The barbell bench press allows you to keep constant tension on your chest muscles; and it's tension that promotes muscle growth. The more tension you're able to exert on your pecs, the more muscle fibers your body will recruit to push the weight off your chest.
The more muscle s you use, the more calories you burn, and the more muscle your body will need to repair and rebuild post workout. You may see this machine labeled as " chest press ," "seated chest press," "machine press" or "machine chest press. Unlike the bench press, which is performed on your back, you do the chest press from an upright position.
And thanks to multiple angles of the handles, you can choose a position that is safer for those who have from shoulder injuries. The bench press and the chest press both target your pectoral muscles. But just because they both target the muscles of your chest doesn't mean they're equals. For anyone who has easily injured his shoulder, has constant shoulder pain or has been advised to steer clear of the bench press, the machine chest press is the most viable solution.
The bench press, however, trains a larger range of motion versus the chest press. And that means, with the bench press, you'll be able to build a bit more muscle than with the chest press. But both have their unique advantages that can be implemented to increasing strength and muscle.
Because cables or machinery don't limit the bench press, you're able to move the weight farther with a barbell than you are with a machine. Barbell bench pressing allows you to contract and extend your pecs to their max level, which in turn allows you to use more muscle fibers. To keep the weight steady as you push the weight off your chest, your body will recruit smaller muscles, known as stabilizers.
Proper bench pressing recruits your serratus anterior, your anterior deltoids and triceps all in one motion. These muscles keep your shoulder stable as you press the weight off your chest. But they also assist in extending the elbow and flexing the shoulder as you press the weight up.
This is why if you're lifting heavy weight on the bench press, it's wise to have a spotter. Compared to the bench press, the chest press machine is far safer. Because the machine uses cables and pulleys and is on a fixed line of movement, you won't need a spotter for this. Because you're using a machine and not a barbell, you can also use this machine for single arm pressing.
This will allow you to push strength to another level in ways you can't with a barbell bench press. Plus, when compared to the bench press, the chest press is far more efficient with your time. It was originally a part of the clean and press, an exercise that involves picking a barbell up and lifting it over your head.
The overhead press is the top part of the clean and press, where you press the barbell from shoulder height all the way up until your elbows are straight. While both exercises can be classified as upper body pushing exercises, they are still different.
The bench press represents a newer approach to upper body training, while the overhead press represents an old-school weightlifting approach to upper body strength training. The bench press is performed lying down on a bench, pressing a barbell straight up towards the ceiling. The overhead press is performed sitting or standing and pressing the bar up towards the ceiling. Each exercise targets your muscles differently.
The flat bench press is more of a chest-dominant exercise. The pectorals, or chest muscles, primarily bring your arms together horizontally in front of your chest. The greater the incline of the bench that you lie on, the greater the activation of your shoulder muscles, according to a paper in The Sport Journal. Even compared to inclined bench presses, the overhead press is more of a shoulder-dominant exercise because your shoulder muscles raise your arms up vertically.
The bench press is considered a horizontal pressing exercise because you press the weight horizontally in relation to your body. The overhead press is considered a vertical pressing movement because you press the weight vertically in relation to your body. The overhead press makes you strong in a more classic, or "functional" sense.
Without a spotter, the bench press is not advised. You may recall an incident involving University of Southern California football player Stafon Johnson dropping a barbell on his neck and crushing his larynx, causing him to miss the season. Baechle and Roger W. Earle, free-weight exercises such as the bench press produce better muscular and skeletal adaptations than machine exercises such as the chest press. The greater demand placed on the stabilizer muscles and skeletal system to support the weight in the eccentric phase of the bench press causes both improved muscular strength and stronger bones.
As the machine supports the weight in the eccentric phase of the chest press, you will lose some of these musculoskeletal gains. Graham Ulmer began writing professionally in and has been published in the "Military Medicine" journal.
He is a certified strength-and-conditioning specialist with the National Strength and Conditioning Association.
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