Bench Press Battle: Raw Power Vs. Equipped Advantage

The bench press is one of the most iconic exercises in the world, and it’s often a subject of debate among weightlifters. One of the most common debates is whether to bench press with or without a powerlifting belt, wrist wraps, and a bench press shirt. These pieces of equipment can assist in lifting more weight, but they also come with some potential drawbacks. In this comprehensive guide, we’ll delve into the differences between bench press equipped and raw, examining the pros and cons of each approach to help you make an informed decision for your training.

Understanding Equipped Bench Press

Equipped bench press involves using a powerlifting belt, wrist wraps, and a bench press shirt. These pieces of equipment provide various benefits:

• Powerlifting Belt: A belt supports the lower back, reducing the risk of injury and increasing abdominal pressure, which can help stabilize the spine and improve overall performance.
• Wrist Wraps: Wrist wraps provide support to the wrists, reducing the risk of wrist injuries and allowing for a more stable grip on the barbell.
• Bench Press Shirt: A bench press shirt is a specialized garment designed to provide additional support and stability to the chest, shoulders, and upper back. It can help with arching the back, which can improve leverages and reduce the range of motion for the press.

Pros and Cons of Equipped Bench Press

Pros:

• Increased Weightlifting Capacity: Equipped bench press can significantly increase the amount of weight you can lift, as the equipment provides additional support and stability.
• Reduced Risk of Injury: The use of a belt and wrist wraps can help reduce the risk of back and wrist injuries, respectively.
• Improved Technique: The bench press shirt can help improve your technique by providing feedback on proper positioning and allowing you to maintain a tight arch throughout the lift.

Cons:

• Equipment Cost: Equipped bench press requires a significant investment in equipment, which can be expensive.
• Learning Curve: Using a bench press shirt effectively can take time to learn, and it may not be suitable for all lifters.
• Reduced Range of Motion: The bench press shirt can reduce the range of motion for the press, which may limit your potential for long-term strength gains.

Understanding Raw Bench Press

Raw bench press involves performing the exercise without the use of any equipment. This approach emphasizes pure strength and technique without the assistance of external support.

Pros and Cons of Raw Bench Press

Pros:

• Simpler Technique: Raw bench press is easier to learn and execute, as it doesn’t require the use of specialized equipment.
• No Equipment Cost: Raw bench press doesn’t require any additional equipment, making it more accessible to all lifters.
• Unlimited Potential: Raw bench press allows for a greater range of motion and can lead to greater long-term strength gains compared to equipped bench press.

Cons:

• Lower Weightlifting Capacity: Without the assistance of equipment, raw bench press typically results in lower weightlifting capacity compared to equipped bench press.
• Increased Risk of Injury: The lack of external support can increase the risk of back, wrist, and shoulder injuries if proper technique is not maintained.
• More Demanding on Technique: Raw bench press requires a higher level of technical precision to execute correctly and efficiently.

Which Approach is Right for You?

The best approach for you depends on your individual goals, strength levels, and injury history. If you’re a beginner or have a history of back or wrist injuries, equipped bench press may be a safer option. However, if you’re an experienced weightlifter looking to maximize your strength potential, raw bench press may be a better choice.

Factors to Consider

When choosing between equipped and raw bench press, consider the following factors:

• Strength Level: Equipped bench press is more suitable for advanced lifters who can safely lift heavy weights.
• Injury Risk: If you have a history of back or wrist injuries, equipped bench press may be a better option for added support.
• Goals: If your goal is to lift the heaviest weight possible, equipped bench press may be the better choice. If your goal is to build long-term strength and improve technique, raw bench press may be a better option.
• Personal Preference: Ultimately, the best approach is the one that you feel most comfortable with and that aligns with your individual goals.

Wrap-Up: Informed Decision-Making

Equipped vs raw bench press is a nuanced topic with no one-size-fits-all answer. By understanding the differences between the two approaches, the pros and cons of each, and the factors to consider, you can make an informed decision about which approach is right for you. Remember, the most important aspect of any exercise is proper technique and progressive overload to achieve your fitness goals safely and effectively.

What People Want to Know

Q: Which approach is better for beginners?
A: Raw bench press is generally recommended for beginners, as it is easier to learn and requires less technical skill.

Q: Can I switch between equipped and raw bench press?
A: Yes, you can switch between the two approaches as needed. However, it may take some time to adjust to the different techniques and equipment requirements.

Q: How often should I train equipped or raw?
A: The frequency of your training will depend on your individual needs and goals. It’s recommended to start with a lower frequency and gradually increase it as you progress.

Q: What are some tips for improving my raw bench press?
A: Focus on proper technique, build a strong foundation with compound exercises, and incorporate isolation exercises to strengthen your chest, shoulders, and triceps.

Q: What are some tips for improving my equipped bench press?
A: Learn how to use the equipment effectively, practice the technique with lighter weights, and work with a coach or experienced powerlifter to refine your form.