What To Know
- In equipped bench pressing, lifters use specialized gear, such as a bench press shirt, knee wraps, and a belt, to enhance their performance.
- The use of a bench press shirt can enforce a more consistent and efficient bar path, improving overall technique and reducing the chances of imbalances.
- Raw bench pressing is a relatively simple and accessible exercise that can be performed in most gyms without the need for specialized equipment.
The age-old debate of equipped bench press vs raw bench press has been a topic of contention among weightlifters for decades. Both styles offer unique advantages and disadvantages, making the choice between them a matter of personal preference and goals. This comprehensive guide will delve into the intricacies of equipped vs raw bench pressing, providing you with the knowledge to make an informed decision.
Defining Equipped and Raw Bench Press
Equipped Bench Press:
In equipped bench pressing, lifters use specialized gear, such as a bench press shirt, knee wraps, and a belt, to enhance their performance. These accessories provide external support and stability, allowing lifters to lift heavier weights.
Raw Bench Press:
Raw bench pressing, on the other hand, involves lifting without any external support. Lifters rely solely on their own strength and technique to complete the movement. This style emphasizes strict form and a strong foundation.
Advantages of Equipped Bench Press
Enhanced Lifting Capacity:
The primary advantage of equipped bench pressing is the increased weightlifting capacity it enables. The support provided by the gear allows lifters to overcome plateaus and push their limits.
Reduced Risk of Injury:
The external support provided by the equipment can help stabilize the joints and reduce the risk of injuries, especially in the shoulders and elbows.
Improved Technique:
The use of a bench press shirt can enforce a more consistent and efficient bar path, improving overall technique and reducing the chances of imbalances.
Disadvantages of Equipped Bench Press
Cost and Availability:
Equipped bench pressing requires specialized gear, which can be expensive and not always readily available.
Skill and Technique:
Mastering the use of the equipment requires significant skill and technique. Incorrect usage can lead to discomfort or even injury.
Potential for Reliance:
Over-reliance on the equipment can hinder the development of raw strength and limit progress in the long run.
Advantages of Raw Bench Press
Natural Strength Development:
Raw bench pressing forces lifters to rely solely on their own strength, promoting the development of natural muscle mass and power.
Improved Functional Strength:
Raw bench pressing translates well to functional movements and everyday activities, as it requires the use of multiple muscle groups and stabilizers.
Simplicity and Accessibility:
Raw bench pressing is a relatively simple and accessible exercise that can be performed in most gyms without the need for specialized equipment.
Disadvantages of Raw Bench Press
Lower Weightlifting Capacity:
Without the assistance of external support, raw bench pressers typically lift less weight compared to their equipped counterparts.
Increased Risk of Injury:
The lack of external support can put more stress on the joints, potentially increasing the risk of injuries if proper form is not maintained.
Plateaus:
Natural strength development can plateau over time, making it more challenging to continue progressing in raw bench pressing.
Choosing Between Equipped and Raw Bench Press
The choice between equipped and raw bench press ultimately depends on individual goals and preferences.
Equipped Bench Press: If your primary objective is to lift the heaviest weights possible and push your limits, equipped bench pressing may be the better option.
Raw Bench Press: If you prioritize natural strength development, functional movement, and simplicity, raw bench pressing is the more suitable choice.
Safety Considerations
Regardless of the style you choose, it is crucial to prioritize safety. Always warm up thoroughly, use proper form, and listen to your body. If you experience any pain or discomfort, discontinue the exercise and consult a medical professional.
Training Considerations
Equipped Bench Press:
- Focus on developing proper technique to maximize the benefits of the equipment.
- Gradually increase the weight to avoid overexertion and injury.
- Prioritize compound exercises that engage multiple muscle groups.
Raw Bench Press:
- Emphasize strict form and a strong foundation.
- Incorporate isolation exercises to target specific muscle groups.
- Gradually increase the weight and sets to build muscle mass and strength.
Wrap-Up: Embracing the Journey
Whether you choose equipped or raw bench press, the journey of self-improvement and strength development is a rewarding one. Embrace the challenges, listen to your body, and enjoy the process of becoming a stronger, healthier version of yourself.
Popular Questions
Q: Is equipped bench press cheating?
A: No, equipped bench pressing is not cheating. It is a legitimate style of weightlifting that requires skill and technique.
Q: Can I transition from equipped to raw bench press?
A: Yes, you can transition from equipped to raw bench press. However, it is important to gradually reduce the reliance on the equipment and focus on developing natural strength and technique.
Q: Is equipped bench press more dangerous than raw bench press?
A: Not necessarily. Both styles can be performed safely with proper form and technique. However, it is important to be aware of the potential risks and benefits of each style.
