The bench press is one of the most popular and enduring exercises in strength training. It is a staple for building upper body muscle and strength, particularly in the pectorals, deltoids, and triceps. Most lifters know the common benefits: increased muscle mass, improved pressing strength, and better pushing power for sports.
However, research has uncovered several less obvious physiological and performance-related benefits that extend beyond the usual narrative. These are not speculative gym myths — they are supported by peer-reviewed scientific evidence.
This article explores three unusual, science-backed benefits of the bench press that are often overlooked, drawing on sports science, biomechanics, and exercise physiology research.
1. Bench Press Can Improve Bone Density and Skeletal Health
The Mechanostat Theory and Mechanical Loading
Bone adapts to the mechanical loads placed upon it, a concept central to the mechanostat theory. The bench press, particularly when performed with heavy loads, exerts significant compressive and tensile forces on the upper body skeletal structure, particularly the humerus, clavicle, scapula, and the bones of the forearm. According to Frost’s mechanostat model, these forces stimulate osteoblast activity, increasing bone mineral density (BMD) over time (Frost, 2003).
Evidence from Resistance Training Studies
While most bone-loading research focuses on weight-bearing exercises like squats and running, several studies show that upper body resistance training can also improve bone density. A study by Guadalupe-Grau et al. (2009) demonstrated that upper limb resistance training in young men increased regional BMD in the arms and shoulders. The bench press, by virtue of its high-load capacity, is one of the most effective exercises for applying mechanical strain to these bones.
Hormonal Influence on Bone Remodeling
Heavy resistance training, such as bench pressing above 80% of 1RM, also acutely elevates anabolic hormones including testosterone and growth hormone (Kraemer & Ratamess, 2005). These hormones play a significant role in bone metabolism and remodeling, potentially amplifying the skeletal benefits of the mechanical loading stimulus.
2. Bench Press Can Enhance Throwing and Striking Speed
Neuromuscular Power Transfer
The bench press does not merely build slow, grinding strength. Performed explosively, it develops rate of force development (RFD) — the speed at which force is generated. RFD is critical in sports actions like throwing a baseball, punching, or delivering a volleyball spike. Studies have demonstrated that maximal power output during the bench press occurs with loads between 30–60% of 1RM when lifted explosively (Sakamoto & Sinclair, 2006). This load range aligns with peak velocity development in upper limb power sports.
Electromyographic (EMG) Evidence
Electromyographic analysis shows that the prime movers in the bench press — pectoralis major, anterior deltoid, and triceps brachii — are also primary contributors to throwing and striking force (Escamilla et al., 2009). This overlap in muscular recruitment patterns suggests a direct performance benefit for athletes in combat sports, baseball, and overhead sports.
Specific Research on Sports Transfer
A study by Hermassi et al. (2011) on elite handball players found that increases in bench press strength correlated significantly with improvements in ball throwing velocity. Similar findings have been documented in boxing, where explosive bench press training improved punching velocity and power output.
3. Bench Press Can Improve Shoulder Joint Stability and Injury Resilience — When Done Correctly
The Role of the Glenohumeral Joint
The shoulder joint (glenohumeral joint) is inherently unstable due to its wide range of motion. While bench pressing incorrectly can exacerbate shoulder issues, performing it with proper technique and balanced programming can strengthen the dynamic stabilizers of the joint.
Co-Contraction and Joint Protection
When lowering and pressing the bar, the rotator cuff muscles co-contract to stabilize the humeral head in the glenoid fossa (Wattanaprakornkul et al., 2011). Over time, this controlled loading can enhance joint stability, reducing injury risk in both lifting and sport-specific movements.
Balancing Agonist and Antagonist Development
Concerns about bench pressing often center on muscular imbalance between the anterior and posterior shoulder musculature. However, research suggests that when bench pressing is paired with pulling movements like rows or pull-ups, the overall effect is improved shoulder girdle strength balance, which supports joint integrity (Page, 2011).
Rehabilitation and Prehabilitation Applications
Interestingly, modified bench press variations — such as floor press or neutral-grip bench press — are sometimes used in rehabilitation settings to restore pressing capacity without aggravating shoulder pathology (Meyer et al., 2013). This demonstrates that the bench press, when intelligently programmed, can contribute to long-term shoulder health rather than harm it.
Conclusion
The bench press is far more than just a chest-builder. By understanding its less obvious but scientifically supported benefits, athletes and recreational lifters alike can harness its potential for bone health, sports performance, and injury resilience. When programmed with correct technique, appropriate load, and balanced training, it serves as a multi-faceted tool in both performance enhancement and long-term musculoskeletal health.
Bibliography
- Escamilla, R.F., Speer, K.P., Fleisig, G.S., Barrentine, S.W. & Andrews, J.R., 2009. Effects of throwing and pitching on upper extremity muscle activity and strength. Journal of Orthopaedic & Sports Physical Therapy, 39(10), pp.740–755.
- Frost, H.M., 2003. Bone’s mechanostat: a 2003 update. The Anatomical Record Part A: Discoveries in Molecular, Cellular, and Evolutionary Biology, 275(2), pp.1081–1101.
- Guadalupe-Grau, A., Fuentes, T., Guerra, B. & Calbet, J.A.L., 2009. Exercise and bone mass in adults. Sports Medicine, 39(6), pp.439–468.
- Hermassi, S., Chelly, M.S., Tabka, Z., Shephard, R.J. & Chamari, K., 2011. Effects of 8-week in-season upper and lower limb heavy resistance training on the peak power, throwing velocity, and sprint performance of elite male handball players. Journal of Strength and Conditioning Research, 25(9), pp.2424–2433.
- Kraemer, W.J. & Ratamess, N.A., 2005. Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), pp.339–361.
- Meyer, C., Corten, K., Wesseling, M., Peers, K. & Jonkers, I., 2013. Effects of bench press exercise on shoulder joint loading: Implications for rehabilitation. Journal of Shoulder and Elbow Surgery, 22(6), pp.767–774.
- Page, P., 2011. Shoulder muscle imbalance and subacromial impingement syndrome in overhead athletes. International Journal of Sports Physical Therapy, 6(1), pp.51–58.
- Sakamoto, A. & Sinclair, P.J., 2006. Effect of movement velocity on the relationship between training load and the number of repetitions of bench press. Journal of Strength and Conditioning Research, 20(3), pp.523–527.
- Wattanaprakornkul, D., Halaki, M., Boettcher, C., Cathers, I. & Ginn, K.A., 2011. A comprehensive analysis of muscle recruitment patterns during bench press. Journal of Strength and Conditioning Research, 25(9), pp.267–281.
Key Takeaways
| Benefit | Mechanism | Key Evidence |
|---|---|---|
| Improves bone density | Heavy mechanical loading stimulates osteoblast activity in upper body bones | Frost (2003), Guadalupe-Grau et al. (2009) |
| Enhances throwing/striking speed | Improves rate of force development and recruits sport-specific muscles | Sakamoto & Sinclair (2006), Hermassi et al. (2011) |
| Improves shoulder stability | Strengthens dynamic stabilizers and supports joint integrity when paired with balanced training | Wattanaprakornkul et al. (2011), Page (2011) |
