Possessing a defined and buff pair of chest muscles is always the most attractive point of a man. If you want to catch a girl’s attention, nothing is as easy as showing your strong and attractive muscles to her. That’s the reason why bench press is the most popular weightlifting practice at any Gym class.
However, bench press is not always the best choice for athletes who have health problems with their chests, shoulders, or arms. In this case, practicing with a Chest Press machine is a better choice. Let’s talk more about Bench Press and Chest Press, compare to see which one is better.
What is it?
Bench Press is a bodybuilding and weightlifting exercise in which a lifter lies on a bench with your feet on the floor and raises a weight with both arms.Bench Press is a full body and compound practice which should be done at the beginning of the exercise. It requires the combination of the chest, shoulders, delta, biceps, coracobrachialis, and anconeus.
How to do Bench Press correctly?
In order to gain the best benefits that Bench Press brings to you, you need to learn how to perform Bench Press in a correct way and method.The first and foremost step to do is to set the safety pins at the proper height, so even if you fail to lift the weight the bar will catch the weight. Then, follow the below steps:
- Step 1: Setup the bar. Lie on the flat bar with your feet on the ground, and your body in a natural and relaxed position. Lift your chest and squeeze your shoulder-blades.
- Step 2: Grab the bar. Put your arms straight out, bend your elbows, raise your hands up to touch the bar.
- Step 3: Unrack. Take a deep breath and lift the bar off the rack, move the bar over your shoulders, and lock the elbows.
- Step 4: Lower the bar. Start to position the bar directly to the middle of your chest while tucking your elbows 75°. Your forearms should be kept vertically and hold your breath at the bottom.
- Step 5: Press. Finally, press the bar from the mid-chest to above your shoulders. Your butt is still on the bench. Lock your elbows and breath.
What is it?
Chest Press, or ‘Chest Press machine’, or ‘seated Chest Press’ is one of the ‘hottest’ machines at any Gym. A chest press machine is recommended to athletes who have problems with shoulders or arms in order to make sure they practice in the safest and most effective way.
How to use a Chest Press machine?
- Step 1: Put your back against the backrest of the machine.
- Step 2: Your feet is on the ground, grab the handles.
- Step 3: Press the handles forward. Do it till your arms are straight. Pause for a while, then bend your elbows and slowly return to the starting point.
- Step 4: Perform according to the guideline.
Bench Press vs Chest Press. Which one is better?
Even though both Bench Press and Chest Press are similar exercises which aim to improve muscles, Chest Press is more effective for individuals.
If you carefully observe, you can see that Bench Press is performed by lying down on the bench while Chest Press is performed by sitting down. Moreover, Chest Press requires less strength than Bench Press, so Chest Press is not only suitable for men but also for women as well. Also, it is the most viable solution for people who have problems with pressure, shoulders, and arms.
With the design of the Chest Press machine, athletes can avoid sudden incidents. As the bar is directly held over the chest and neck area, if the athletes fail to lift the weight, the barbell may be dropped on their necks. On the other hand, the Chest Press does not require to lift any weight over the body. If Bench Press needs a spotter to protect the athletes, a Chest Press machine does not need any spotter.
Bench Press requires much time investment from the athletes. In order to successfully practice with a Bench Press, you need to spend time on learning the technique and proper form. Moreover, it’s time-consuming when you have to add weights to the bar. If you don’t know how to add weights correctly, it can cause your shoulder injured.
Though practicing Bench Press helps you to gain strength and pursue muscles fast, it requires your much time investment and power. While practicing with a Chest Press can take a long time period to get the good result. Both Chest Press and Bench Press has their own good points and bad points, people choose one depending on their available time and health situation.
What about you? Have you had a decision for yourself? Do you think whether Chest Press or Bench Press is better? Do like and share the article if you found it was informative and useful?.