Bench Press

Bench Press - Press bench - Bench press with maximum stability

The bench press is one of the most central exercises in strength training. Whether for muscle building, powerlifting, or classic bodybuilding, the bench press is included in almost every training plan. The bench press is a strength exercise aimed at strengthening the chest muscles , the front delts, and the triceps muscles . It is usually performed on a special bench press or an incline weight bench, where the exerciser presses barbells in a lying position.

Why is bench pressing so important?

Bench press is one of the best exercises for the chest muscles, but it trains much more than just the chest:

✦ Chest (pectoralis major and minor) – Main muscle group for a strong, defined chest

✦ Shoulders (anterior deltoids) – Supports movement and stability

✦ Triceps (Triceps brachii) – Responsible for extending the arms

✦ Core stability and grip strength – essential for control and strength development

By doing bench presses regularly, you will not only build muscle mass, but also develop greater body stability and improve your overall performance.

What types of bench presses are there?

Not every bench is the same – depending on your training goal and experience level, there are different models for different uses:

1. Flat Bench Press: The classic flat bench is ideal for basic strength training and muscle building. It provides a stable base for heavy weights and is essential for effective bench press training.

2. Incline Bench Press: With an incline bench, you can specifically target the upper part of your chest muscles. This places more intense strain on the upper fibers of the chest muscles. Incline bench presses are often neglected, resulting in chests that don't look full and large, but rather sag slightly in the upper area. An adjustable backrest allows for a varied workout and greater flexibility.

3. Decline Bench Press: Perfect for emphasizing the lower chest area and building balanced chest muscles. This variation is often used in bodybuilding.

4. Adjustable Multi-Benches: These weight benches are flexibly adjustable and offer the option of using different angles for a varied workout. Perfect for advanced and professional users who want maximum versatility.

5. Olympic bench presses and powerlifting benches: Robust, extra-reinforced benches with integrated barbell racks are ideal for powerlifting and competitive training. They are particularly stable and designed for extremely heavy weights.

Advantages of a high-quality bench press

As you gain experience and practice, you'll lift heavier weights when bench pressing, so it's especially important to use a high-quality and, above all, stable bench press . Here are some important features a high-performance weight bench should have.

1. Stability and safety of the bench press

A high-quality bench press ensures maximum stability and safety during training. Thanks to its robust construction, unwanted wobbling or slipping of the weight bench is prevented, significantly reducing the risk of injury. This is especially important because bench presses involve lifting heavy weights and often placing strain on critical muscle groups. Since the barbell is directly above the upper body and face during exercise, a solid, non-slip bench is essential to prevent accidents. Furthermore, a stable bench press contributes not only to safety but also to the effectiveness of training: A stable positioning enables controlled, clean movement and creates optimal conditions for handling heavier weights. This, in turn, creates stronger growth stimuli for the muscles, leading to greater muscle growth and strength gains in the long term.

2. Adaptability of a bench press

High-quality bench presses feature adjustable incline angles , allowing for individual adjustment to different training goals and anatomical requirements. This flexibility allows users to specifically target muscle groups, correct imbalances, and reduce the risk of injury. Furthermore, variable settings expand the variety of exercises. In addition to the classic flat bench press, incline bench presses can be performed to specifically activate the upper pectoral muscles. This versatility makes adjustable bench presses an essential training tool for ambitious athletes who want to make their strength training varied and flexible.

3. Longevity

Weight benches impress with their durability and resistance to wear and tear. A sturdy construction and premium materials ensure that the weight bench retains its functionality and safety even with regular, intensive use. In addition to stability, the quality of the upholstery also plays a crucial role. Since weight benches are exposed to high mechanical stress, as well as sweat and dirt, a durable, easy-care material for the upholstery is essential. Rely on proven quality and buy your weight bench from motion sports to benefit from safe, comfortable, and effective strength training in the long term.

Benefits of bench pressing

There are many reasons why the bench press is so popular and one of the most frequently performed strength exercises.

1. Whole-body strength through complex muscle activation

The bench press is a compound exercise, meaning it engages multiple major muscle groups simultaneously. The following muscle groups are intensively engaged throughout the entire movement:

✦ Chest muscles (pectoralis major and minor): The main target muscle in the bench press, responsible for the pressing movement.

✦ Shoulders (anterior deltoids): Support the movement and stabilize the barbell.

✦ Triceps (Triceps brachii): Responsible for extending the arm and essential for the final phase of the movement.

✦ Core and grip strength: By stabilizing the body and holding the barbell, the core and forearms are also stressed.

Thanks to this versatile muscle activation, a significant increase in upper body strength can be achieved with a single exercise.

2. Build muscle and increase strength with minimal time investment

Because the bench press engages several large muscle groups, it offers a high level of training economy. This means you can achieve a strong training stimulus with just a few sets.

Compared to isolation exercises (e.g. butterfly for the chest or tricep presses), you can do the following in less time:

✦ Build more muscle mass

✦ Effectively increase your maximum strength

✦ Achieve faster progress in strength training

3. Versatility through different variations

If the classic flat bench press is not enough for you, you can use various variations of the bench press to specifically control muscle building:

✦ Incline Bench Press: Increases the activation of the upper chest and front shoulders.

✦ Decline Bench Press: Puts more focus on the lower chest area.

✦ Dumbbell bench press: Promotes better muscle symmetry and improves stabilizing muscles.

✦ Close-grip bench press: Places greater stimulus on the triceps.

What should you look for when buying a weight bench?

Not every bench is suitable for every workout. Here are the most important criteria to consider when purchasing:

1. Stability and load capacity – A high-quality bench should be able to withstand a load of at least 300 kg, while powerlifting benches should often be able to withstand loads of over 500 kg.

2. Adjustability – Multiple incline angles allow for varied training.

3. Padding and comfort – Ergonomic padding protects your spine and provides comfort during training.

4. Stability – Non-slip rubber feet ensure a safe training environment.

5. Integrated barbell rack – Especially useful for intensive bench presses with barbells.

Our bench presses are carefully selected to meet the highest safety and quality standards.