Why Bench Press is the Best Single-Handed Exercise for the Bench Press

Bench Press isn’t just for the weak.

Its a powerful single-leg exercise that allows you to bench press over 35kg.

Weighing in at around 5kg, this single-legged exercise can help build strength and power. 

The main difference between the bench press and other single-body exercises is that the former requires two hands to work, while the latter only requires one. 

So, instead of sitting at a table, you can perform the bench with your arms locked. 

“The main goal of the bench is to work the hamstrings, glutes and core, and it is also important to get strong in the latissimus dorsi,” says Kelli Dusak, owner of the training studio, Bodybuilder. 

It can also be used to strengthen your calves, hamstrings and quadriceps. 

According to Dusack, a bench press has a lower metabolic cost than the squat, but is easier to master. 

As well as being used for strengthening the upper body, the bench also has benefits for the chest, shoulder and abs. 

A study in the British Journal of Sports Medicine showed that a single bench press performed three times per week for 20 weeks helped reduce the risk of developing high blood pressure, but also reduced the risk for developing cardiovascular disease. 

To achieve this, a number of exercise methods were explored, including squats, deadlifts, bench presses and push-ups. 

But, to get the most out of the exercises, you need to train them in the right order. 

When performing a bench, do it from a seated position with the bar parallel to the ground.

You’ll want to use your legs as far apart as possible, as your torso will be resting on the bar. 

You can also do this from the floor, if you wish, by pulling your knees together, as you would if you were performing a push-up. 

Before you begin, start by getting into a full range of motion.

Stand at the edge of the box with your hands on the ground, with the arms fully extended.

Then, using a light resistance, slowly lower the barbell down to the floor and perform 10 repetitions, as if you are performing a pull-up on the floor. 

Once you have reached your starting point, you’ll want your hands behind your back and you’ll be performing each rep with your palms facing down. 

Finally, repeat the process, making sure that you are using your hands for each rep. 

Don’t forget to also perform one repetition in the squat position with your shoulders back, which is the most commonly used exercise. 

Now that you’ve mastered the bench, perform two or three sets of six reps on the same exercise to make sure you can complete the entire set of 10 repetits. 

 This will help build muscle mass, strength and stability, which will help you achieve your goal of becoming a stronger athlete. 

While it may seem hard, don’t panic.

You will see improvements in your performance, with an average reduction of more than three kilos in the bench. 

What you need from a bodybuilder with a bench: A solid foundation of strength in your hamstrings  Strong core  Weak knees and hips  Wide shoulders and elbows  A good base of technique to use for each exercise  What not to do with the bench: Don’t use heavy weights to bench, because this will lead to poor technique, and the result can be injury. 

In order to maximise your bench, you should perform these exercises in a controlled manner. 

Be patient, keep your legs straight and do not attempt any hard movements. 

Take care of your joints, as the more you exercise your joints in a certain way, the less you’ll develop pain. 

Keep in mind that you can increase your bench pressing strength by doing a variety of exercises that are easier on the joints, such as sit-ups and deadlives. 

This is one of the best ways to increase your squatting and squatting strength. 

Do you have a question about the bench? 

Send it to our questions and answers section.