What To Know
- The assisted bench press is a great option for beginners who are new to weightlifting and may not be able to bench press their own body weight.
- The assisted bench press provides assistance with the movement, which can reduce muscle activation in the chest, shoulders, and triceps compared to the free weight bench press.
- The assisted bench press relies on the machine to provide assistance, which can lead to a dependence on the machine and reduced strength gains when transitioning to free weights.
The bench press is a classic exercise for building upper body strength. It involves lying on a bench with a barbell held above the chest, then lowering and raising the barbell. The assisted bench press, on the other hand, uses a machine to provide assistance with the movement, making it easier to lift heavier weights.
In this article, we will compare the bench press and assisted bench press, examining their benefits, risks, and how to choose the best option for your fitness goals.
Benefits of the Bench Press
- Builds upper body strength: The bench press primarily targets the chest, shoulders, and triceps, making it an effective exercise for building upper body strength.
- Improves athletic performance: The bench press is a fundamental exercise for many sports that require upper body strength, such as football, basketball, and swimming.
- Increases muscle mass: The bench press stimulates muscle growth in the chest, shoulders, and triceps, helping to increase overall muscle mass.
Benefits of the Assisted Bench Press
- Easier to perform: The assisted bench press provides assistance with the movement, making it easier to lift heavier weights or perform more repetitions.
- Suitable for beginners: The assisted bench press is a great option for beginners who are new to weightlifting and may not be able to bench press their own body weight.
- Rehabilitation: The assisted bench press can be used for rehabilitation purposes, allowing individuals with injuries or limited mobility to work on regaining upper body strength.
Risks of the Bench Press
- Shoulder impingement: The bench press can put stress on the shoulders, potentially leading to shoulder impingement, a condition where the shoulder blade rubs against the collarbone.
- Thoracic outlet syndrome: The bench press can compress the nerves in the thoracic outlet, a space between the collarbone and first rib, causing thoracic outlet syndrome.
- Pec tears: Pec tears are rare but serious injuries that can occur during the bench press when the pectoral muscles are overstressed.
Risks of the Assisted Bench Press
- Reduced muscle activation: The assisted bench press provides assistance with the movement, which can reduce muscle activation in the chest, shoulders, and triceps compared to the free weight bench press.
- Dependence on the machine: The assisted bench press relies on the machine to provide assistance, which can lead to a dependence on the machine and reduced strength gains when transitioning to free weights.
- Incorrect form: Using the assisted bench press incorrectly can lead to improper form, which can increase the risk of injuries.
Choosing the Best Option
The best choice between the bench press and assisted bench press depends on your fitness goals and abilities.
- Beginners: The assisted bench press is a good option for beginners who are new to weightlifting and may not be able to bench press their own body weight.
- Strength building: The bench press is the best option for building upper body strength, as it provides a greater challenge and stimulates more muscle activation.
- Rehabilitation: The assisted bench press is a suitable option for rehabilitation purposes, as it allows individuals with injuries or limited mobility to work on regaining upper body strength.
How to Perform the Bench Press
1. Lie on a bench with your feet flat on the floor and your hips and shoulders in contact with the bench.
2. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Unrack the barbell and hold it above your chest with your elbows slightly bent.
4. Lower the barbell to your chest, keeping your elbows tucked in.
5. Press the barbell back up to the starting position.
How to Perform the Assisted Bench Press
1. Sit on the assisted bench press machine and adjust the seat and arm pads to a comfortable position.
2. Grip the handles with your hands slightly wider than shoulder-width apart.
3. Push the handles forward until they are fully extended.
4. Lower the handles to your chest, keeping your elbows tucked in.
5. Press the handles back up to the starting position.
Tips for Proper Form
- Keep your back flat on the bench throughout the movement.
- Arch your lower back slightly to engage your core.
- Tuck your elbows in to avoid shoulder impingement.
- Lower the barbell to your chest and press it back up in a controlled manner.
- Use a spotter or safety bars when lifting heavy weights.
In a nutshell: The Bench Press vs Assisted Bench Press
Both the bench press and assisted bench press have their own benefits and risks. The best choice depends on your fitness goals and abilities. If you are a beginner or have limited mobility, the assisted bench press is a good option. If you are looking to build upper body strength, the bench press is the best choice.
What People Want to Know
Q: Which exercise is better for building muscle, the bench press or assisted bench press?
A: The bench press is better for building muscle because it provides a greater challenge and stimulates more muscle activation.
Q: Can I perform the assisted bench press without a machine?
A: Yes, you can perform the assisted bench press without a machine by using resistance bands or dumbbells to provide assistance.
Q: How can I reduce the risk of injuries when performing the bench press?
A: To reduce the risk of injuries, use proper form, warm up properly, and use a spotter or safety bars when lifting heavy weights.
