Is Bench Pressing Bad For You?
Also Known As: benching
Short answer
Bench pressing is a great way to build upper body strength, gain muscle definition, and burn fat. It also has a host of other benefits, but the dangers of improper form and not using a spotter are just a lift away, so take proper precautions.
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
The bench press works several muscles at once. Although the primary focus is on the pectoralis major chest muscles, it also provides a good work out for the deltoids, triceps, biceps, rhomboids, and serratus anterior, and rotator cuff. By helping build muscle mass, bench pressing can also be a good way to get rid of excess fat. Not only can you gain more muscle, but you gain flexibility and increased bone density, leading to a reduced risk of osteoarthritis. Furthermore, as with other exercises, it helps the body process sugar, limiting the risk of diabetes. There is also a general consensus among professionals that regular bench pressing can lead to reduced "bad" cholesterol and an increased amount of "good" cholesterol, reducing the risk of heart-related diseases. Perhaps one surprising benefit is that people who bench press regularly are also more efficient runners. This has to do with the role of the chest and arms in running, which bench pressing properly conditions to have the optimum form for running.
There are three vital things to remember when bench pressing: have a spotter, use correct form, and don't do more weight than you can handle. Unfortunately, some people break some or all of these basic rules, resulting in serious injuries. The most common injuries from bench pressing are torn pectoral muscles and damaged rotator cuffs. Both of these injuries can be very serious, require surgery, and put you out of the gym for months. Also, lifting too much can cause strain on the shoulder blades, leading to pain and/or inflammation, which can have the added effect of limiting muscle development. Letting the bar bounce off the chest or trying to rack the weights at the end of a rep are two very common - but very dangerous practices that may also lead to injury.
Possible short-term side effects
- may strain scapulae
may cause injury (from the bar)
Possible long-term side effects
- (can) lead to torn pecs
(can) damage rotator cuff
Benefits
- improves muscle definition
-
aids in reducing fat
-
(may) help prevent diabetes
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(may) reduce risk of heart disease
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builds upper body strength
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reduces risk of osteoarthritis
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Written by Jeff Volling
Published on: 12-29-2015
Last updated: 12-10-2016
Thank you for your feedback!
Written by Jeff Volling
Published on: 12-29-2015
Last updated: 12-10-2016
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