Bench Press is one of the most beneficial exercises for women. It strengthens the chest, shoulders, and triceps, enhancing upper body tone.
It can Promote bone health and muscle density. Boosts metabolism, aiding in weight management. Besides, bench press improves posture and daily functional activities.
Let’s check on the benefits of bench press for women in detail, along with tips for doing it properly so that you can enjoy all the help of this exercise.
Why Bench Press Is Necessary for Women: 4 Benefits
The bench press can make a person stronger and contribute to leading a healthier life. Apart from that, there are additional benefits, particularly for women, such as:
Increasing Upper Body Strength
The bench press is an effective combined exercise for the chest, shoulders, and triceps. It can lead to well-defined, lean muscles without excessive bulk. This enhanced upper body strength translates into improved daily activities and functional capabilities.
The Relation Between Breast Size and the Bench Press
While exercise doesn’t significantly increase breast size, a well-developed chest can provide better support and lift to the breasts.
Strengthening the pectoral muscles beneath the breast tissue can help your breasts appear firmer and more toned.
Shoulder Enhancement
Bench pressing engages not only the chest but also the shoulders. Specifically, it works the anterior deltoids, which contribute to the rounded appearance of the shoulders. You should also try doing bench press work side delts for better results.
Promoting Bone Health
Engaging in weight-bearing exercises like the bench press can also contribute to your bone health. It places stress on the bones, stimulating the production of bone-building cells and increasing bone density. For women, this is especially important, as they are more susceptible to conditions like osteoporosis.
The Bench Pressing Methods for Best Physique
Bench pressing can help you build your physique and make it more muscular. To sculpt your ideal body using the bench press, consider these methods:
Focus on Proper Form
Maintaining proper form is paramount for maximizing gains and preventing injuries. Ensure a medium grip width, vertical forearms, and a tight grip on the bar. This foundation sets the stage for practical bench pressing.
Perfect Your Grip
Hold the bar a little more than shoulder width apart, with your hands aligned squarely above the elbows. This optimized grip maximizes your force generation, translating to stronger lifts.
Create Full-Body Tension
Generate stability by creating tension throughout your entire body, from head to toe. This stability enhances power output, enabling you to extract the most from each repetition.
Target the Right Muscles
Recognize that the bench press engages multiple muscle groups, including the chest, triceps, shoulders, back, and glutes. Maintain a medium grip width and focus on keeping your elbows at approximately a 45-degree angle from your sides.
Balance the Workout Recovery
Achieving your best physique doesn’t just happen in the gym. Adequate rest and recovery are essential. Ensure you get enough sleep and incorporate rest days into your routine. Recovery allows your muscles to repair and grow, contributing to your overall progress.
What Is A Good Weight For A Girl To Bench Press?
A good weight for a girl to bench press varies depending on her fitness level. Female beginners aiming for a 1-rep max (1RM) should target around 38 lb, while the average female lifter achieves about 111 lb as an intermediate strength level.
Important Tips for Women to Do Bench Press
You should follow some essential tools to ensure a safe and effective workout. Here are important tips for women when performing the bench press:
| Begin with light weights and focus | Start with manageable weights to ensure proper form and technique. Gradually increase weight as you gain confidence. |
| Keep elbows close and wrists straight | Maintain a safe bench press posture by keeping your elbows close to your body and wrists in a neutral, straight position. |
| Engage your core and squeeze glutes | Ensure stability during the lift by engaging your core muscles and squeezing your glutes. This helps prevent back arching. |
| Breathe properly | Inhale as you lower the bar and exhale as you push it back up. Proper breathing enhances performance and prevents fatigue. |
| Allow adequate rest | Give your muscles sufficient time to recover between sets to maintain optimal strength and avoid overexertion. |
| Seek guidance from professionals | Consult a personal trainer or fitness expert if you’re unsure about the exercise or if you have any injuries or conditions. |
| Use a max bench calculator | Consider using a max bench calculator to monitor your progress and set realistic fitness goals. It’s a valuable tool for goal-setting. |
Alternatives of Bench Press
Are you not comfortable doing bench presses? Explore alternatives to the bench press for effective upper-body workouts.
Dumbbell Press
Allows for more natural movement and flexibility, accommodating a wider range of body types and fitness levels.
Push-Ups
A bodyweight exercise targeting the chest, shoulders, and triceps, adaptable to various fitness levels.
Cable Chest Press
Utilizes cable machines with handles for consistent resistance throughout the movement.
Incline Press
Focuses on the upper chest by adjusting the bench angle.
Smith Machine Press
Provides controlled movement and stability, suitable for beginners.
Chest Flyes
Isolates the pectoral muscles using dumbbells or machines.
Resistance Band Chest Press
Adjustable resistance for home or gym workouts.
Machine Chest Press
Guided and controlled movements to minimize form issues.
Pilates Push-Ups
Challenges core stability on a stability ball.
Conclusion
Bench pressing for women offers numerous benefits, including potential breast support.
By following proper techniques and recovery strategies, you can maximize these advantages.
Remember that reaching your fitness objectives is a journey that requires both effort and consistency.
