What To Know
- The bench press is a staple exercise for anyone looking to build upper body strength and muscle.
- Without the support of equipment, lifters may not be able to lift as much weight in raw bench press.
- This can be done by adding weight to the bar, increasing the number of sets and reps, or using advanced training techniques like drop sets or rest-pause sets.
The bench press is a staple exercise for anyone looking to build upper body strength and muscle. But when it comes to competing, there are two main styles: equipped and raw. Equipped bench press vs raw – which one is right for you? This blog post will delve into the differences between these two styles, exploring their pros and cons, equipment, and training strategies.
Understanding Equipped Bench Press
Equipped bench press, as the name suggests, involves the use of specialized equipment to enhance performance. This equipment includes:
- Bench Shirts: These tight-fitting shirts provide support and leverage, allowing lifters to press heavier weights.
- Wrist Wraps: Wrist wraps offer support and stability to the wrists, preventing injuries during heavy lifts.
- Knee Wraps: Knee wraps are used to enhance leg drive and stability, helping to maximize force transfer during the lift.
Unveiling Raw Bench Press
Raw bench press, on the other hand, is performed without any additional equipment beyond the basic barbell and weight plates. This means lifters rely solely on their raw strength and technique to move the weight.
The Pros and Cons of Equipped Bench Press
Advantages:
- Increased Lifting Capacity: Equipped bench press allows lifters to press significantly heavier weights due to the support and leverage provided by the equipment. This can lead to faster strength gains and a sense of accomplishment.
- Enhanced Safety: The support provided by equipment can help to reduce the risk of injuries, especially when lifting heavy weights.
- Focus on Technique: Because of the equipment, lifters can focus more on their technique and form, leading to improved efficiency and overall performance.
Disadvantages:
- Higher Cost: The specialized equipment used in equipped bench press can be expensive, making it less accessible to some lifters.
- Limited Transferability: The strength gains achieved in equipped bench press may not translate directly to other exercises or real-life activities.
- Potential for Injury: While the equipment provides support, improper use or excessive reliance on it can increase the risk of injury.
The Pros and Cons of Raw Bench Press
Advantages:
- Greater Functional Strength: Raw bench press develops more functional strength, as it forces the body to work harder without external assistance. This strength can be applied to other exercises and daily activities.
- Lower Cost: Raw bench press requires no specialized equipment, making it a more affordable option.
- Greater Versatility: The skills and strength developed through raw bench press can be transferred to other exercises and activities more easily.
Disadvantages:
- Lower Lifting Capacity: Without the support of equipment, lifters may not be able to lift as much weight in raw bench press.
- Increased Risk of Injury: The lack of support in raw bench press can increase the risk of injuries, especially when lifting heavy weights.
- More Difficult to Master: Raw bench press requires a higher level of technique and strength to perform correctly.
Choosing the Right Style for You
The choice between equipped and raw bench press depends on your individual goals, preferences, and physical limitations.
- For those seeking to lift the heaviest possible weight: Equipped bench press is the better option.
- For those prioritizing functional strength and versatility: Raw bench press is the better choice.
- For those on a budget: Raw bench press is the more affordable option.
- For those with injuries or limitations: Raw bench press may be a safer option.
Training Strategies for Equipped and Raw Bench Press
Equipped Bench Press Training:
- Focus on Technique: Proper form is crucial in equipped bench press. Work with a qualified coach to master the technique and maximize the benefits of the equipment.
- Progressive Overload: Gradually increase the weight lifted over time. This can be done by adding weight to the bar, increasing the number of sets and reps, or using advanced training techniques like drop sets or rest-pause sets.
- Specific Equipment Training: Incorporate exercises that specifically target the muscles used in the equipped bench press. This can include exercises like bench press variations, dips, and push-ups.
Raw Bench Press Training:
- Focus on Strength and Technique: Develop a strong foundation of strength and technique before attempting heavy lifts.
- Increase Strength Gradually: Gradually increase the weight lifted over time, focusing on proper form and minimizing the risk of injury.
- Develop a Strong Core: A strong core is essential for stability and power in raw bench press. Incorporate core exercises like planks, crunches, and Russian twists into your training routine.
The Future of Equipped and Raw Bench Press
The popularity of both equipped and raw bench press continues to grow. Each style has its own unique challenges and rewards, attracting different types of lifters. As the sport continues to evolve, we can expect to see new innovations in equipment, training methods, and competition formats.
Beyond the Barbell: A New Perspective
While equipped and raw bench press are popular choices, it’s essential to remember that there are other ways to train your chest and upper body. Exercises like push-ups, dips, and chest flyes can be just as effective for building muscle and strength, and they can be performed without any specialized equipment.
Frequently Discussed Topics
Q: Can I switch between equipped and raw bench press?
A: While it’s possible to switch between the two styles, it’s important to be aware of the differences in technique and strength requirements. It may take some time to adjust to a new style, and it’s essential to prioritize safety and proper form.
Q: Is equipped bench press cheating?
A: Equipped bench press is a distinct style of lifting with its own rules and regulations. It’s not about cheating, but rather using equipment to enhance performance.
Q: What are some good resources for learning more about equipped and raw bench press?
A: There are many online resources and communities dedicated to both styles of bench press. You can find information on training programs, technique tips, and competition rules on websites like PowerliftingWatch, Strongman Archives, and various powerlifting forums.
Q: What are some tips for beginners?
A: Start with a weight you can safely lift with proper form. Focus on technique and gradually increase the weight as you get stronger. Work with a qualified coach or trainer to learn the proper techniques and avoid injuries.
Q: Is equipped or raw bench press better for overall fitness?
A: Both styles can contribute to overall fitness, but raw bench press may be more beneficial for developing functional strength and muscular endurance. Ultimately, the best choice depends on your individual goals and preferences.
