What To Know
- The bench press is generally considered to be a safer exercise than the overhead press.
- However, the bench press is generally considered to be a better exercise for building strength, while the overhead press is a better exercise for building power.
- If you are doing both the bench press and overhead press in the same workout, it is best to do the bench press first.
The bench press and overhead press are two of the most popular upper body exercises. Both exercises work multiple muscle groups, but they have different benefits and drawbacks. In this blog post, we will compare the bench press and overhead press to help you decide which exercise is best for you.
Primary Muscle Groups Targeted
The bench press primarily targets the chest muscles, including the pectoralis major and minor. It also works the triceps and anterior deltoids (front shoulders). The overhead press, on the other hand, primarily targets the shoulders, including the anterior, lateral, and posterior deltoids. It also works the triceps and upper back muscles.
Range of Motion
The bench press has a shorter range of motion than the overhead press. This is because the barbell is only lowered to the chest and then pressed back up. The overhead press has a longer range of motion because the barbell is lifted from the shoulders to overhead.
Strength vs. Power
The bench press is a better exercise for building strength than the overhead press. This is because the bench press allows you to lift more weight due to the shorter range of motion. The overhead press is a better exercise for building power than the bench press. This is because the overhead press requires you to accelerate the barbell through a longer range of motion.
Safety
The bench press is generally considered to be a safer exercise than the overhead press. This is because the bench press is performed on a flat surface, which reduces the risk of injury. The overhead press is performed standing up, which increases the risk of injury if the barbell is dropped.
Which Exercise is Right for You?
The best exercise for you depends on your individual goals and fitness level. If you are looking to build strength, the bench press is a good choice. If you are looking to build power, the overhead press is a good choice. If you are new to weightlifting, the bench press is a safer exercise to start with.
Bench Press Technique
1. Lie on a flat bench with your feet flat on the floor and your back straight.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Press the barbell back up to the starting position.
Overhead Press Technique
1. Stand with your feet shoulder-width apart and your back straight.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Raise the barbell to your shoulders, keeping your elbows high.
4. Press the barbell overhead, keeping your elbows locked.
5. Lower the barbell back to your shoulders.
Recommendations: The Ultimate Guide to Bench Press vs Overhead Press
The bench press and overhead press are two of the most effective upper body exercises you can do. Both exercises have their own unique benefits and drawbacks, so it is important to choose the exercise that is right for you. If you are looking to build strength, the bench press is a good choice. If you are looking to build power, the overhead press is a good choice. If you are new to weightlifting, the bench press is a safer exercise to start with. No matter which exercise you choose, be sure to follow proper form to avoid injury.
Common Questions and Answers
Q: Which exercise is better for building muscle?
A: Both the bench press and overhead press are effective for building muscle. However, the bench press is generally considered to be a better exercise for building strength, while the overhead press is a better exercise for building power.
Q: Which exercise is safer?
A: The bench press is generally considered to be a safer exercise than the overhead press. This is because the bench press is performed on a flat surface, which reduces the risk of injury. The overhead press is performed standing up, which increases the risk of injury if the barbell is dropped.
Q: Which exercise should I do first in my workout?
A: If you are doing both the bench press and overhead press in the same workout, it is best to do the bench press first. This is because the bench press is a more compound exercise than the overhead press, which means it works more muscle groups. By doing the bench press first, you will be able to lift more weight on the overhead press.
