How does bench press help women

Activate your chest muscles and press the bar straight back to the start. That's one rep. Again, if you like what you see here, Women's Health 's Week Total-Body Transformation has way more helpful tips and tricks to becoming your strongest self yet. Weight Loss. United States. Type keyword s to search. Today's Top Stories. Slay the bench press and achieve that well-rounded body strength and full physique all at once.

Give the bench a go. Your email address will not be published. What are you waiting for?! Hit the bench girl! Table of Contents How to bench press Getting started How to incline bench press What muscles does the bench press work? Benefits of doing the bench press Strength Calories Shape and confidence Final word. Subscribe to our mailing list to get the new updates! A weight bearing exercise is any kind of exercise that forces you to hold up an increased amount of weight or pressure with your bones.

These weight bearing exercises and the bone building benefits that you get from them can be related to doing aerobic exercise for your heart or lifting weights for your muscles. The process of bone building works in much the same way as those other processes we just mentioned.

When you do a weight bearing exercise , the extra weight which your bones hold up, which in this case are the bones in your arms, shoulders, chest, and back, forces the cells in your bones to go to work. These cells are known as osteoblasts and they are what are responsible for creating new bone cells and laying them down both on and within your bones.

The more weight bearing exercises you do, and the heavier loads you hold up, the more your osteoblasts will be spurred on to create new bone mass. The end result of this is that your bones will end up becoming bigger, stronger, and denser too. The obvious benefit here is that your bones can take more punishment without giving in, such as being able to withstand a nasty fall and not have bones break.

These weight bearing exercises are also really useful as you get older. This is because as you age your bones start to degenerate and they start laying down less and less new bone mass, which is something that can result in degenerative bone diseases such as osteoporosis. Well, if you want to avoid these conditions and look bigger in the process, then we would definitely recommend going for some bench presses.

Perhaps one of the very best benefits that you can reap from doing the classic bench press is that it will greatly increase your pushing power.

Just think about it, how often are you going to do a bicep curl with your pound child? The point we are trying to make here is that the bench press is a functional exercise in the sense that the muscles it builds and the motions it trains you for are ones that you use many times in your everyday life. Pushing is a big part of our physical lives.

We push strollers, shopping carts, doors, and sometimes we have to push start a car too. The bench press is one of those exercises that actually trains the muscles which we use in our daily lives. So, say if you can bench pounds, you will be able to push that much in a forward direction.

This is a very useful exercise because it is one of the weight lifting exercises that train the muscles which we use very often. The next bench press benefit that you should definitely take advantage of is the fact that it helps to maintain the health of your cartilage. As you age, the cartilage in between your joints starts to deteriorate and wear down, something that can cause a lack of motion, severe pain, and things like osteoarthritis. Building muscle is hard for the body to do.

This duo has to be carried out for years in order to gain the kind of size you see from female bodybuilders. We say this to allay any concerns you may have that performing a few sets of bench press and push-ups will detract from your figure.

Just like any other muscle, if you want your chest to look fuller and more toned, you need to challenge it with resistance. The most efficient way to do this is by performing resistance-training exercises. Compound exercises such as the bench press, dumbbell press, push up, and dip are excellent options for challenging the pushing muscles of the upper body and developing a perkier chest.

Muscle imbalances are created when you train certain parts of your body arms, legs, core, etc. Over time, these imbalances can lead to bad posture, movement dysfunction, and potential injury, never mind the fact that your physique will look unbalanced. Believe it or not, the best chest exercises are also some of the best exercises to strengthen and tone your shoulders and triceps since all three muscle groups are involved in upper body pushing exercises.

What this means is that not only does the look of your chest improve, but so too does the appearance of your entire upper body, making your physique pop whenever you wear tank tops, dresses, athletic wear or any other type of clothing in general.