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5 reasons why you just can’t afford to ignore bench presses in the gym

Updated on:11 February 2020, 18:40pm IST
A push-up bra is not the only solution to well-shaped and firm breasts. Doing bench presses can give your boobs a lift holistically, along with giving you these benefits.
Nikita Bhardwaj
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Bench presses FTW ladies. Image courtesy: Shutterstock

Here’s a fun fact for you: almost 50% of women are unhappy with their breast size. Before you go about blaming us for that statistic, let us tell you that this a finding of a global survey conducted in the journal Body Image. And if you too are unhappy about the size of your boobs, then it’s time to do something about it.

No we aren’t suggesting that you pad up. Rather, we are suggesting a more holistic way i.e. exercising. This time we’ve got for you all the benefits of the humble bench press. 

But isn’t it a man’s thing? Well, says who? You can totally do them as doing bench presses also help in improving flexibility and body strength. 

In fact, a recent study published in Journal of Human Kinetics suggests that bench presses focuses on anterior and posterior deltoid, biceps, triceps, and latissimus dorsi (FYI, it’s the largest back muscle which helps in flexing and extending your upper body). The study also suggests that doing 12 to 15 reps is good enough. 

Also, read: 6 under-rated exercises to help you build muscle at home

Now let’s keep the gyaan session aside and get down to business.

Also, listen:

Here are five ways in which bench press can be a one-stop shop for you:

1. Doing a bench press can increase your upper body strength, period!
Do you dread not being able to pull off those push-ups? If the answer is yes, then that’s because you lack upper body strength. Don’t worry you can restore it by doing bench presses. Basically, bench press along with its variations can help you activate your chest muscles. It also helps in better movement of your joints, says a study published in Journal of Sports Science & Medicine.

Also, read: Here’s how you can lift those saggy breasts using these 5 exercises

2. Bench press for the sake of your triceps
You might be doing bench presses for the sake of your chest, but this exercise can activate your triceps too. Triceps muscles are basically at the back of your arm and it’s really very hard to get rid of that jiggly-wiggly fat hidden back there. Thankfully doing a bench press can help you burn it too.

3. You also get to work your core with a bench press
Yeah, that’s double the benefits. Just lift your legs up and tighten your core while you do bench presses, and that way you can work both the muscles in one go. But ensure that you aren’t lifting very heavy plates on that barbell, as you can hurt yourself.

benefits of bench press
Bench presses can also give you the core of your dream. Image courtesy: Shutterstock.

4. Improve your bone health by doing bench presses
Bone health becomes a major concern after you turn 30. But according to a study published in the Journal of Family and Community Medicine you can improve your bone density by engaging yourself in this upper body regimen.

In fact this study says that if you do bench presses under the guidance of an expert then it might also help you beat the possibility of osteoporosis.

5. A higher calorie burn is also up for grabs
Ladies, it’s time to break up with the notion that lifting weights will make you look masculine. Now, we have been stressing on how lifting more weight can make your burn more calories. And if you’re on board with this funda, especially when it comes to bench press, then please ensure that you lift the right way.

Also keeping a tab on your movement while lifting is essential. If everything is in place then you will lose weight and develop a better gripping technique too.

There you go girls, now you have got the key to unlock your super-sculpted body with bench presses. So, next time bring on your A game when it comes to this exercise.

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.