Why the Bench Press Should Be in Your Routine

Benefits Beyond Chest Growth: Targeting Your Triceps, Shoulders, and Core with Each Rep

When most people think of the bench press, they picture a big, bulging chest. While it's great for chest development, the bench press also engages your triceps, shoulders, and core. These often-overlooked muscles play key roles in executing a perfect press. Let’s explore how the bench press targets these muscles and boosts your overall workout.

Triceps: More Than Just a Push

One of the first muscles involved in the bench press is your triceps. Located at the back of your upper arms, these muscles are responsible for extending your elbows. While your chest and shoulders steal the show during the press, your triceps are the ones that finish the movement. As you push the weight away from your chest, your triceps contract to fully extend your arms and lock out at the top.

If you’re aiming for stronger arms, adding the bench press to your routine will pay off. It develops your triceps alongside your chest, giving you more gains in less time. Strong triceps are essential for all pressing movements, whether benching or overhead pressing. Plus, they enhance your overall upper-body strength, boosting your performance in sports, daily tasks, and even push-ups.

Shoulders: A Supporting Act You Can't Ignore

Let’s talk about the shoulders. While the chest does most of the heavy lifting, your shoulders—specifically the deltoids (Click here)—play a crucial role in stabilizing the weight. The anterior deltoid, or the front part of your shoulder, helps lift the barbell as you push it up. It also keeps your arms steady as you lower the weight back toward your chest.

Although the bench press isn't a shoulder-focused exercise, your deltoids still get a solid workout, especially when you increase the weight or add incline variations. The angle of your bench can shift the workload; for example, an incline bench press targets more of your shoulders and upper chest.

To build a balanced upper body, incorporating different press variations into your routine ensures your deltoids get their fair share of attention.

Core: Your Secret Weapon for Stability

This might surprise you, but your core is playing a huge role in the bench press, too. While you might think of core training as crunches or planks, your abs, obliques, and lower back muscles are all engaged during the bench press.

When you're pressing heavy weights, it’s your core that provides the stability you need to maintain proper form and protect your spine. Without a strong core, you would struggle to keep your body stable, which could lead to poor form, imbalances, or even injury.

As you lie on the bench and prepare to press the weight, your core automatically activates to brace your torso and prevent any unnecessary wobbling. This keeps your movements smooth and controlled. To make it even more effective, try pressing from a slight incline or adding a pause at the bottom of your rep.

These variations force your core to work even harder, helping to develop stability and strength across your entire midsection. So, next time you’re benching, think of your core as your foundation—without it, you wouldn’t be able to push that weight properly!

Maximizing the Benefits

The bench press targets more than just your chest—it also works your triceps, shoulders, and core. To get the most from each rep, focus on proper form: engage your core, control your shoulders, and fully extend your arms. This builds chest strength and enhances overall power.

Mixing in incline, decline, or neutral-grip presses shifts focus to different muscle groups, keeping your shoulders and triceps engaged and helping prevent plateaus.

Bench Press vs. Push-Ups: Which Is More Effective for Building Strength?

The Bench Press: Heavy Lifting for Serious Strength

The bench press is a top choice for building chest, shoulder, and tricep strength. It allows you to lift heavy weights, which is essential for maximizing muscle growth through progressive overload (Click here). This makes the bench press ideal for rapid strength gains, as it targets muscle fibers more effectively than bodyweight exercises.

The bench press also isolates the upper body, letting you focus on building strength and muscle mass in the chest, shoulders, and triceps. With a spotter, you can push your limits and lift more than you could with push-ups alone.

However, it requires equipment—like a bench, barbell, and weights—making it less accessible without a gym. Additionally, it doesn't engage your core and stabilizer muscles as much as bodyweight exercises, and improper form or lifting too much weight can increase the risk of injury.

Push-Ups: The Bodyweight Wonder

Push-ups are a versatile, bodyweight exercise you can do anywhere without equipment. They primarily target the chest, triceps, and shoulders but also engage the core and lower body for stability, making them a full-body movement. They’re ideal for building endurance, as you can perform higher reps, improving stamina over time.

Push-ups are beginner-friendly and can be modified—such as doing them on your knees or at an incline—making them accessible to all fitness levels. As you progress, you can try more advanced variations like diamond or one-arm push-ups.

A key advantage of push-ups is core activation. Unlike the bench press, which doesn’t heavily engage the core, push-ups require you to maintain a stable, plank-like position, also working the glutes and legs. This makes them great for functional strength and mimicking real-world movement patterns.

However, they can be challenging for beginners, especially if proper form isn’t maintained, which could lead to injury. For advanced athletes, push-ups might not provide enough resistance unless you add variations like clapping push-ups, handstand push-ups, or use a weighted vest.

Which One Wins?

It depends on your goals. If you're aiming for pure strength and muscle mass, the bench press is likely the better choice. Its ability to load heavy weights and support progressive overload makes it ideal for building upper body strength quickly in a structured setting.

On the other hand, if you're looking for a full-body, functional exercise you can do anywhere, push-ups are a great option. They engage more muscle groups, including your core and lower body, helping build strength, stability, and endurance. Plus, with no equipment required, they’re perfect for a minimalist or bodyweight-focused workout.

For optimal results, consider incorporating both into your routine. Combine heavy bench press sessions for raw power with push-up circuits to boost endurance and core stability. This balanced approach will help you become a stronger, more well-rounded athlete.

How Often Should You Bench Press? Understanding the Right Frequency for Your Goals

The bench press is a cornerstone of many fitness routines, loved for its ability to build chest, shoulder, and tricep strength. But one common question among lifters is: how often should I bench press to see the best results?

The answer depends on a few factors, including your fitness goals, training experience, and recovery abilities. Let’s break down how often you should incorporate bench pressing into your workout routine to help you reach your full potential.

The Role of Recovery: Why Rest Matters

Before determining how often to bench press, it's important to understand the role of recovery in muscle growth. Bench pressing creates tiny tears in your muscle fibers, and during recovery, these fibers repair and grow stronger. Overtraining—bench pressing too often without rest—can lead to fatigue, plateaus, or injury.

The general rule is to allow at least 48 hours for recovery between sessions, giving your muscles time to repair and grow. While it’s tempting to bench press every day, adequate rest is key to avoiding setbacks and maximizing progress.

Beginner Lifters: Starting Slow and Steady

If you're new to lifting or just starting with the bench press, ease into it. As a beginner, your muscles and nervous system need time to adapt to the stress of lifting. Bench pressing once or twice a week is usually enough to build strength and improve technique.

With consistent practice, you’ll gradually handle more weight and refine your form. Pairing the bench press with other upper body exercises, like push-ups or dumbbell presses, helps create a balanced routine and prevents burnout. As you progress, you can increase the frequency, but focusing on quality over quantity early on is key for building a solid foundation.

Intermediate and Advanced Lifters: Increasing Frequency for More Gains

Once you’ve built a solid foundation with the bench press, you might wonder if bench pressing more often will speed up strength gains. For intermediate and advanced lifters, bench pressing 2-3 times a week can be effective, as long as volume and intensity are managed.

Varying the intensity of each session helps prevent burnout and overtraining. For example, one day could focus on heavy, low-rep sets (3-5 reps), while another could target endurance with lighter, higher-rep sets (8-12 reps). This way, you stimulate different muscle fibers for better growth.

A typical routine might look like:

· Day 1: Heavy bench press (low reps, high weight)

· Day 2: Light bench press (higher reps, moderate weight)

· Day 3: Accessory exercises (e.g., dumbbell presses, chest flies, dips)

By cycling intensity, you allow for recovery while preventing plateaus.

Special Considerations: Your Goals Make the Difference

Your bench press frequency depends on your goals. For pure strength, like in powerlifting, focus on heavy lifting with longer recovery periods to allow maximum intensity and full recovery of your muscles and nervous system.

For muscle growth (hypertrophy), bench press more frequently, combining heavy and moderate lifting. This targets both strength and size by varying sets, reps, and rest periods.

If your goal is endurance or general fitness, use lighter weights and higher rep ranges with more frequent sessions. This improves stamina and can be done more often since the intensity is lower.

Regardless of your goal, the key is balancing volume, intensity, and recovery. Always listen to your body—if you feel overly fatigued or experience pain, more rest may be necessary.

Bench Press for Beginners: How to Start Safely and Build Confidence

The bench press is one of the most iconic exercises in strength training. It's a staple for building a strong chest, shoulders, and triceps. But if you're new to lifting, the idea of lying under a barbell with heavy weights might seem intimidating. Don’t worry though—every experienced lifter was once a beginner!

Starting the bench press safely and building your confidence doesn’t have to be a daunting process. With the right approach, you’ll feel stronger and more comfortable with each rep. Let’s break down how to get started on the bench press journey.

Start with Proper Form: Safety First

Before lifting heavy weights, mastering proper form is crucial to prevent injury. Start by lying flat on the bench with your feet firmly planted on the floor. Squeeze your shoulder blades together to create a stable base, and keep your chest up and core engaged to protect your lower back. Place your hands slightly wider than shoulder-width apart on the barbell, ensuring your wrists are straight.

When lowering the barbell, aim for the middle of your chest. As you press it back up, drive through your heels and engage your chest, shoulders, and triceps. Control the bar during both the lowering and lifting phases.

Start with light weights or just the barbell to focus on technique. Mastering form before adding weight is key to getting the most out of your bench press and staying injury-free.

Start with Light Weights: Focus on Progression

As a beginner, it’s tempting to load the barbell with heavy weights, but starting too heavy can lead to injury and slow progress. Begin with lighter weights, or just the barbell (45 pounds/20 kg), to focus on mastering technique. Proper form and control are key, so take your time to feel comfortable with the movement.

Once your form is solid, gradually increase the weight using progressive overload—adding 5-10 pounds every couple of weeks. This safe, incremental approach helps you build strength over time.

If you're lifting alone, always use safety bars or a spotter for added security and confidence.

Building Confidence: Practice and Patience

Starting a new exercise can feel intimidating, but with time, repetition, and gradual progress, confidence on the bench press will grow. Remember, this is your personal journey—celebrate each milestone, whether it’s adding weight or improving form.

Be kind to yourself and focus on small victories. If you're struggling with a certain weight or set, that's okay! Progress isn't always linear. The key is showing up and putting in the work. Over time, your confidence will increase, and you’ll feel more empowered under the barbell.

Consider keeping a workout journal to track progress, note improvements, and stay motivated by reflecting on how far you’ve come.

Don’t Forget to Warm-Up: Protect Your Muscles

Before lifting, it’s crucial to warm up your muscles to prevent injury and prepare your body for heavy weights. Start with dynamic stretches like arm circles or shoulder dislocations with a resistance band to loosen your shoulders and chest. Light cardio (5-10 minutes on a treadmill or bike) also helps increase blood flow.

Next, perform lighter bench press sets to familiarize your body with the movement. Gradually increase the weight with each set until you reach your working sets. This warm-up routine protects your muscles and mentally prepares you for the workout ahead.

The Keppi bench (Click here) is an excellent choice for bench press training. Its stable design and adjustable features provide support and safety, helping users maintain proper form and improve their lifts. A solid addition to any home gym for those serious about strength training.