The Number One Exercise to Increase Your Upper Body Strength
Are you looking to increase your upper body strength? There are tons of exercises out there that can help improve your strength. But there is one that is above the rest. That is, the bench press. This is the number one exercise to increase your upper body strength. You can spend hours in the gym doing countless reps of push-ups, pull-ups, shoulder presses, and bicep curls, but none of these single exercises will have as much of a positive effect on your upper body strength than the bench press. Let’s dive in to see why the bench press is the best exercise for building strength!
Bench Press for Gains
The bench press is the number one exercise to increase your upper body strength because it gives you the most bang for your buck. It allows you to recruit more muscle fibers than any other upper body exercise out there. When it comes to building strength, you want to stick to exercises that use major muscle groups when exerting sub-maximal and maximal effort to get the gains you are looking for.
The bench press is a compound exercise, meaning it utilizes multiple joints and muscle groups to help you develop functional strength by following your body’s natural movement patterns. Compound movements are among the best exercises to gain total upper body strength because they help you develop the greatest amount of muscle tissue possible. Compound lifts create the greatest change in body composition in the shortest time and also have the added benefit of helping develop the body proportionately.
Heavy Weight Champ
Gaining upper body strength requires exercises that stimulate muscular growth by imposing enough stress on your muscles. The bench press is the number one exercise to increase your upper body strength because it allows you to contract your muscles against heavier loads, which exhaust your muscles with fewer repetitions. The bench press maximizes damage to contractile proteins in your muscles. Your muscles adapt by repairing the damage and synthesizing more proteins, which effectively increases the contractile strength of your muscles.
Is the Bench Press Right for You?
If you’re looking to increase your upper body strength while improving muscle definition and posture, the bench press is the way to go. However, if you have shoulder issues or any other pain in your back, elbows, or wrist, you may want to stick to exercises that work on stability and control to help strengthen that area or prevent further injury. A great alternative to the bench press is the dumbbell bench press or push-up. These upper body exercises have great benefits but do not put as much stress on your joints. Remember to train mobility and stability, then endurance, then build strength. Failure to follow this progression will result in injury. Also, be sure to incorporate these warm-up exercises before doing any upper body strength routine.