Building Complete Pressing Strength: Why Athletes Need the Bench Press

What if I told you the bench press could improve movements like your overhead press and handstand push-ups, all while building stronger, healthier shoulders? For many, the bench press is seen as a purely chest-focused lift, but it has some serious crossover benefits for overhead strength, joint stability, and muscular endurance.

Whether you're looking to improve your Olympic lifts, CrossFit skills, or just push more weight overhead, understanding the unique benefits of the bench press might be the game-changer your program’s missing.

1. Shoulder and Tricep Strength: Bench pressing hits the shoulders and triceps hard, and these muscles are key players in overhead pressing. Stronger triceps and delts mean better stability and power when pushing weight overhead.

2. Lockout Strength: Building tricep strength through bench pressing improves the lockout phase of the overhead press. This added power at the end range of motion is crucial for heavier lifts.

3. Core and Stabilization Benefits: Bench pressing strengthens the stabilizing muscles around the shoulder girdle, which adds to overhead control and reduces the risk of injury when stabilizing weights overhead.

4. Decreases Overuse Issues: Constantly hammering vertical pressing patterns, like the overhead press, can lead to overuse injuries. By adding the bench press, you introduce a horizontal pressing pattern that balances workload and reduces stress on overworked muscles and joints.

5. Complete Muscle Development: Focusing only on vertical pressing limits the development of the chest, front delts, and stabilizers. Incorporating horizontal pressing movements like the bench press promotes balanced muscle growth, joint health, and overall tissue resilience—key for stronger, more symmetrical athletes.

6. Direct Transferability to Other Movements: While we’ve focused on its impact on vertical pressing, the bench press also transfers directly to many horizontal movements. This includes push-ups, dumbbell bench press variations, burpees, devil presses, and dips. A stronger bench doesn’t just boost raw strength but also enhances muscular endurance for these exercises.

When programmed effectively, the bench press is a powerhouse accessory to elevate both vertical and horizontal pressing strength while contributing to overall athletic development. Of course, just like only working vertical patterns like the overhead press can lead to incomplete strength gains and muscle development, relying solely on (or overworking) the bench press can come with its own unique set of issues.

It’s all about balance.

Incorporating both horizontal and vertical pressing movements is key to creating well-rounded strength, healthier joints, and resilient, injury-resistant muscles. Whether you're pushing for a stronger handstand push-up, a powerful overhead press, or just a balanced upper body, the bench press has an important place in your program.

If you're looking for a program that puts it all together for you, look no further than Power, Volume 2. Check out the details below to see how Power, Volume 2 can elevate your training!