As a fitness enthusiast and personal trainer, I have been asked numerous times whether bench press is a push or pull exercise.
The answer to this question is not as straightforward as one might think. In order to determine whether bench press is a push or pull exercise, we need to first understand the difference between these two types of movements.
Push and pull movements are two of the most basic types of movements that we perform in everyday life. Pushing movements involve moving an object away from our body, while pulling movements involve moving an object towards our body.
In terms of exercise, push movements typically involve the use of the chest, shoulders, and triceps, while pull movements typically involve the use of the back, biceps, and forearms.
With this in mind, we can begin to explore whether bench press is a push or pull exercise.
Understanding the Bench Press
Defining the Bench Press
As a compound exercise, the bench press is one of the most popular exercises for developing upper body strength and muscle mass. It involves lying flat on a bench and pushing a barbell or dumbbells away from the chest.
The bench press can be performed in various ways, including with different grip widths and angles, and with a barbell or dumbbells.
Muscles Targeted by the Bench Press
The bench press primarily targets the pectoralis major, the large muscle that covers the chest. It also works the triceps and the anterior deltoids, or the front shoulder muscles.
In addition, the bench press recruits other muscles, such as the biceps, forearms, and shoulder blades, to stabilize the body during the exercise.
The Role of the Bench Press in Strength Training
The bench press is a key exercise in strength training, as it allows for heavy loads to be lifted and targets multiple muscle groups. It can be used to increase upper body strength, muscle mass, and power.
However, it is important to note that the bench press should be performed with proper form and technique to prevent injury and maximize results.
Push vs Pull Exercises
As a fitness enthusiast, I have often come across the terms push and pull exercises while working out.
Push exercises refer to movements where you push weight away from your body against resistance, while pull exercises refer to movements where you pull weight towards your body. Understanding the characteristics of each movement pattern is crucial in designing an effective workout routine.
Characteristics of Push Exercises
- Muscle Focus: Push exercises primarily target the muscles of the chest, shoulders, and triceps.
- Movement: These exercises involve extending the arms and pushing a weight away from the body.
- Examples: Common examples of push exercises include the bench press, shoulder press, and triceps pushdown.
- Compound Movements: Push exercises are generally compound movements, engaging multiple joints and muscle groups simultaneously.
Categorizing the Bench Press
The bench press is a popular exercise that is often debated as to whether it is a push or pull exercise. While the bench press involves pushing a weight away from the body, it also requires the use of the muscles of the back and shoulders to stabilize the weight.
Therefore, the bench press can be categorized as a push-pull exercise. It is an excellent compound movement that targets the chest, shoulders, triceps, back, and biceps.
Incorporating the bench press into your workout routine can help you build overall upper body strength and muscle mass.
Proper Bench Press Technique
Setting Up for the Bench Press
To ensure proper technique and prevent injury, it is important to set up correctly for the bench press.
Start by lying down on the bench with your eyes directly under the bar. Your feet should be firmly planted on the ground, and your knees should be at a 90-degree angle.
Your grip on the bar should be slightly wider than shoulder-width apart, with your hands wrapped around the bar tightly.
The Movement Pattern and Execution
Once you have set up properly, it is time to execute the bench press. Begin by unracking the bar and holding it with straight arms. Slowly lower the bar to your chest, making sure to keep your elbows tucked in close to your body.
Once the bar touches your chest, press it back up using your chest, shoulders, and triceps. Remember to breathe in as you lower the bar and exhale as you press it back up.
Common Mistakes and Corrections
There are several common mistakes that people make when performing the bench press. One of the most common mistakes is flaring your elbows out too wide, which can put unnecessary strain on your shoulders.
Another mistake is arching your back too much, which can cause lower back pain. To correct these mistakes, try to keep your elbows tucked in close to your body and maintain a neutral spine throughout the movement.
Variations of the Bench Press
As I mentioned earlier, the bench press is a compound exercise that works multiple muscle groups in the upper body. There are several variations of the bench press, each with its own benefits and drawbacks. Here are some of the most popular variations:
Incline Bench Press
The incline bench press is a variation of the bench press that targets the upper portion of the chest muscles. To perform this exercise, you'll need an incline bench set at an angle of around 30-45 degrees.
Lie on the bench with your feet flat on the floor and your shoulder blades squeezed together. Grip the bar with a wider grip than you would for a regular bench press, and lower the bar to your upper chest.
Push the bar back up to the starting position, keeping your elbows tucked in at your sides.
Dumbbell Bench Press
The dumbbell bench press is a variation of the bench press that uses dumbbells instead of a barbell. This exercise allows for a greater range of motion than the barbell bench press, and can help to improve overall chest development.
To perform this exercise, lie on a flat bench with a dumbbell in each hand. Start with your arms fully extended and the dumbbells above your chest.
Lower the dumbbells to your chest, keeping your elbows tucked in at your sides. Push the dumbbells back up to the starting position.
Close-Grip Bench Press
The close-grip bench press is a variation of the bench press that targets the triceps muscles more than the chest muscles.
To perform this exercise, grip the bar with a narrower grip than you would for a regular bench press, with your hands shoulder-width apart or closer. Lower the bar to your chest, keeping your elbows tucked in at your sides.
Push the bar back up to the starting position, focusing on using your triceps to drive the movement.
When performing any variation of the bench press, it's important to use proper form and technique to avoid injury.
Make sure to warm up properly before starting your workout, and use a weight that allows you to perform the exercise with good form. Varying your grip width can also help to target different muscle groups and prevent overuse injuries.
Incorporating the Bench Press into a Workout Routine
The bench press is a classic strength-building exercise that can be incorporated into a workout routine to develop upper body strength and muscle mass. When done correctly, it can target the chest, shoulders, and triceps.
For Beginners
For beginners, it is important to start with a light weight and focus on proper form. The bench press can be performed using a barbell or dumbbells. It is important to have a spotter when using heavy weights.
A beginner training program should include 3-4 sets of 8-12 reps with a weight that can be lifted with good form. Rest periods between sets should be 1-2 minutes.
For Intermediate to Advanced Lifters
For intermediate to advanced lifters, the bench press can be incorporated into a training program to increase strength and muscle mass. It is important to vary the volume and intensity of the workout to prevent plateaus and promote progression.
A training program can include 3-4 sets of 6-8 reps with a weight that is challenging but can be lifted with good form. Rest periods between sets should be 2-3 minutes.
Balancing Push and Pull Movements
It is important to balance push and pull movements in a workout routine to prevent muscle imbalances and promote overall strength and stability. Along with the bench press, exercises such as rows, pull-ups, and chin-ups can be incorporated to target the back and biceps.
A balanced training program can include 2-3 days of push movements, such as bench press and overhead press, and 2-3 days of pull movements, such as rows and pull-ups. Rest days should be included to allow for proper recovery and prevent overtraining.
Incorporating the bench press into a workout routine can be an effective way to develop upper body strength and muscle mass.
By following proper form, varying the volume and intensity of the workout, and balancing push and pull movements, lifters can progress and achieve their strength and fitness goals.
Complementary Exercises to the Bench Press
As a strength and conditioning coach, I always recommend incorporating complementary exercises to the bench press in order to improve overall upper body strength and prevent muscle imbalances.
In this section, I will discuss some of the most effective push, pull, core, and leg exercises to pair with the bench press.
Push Exercises
Push exercises are great for targeting the chest, shoulders, and triceps muscles, which are all involved in the bench press. Some of the best push exercises to complement the bench press include:
- Push-ups: This classic exercise is great for building upper body strength and endurance. It targets the chest, shoulders, and triceps muscles, and can be modified to increase or decrease the difficulty level.
- Overhead press: Also known as the military press, this exercise targets the shoulders, upper back, and triceps muscles. It is a great way to improve upper body strength and stability.
- Dips: Dips are a great way to target the chest, shoulders, and triceps muscles. They can be done with bodyweight or added weight for increased resistance.
Pull Exercises
Pull exercises are important for targeting the back muscles, which are often neglected in bench press training. Some of the best pull exercises to complement the bench press include:
- Rows: Rows are great for targeting the upper back muscles, which are important for posture and overall upper body strength. They can be done with dumbbells, barbells, or cables.
- Pull-ups: Pull-ups are one of the best exercises for building upper body strength and targeting the back muscles. They can be done with various grip widths to target different areas of the back.
Core and Leg Exercises
Although the bench press primarily targets the upper body, it is important to incorporate core and leg exercises to improve overall strength and stability. Some of the best core and leg exercises to complement the bench press include:
- Squats: Squats are a great way to target the lower body muscles, including the quads, hamstrings, and glutes. They also engage the core muscles for stability.
- Deadlifts: Deadlifts are one of the best exercises for building overall strength and targeting the lower body muscles. They engage the hamstrings, glutes, and lower back muscles, as well as the core for stability.
Incorporating these complementary exercises into your training program can help improve overall upper body strength and prevent muscle imbalances. It is important to vary your exercises and focus on proper form and technique to maximize your results.
Safety and Injury Prevention
Proper Warm-Up and Cool-Down
As with any exercise, a proper warm-up is crucial to injury prevention. Before beginning your bench press routine, it is important to perform some light cardio and stretching exercises to get your blood flowing and your muscles warmed up.
This will help to prevent muscle strains and other injuries that can occur during the bench press.
Similarly, a proper cool-down is just as important as a warm-up. After you have completed your bench press routine, it is important to stretch and perform some light cardio to help your body recover.
Using a Spotter and Safety Racks
When performing the bench press, it is important to use a spotter and safety racks to prevent injury.
A spotter can help to ensure that you are using proper form and can assist you in lifting the weight if you are unable to complete the lift on your own. Safety racks can be used to catch the weight if you are unable to complete the lift or if you drop the weight.
Listening to Your Body
One of the most important aspects of injury prevention is listening to your body. If you are experiencing pain or discomfort during the bench press, it is important to stop the exercise and seek medical attention if necessary.
Additionally, it is important to know your limits and not push yourself too hard, as this can lead to injury.
Measuring Progress and Setting Goals
Tracking Strength Gains
As I continue to train my upper body, I need to ensure that I am making progress. One of the best ways to do this is by tracking my strength gains.
By measuring the amount of weight I can lift during the bench press, I can see if I am getting stronger over time. I can also track the number of repetitions I can perform at a certain weight to see if I am building endurance.
Adjusting Your Training Program
To continue making progress, I need to adjust my training program as necessary. This means increasing the weight, reps, or sets as I get stronger.
It also means incorporating other exercises that target the same muscle groups as the bench press, such as push-ups. By changing up my routine, I can prevent plateaus and continue to see gains.
Setting Realistic Expectations
It is important to set realistic expectations when it comes to progress. As someone who is relatively new to weightlifting, I cannot expect to see the same gains as someone who has been training for years.
Additionally, progress may slow down as I get older. However, by consistently working hard and pushing myself, I can continue to see improvements in my strength and muscle growth.
Overall, by tracking my progress, adjusting my training program, and setting realistic expectations, I can continue to make progress in my bench press and upper body strength.
FAQs
What type of exercise is the bench press classified as?
The bench press is classified as a compound exercise, meaning it involves multiple muscle groups and joints. It is commonly used to build upper body strength and muscle mass.
Can bench press be considered a pull exercise?
The bench press is generally considered a push exercise because the primary movement involves pushing the weight away from the body. However, some argue that the bench press can also be considered a pull exercise because of the involvement of the back muscles in stabilizing the shoulder blades.
What muscle groups does the bench press primarily work?
The bench press primarily works the pectoral muscles (chest), anterior deltoids (front shoulders), and triceps. It also engages the biceps, lats, and upper back muscles to stabilize the shoulder blades.
How does bench press differ from push-ups?
While both exercises work similar muscle groups, the bench press involves lifting a heavier weight and allows for more weight progression. Push-ups, on the other hand, are a bodyweight exercise that can be done anywhere and require no equipment. Additionally, push-ups engage the core muscles more than the bench press.
Should bench press be included on push or pull days?
The bench press is typically included on push days because it is primarily a push exercise. However, some workout programs may include it on pull days to balance out the workload of the upper body muscles.
What are the differences between bench press and overhead press in terms of push or pull classification?
The overhead press is classified as a push exercise because the primary movement involves pushing the weight overhead. The bench press is also a push exercise, but it involves pushing the weight away from the body horizontally. The overhead press primarily works the shoulders and triceps, while the bench press works the chest, shoulders, and triceps.
