If you ranked weight-lifting events, the bench press would be by far the most popular in many groups who lift. For powerlifters, bodybuilders, athletes and young teens getting started with their fitness, the bench press is easy to learn and relatively safe, and it offers the conversation starter between many lifters of, “How much do you bench?”
When bench pressing, it is easy to lose your spot on the bench if you take too long between sets in a crowded gym. If you do bench press at home or when the gym is not crowded, you can try all the combinations below.
Benching for Strength/Rest Combo
When you are focusing on getting strong (in any lift), the goal is to lift heavy, rest 3-5 minutes, and lift heavier in the next set. The only combination you need is rest and keeping the repetitions of each set under 5 reps, especially when strength training. You can try 5×5 workouts with 3-5 minutes rest in between for a solid base of strength training. However, the key to building strength lies in resting between sets.
There is strength training, and there is strength and conditioning training. While you can improve strength with the following strength and conditioning combinations, the priority here is work capacity and stamina rather than true strength:
Pick the Right Day to Bench
In many gyms, Monday might as well be International Bench/Chest Day. Simply by doing your bench press days on Tuesday and Friday, you may avoid gym traffic associated with the most common split routine that starts off the week with the bench press. Make Monday leg day, and save yourself the hassle of waiting around for the bench press to open up in a crowded gym.
Favorite Push/Pull Combinations
The following combinations are common bench press and pulling movements that offer an “active rest” while balancing out the push-pull muscles of the upper body:
Bench and Rows
Use dumbbells, kettlebells or barbells for the rows after a bench press set as a rest, or opt for the heavier machine version. It does not matter how you balance the bench with a row, as you can mix and make a great active rest for the bench press. It is a perfect balancing push-pull combination. Usually, after a bench press, I like to have a heavy dumbbell sitting next to the bench and use the bench as a bent-over row set. This way, you never have to leave the bench in between bench sets.
Bench and Pull-ups
Add a weight vest to pull-ups and make the pull-up your “rest set” between sets of the bench press. This is a tougher push-pull combo, especially if you are going heavy with the bench press sets. You can also go light for this one, using 60% of your bodyweight on the bench press, and do max reps for both bench presses and pull-ups, aiming for 100 reps each in as few sets as possible.
Bench and Rest with Core
Another option is to rest with a core exercise. Whether the abs, lower back, obliques or upper back, you can target the muscles from the hips to the shoulders and build a stronger core between bench press sets.
The bench press stands out as a cornerstone exercise for lifters of all backgrounds, offering not only a reliable measure of strength but also a sense of community within the gym. Whether your goal is pure strength through heavy sets and ample rest or a blend of strength and conditioning for increased stamina, the bench press can be tailored to fit your training needs. By understanding and applying the right combinations of weight, repetitions and rest, you can maximize your results and enjoy the benefits that this classic lift brings to your fitness journey.
For many, the bench press is what gets them into the gym more than anything else. Enjoy the bench press, but diversify your training with a variety of pulling balance exercises, core workouts and cardio routines. See more ideas on training and working on bench press and push-up combinations at the Military.com Fitness Section.
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