micro increases to the weight on the barbell.
Micro-loading is not possible in most other non-barbell exercises.