More power on the bench: Bench press for more strength

Bench press: A classic for muscle building and strength training

The bench press is one of the most well-known and effective exercises in strength training. Whether you're a beginner or a pro, anyone looking to build muscle and increase their strength can't avoid the bench press. We'll explain why the bench press is so effective, how to perform the exercise correctly, and what equipment you need. We'll also answer the most important questions that beginners in particular have.

What is bench pressing good for?

Bench presses primarily train the pectoral muscles. But that's not all. When performed correctly, the triceps, front shoulder, and core muscles are also activated. This makes the bench press excellent for building muscle mass and strength. It's a basic exercise that works multiple muscle groups simultaneously, making it particularly efficient. The big advantage of the bench press is that you can achieve several goals with just one exercise: You build muscle, increase your maximum strength, and improve your body stability. Furthermore, training with heavy weights stimulates your metabolism and promotes bone density. Those who regularly incorporate bench presses into their training will benefit in the long term from a strong and stable core.

The equipment for bench presses - simple and classic

To effectively train bench presses, you primarily need a weight bench and a barbell. Ideally, you should choose an adjustable weight bench , which also allows you to perform variations such as incline or decline bench presses. A solid barbell and appropriate weight plates are also essential equipment. This allows you to optimally adapt your training to your performance level and steadily improve.

How many kg can I bench press as a beginner?

Many beginners ask themselves: How many kg should I be able to bench press if I'm a beginner? This naturally depends on your body weight, your core strength, and your training background. As a rough guide: If you weigh between 60 and 70 kilograms, you often start with a total weight of 20 to 30 kilograms, including the barbell. For a body weight of 70 to 80 kilograms, 30 to 40 kilograms is usual, while for 80 to 90 kilograms, it can be 40 to 50 kilograms. The important thing is to start with a weight that you can move cleanly and with control. Technique always comes first. Over time, you will notice that you can steadily improve as long as you train regularly.

Is bench pressing 70 kg good?

Whether 70 kilograms is a good bench press depends largely on your body weight. If you can bench press 70 kilograms at a body weight of 70 kilograms, you've reached a solid level of strength. At a body weight of 90 kilograms, there's still room for improvement, while 70 kilograms at a body weight of 60 kilograms is already considered above average. Professional athletes often manage 1.5 to 2 times their body weight. However, as a beginner, you shouldn't compare yourself to the values ​​of advanced athletes. Focus on proper form , and the increase in strength will come naturally.

Which is better: bench presses or push-ups?

Push-ups and bench presses are both excellent upper-body exercises, but they differ in their effectiveness. The bench press allows you to train with additional weight and thus build muscle specifically. You can precisely control the load and gradually increase the intensity. Push-ups, on the other hand, are an excellent bodyweight exercise, particularly useful for beginners and as a complement to the bench press. Anyone who wants to build maximum muscle mass and strength should use the bench press. Push-ups are a good addition to, but not a replacement for, barbell training, as they are limited in their load.

The correct technique for bench pressing

Technique is crucial for safe and effective training. Lie down on the weight bench with firm body contact with the bench. Keep your feet firmly on the floor and pull your shoulder blades together slightly to stabilize your upper body. Grip the bar slightly wider than shoulder-width apart and wrap your thumb around it. As you lower the bar, inhale and bring the barbell to your chest in a controlled manner. Your elbows should point downward slightly, at about a 45-degree angle to your body. Then forcefully push the barbell upward and exhale. Make sure to perform the movement with control and avoid momentum.

Variations of the bench press

To specifically target different areas of your chest, you can incorporate different variations into your workout. Incline bench presses primarily target the upper chest area, while decline bench presses target the lower chest. If you want a more flexible movement, you can switch to dumbbell bench presses . This further promotes stability and provides a greater range of motion. One-arm bench presses are also a good way to engage your core muscles more effectively.

Common mistakes when bench pressing

Mistakes can easily creep in, especially when doing bench presses. Many people train with weights that are too heavy and neglect proper form. This can lead to injuries. Incorrect grip width or an unstable body position are also common problems. Another mistake is letting the bar bounce off your chest instead of moving it in a controlled manner. Make sure you structure your training carefully to achieve long-term progress and stay healthy.

Conclusion: Bench press is the king of upper body exercises

If you want to effectively build muscle and increase your strength, you can't ignore the bench press. It's the ideal exercise for a strong chest, massive shoulders, and powerful arms. With the right equipment and proper technique, you'll lay the foundation for lasting training success. Bench presses offer you the opportunity to systematically strengthen your body and continually improve. Start now and take your training to the next level.

Note: This blog post is for informational purposes only and is not a substitute for professional training advice. Consult a professional if you have any health concerns.