Why Strongman Competitors Should Bench Press: Unlocking Upper Body Strength for Overhead Success
One of the more contentious discussions in strength sports, particularly within Strongman circles, revolves around the bench press. Despite its ubiquitous presence in powerlifting, many Strongman competitors have historically dismissed the movement as irrelevant to their discipline. However, this couldn’t be further from the truth. The bench press, when programmed correctly, holds significant value in the arsenal of a well-rounded Strongman athlete.
In this article, I will delve into why the bench press is a critical tool for Strongman success, the variations that best carry over to overhead pressing, and how moving the pecs and upper body musculature through full ranges of motion can improve not just pressing strength but overall athletic performance. By the end, I hope to have convinced even the staunchest critics of its relevance, and if you’re looking to optimise your Strongman programming, my coaching services could help you unlock new levels of strength.
Why Strongman Athletes Should Bench Press
At first glance, the bench press might seem like an outlier in Strongman training. After all, the sport’s primary focus is on overhead pressing, deadlifting, and various event-specific movements. However, dismissing the bench press overlooks several key benefits that can directly improve a Strongman’s performance.
1. The Pectoral Muscles Are Critical for Overhead Pressing
The pecs play a significant role in overhead pressing movements, providing stabilisation, power, and support during lockout. While the deltoids and triceps are often prioritised in overhead work, neglecting the chest muscles can lead to strength imbalances and, ultimately, a plateau in overhead lifts.
The bench press strengthens the pecs through a full range of motion, reinforcing their role in pressing mechanics. This directly improves your ability to generate force from the chest and carry that power into overhead lifts such as the log press or axle press. Additionally, benching teaches the lifter to utilise their lats and upper back to stabilise pressing movements—skills that are transferable to Strongman events.
2. Addressing Weak Links and Preventing Injury
Strongman training places immense stress on the shoulders, particularly during heavy overhead pressing. Without sufficient upper body muscle mass and strength, the rotator cuffs and deltoids can quickly become overworked, leading to injuries that derail progress.
The bench press is a fantastic tool for building the musculature of the upper body, including the pecs, triceps, and anterior delts, which in turn helps protect the shoulders. By including various bench press variations, you can fortify the entire shoulder girdle and create a more resilient athlete.
3. Increasing Overall Upper Body Mass
Mass moves mass. It’s a simple concept that applies across strength sports. Increasing the size of your pecs, delts, and triceps through bench pressing provides a larger foundation from which to generate force. The increased muscle mass also contributes to greater stability during events such as the log press, circus dumbbell, and even carries like the Husafell stone.
Furthermore, bench pressing can help improve your grip and wrist stability by strengthening the forearms and wrists. This is particularly important in events where grip fatigue can become a limiting factor.
Bench Press Variations for Strongman
While the traditional flat bench press is a valuable tool, Strongman athletes will benefit most from incorporating a variety of bench press variations that target specific weaknesses and carry over directly to overhead lifts.
1. Incline Bench Press
The incline bench press is perhaps the most valuable variation for Strongman competitors. It places greater emphasis on the upper chest, deltoids, and triceps—muscles that are heavily involved in overhead pressing.
To maximise carryover to Strongman, use a variety of grips and bar types. For instance, using a Swiss bar or football bar can reduce strain on the shoulders and wrists while allowing for a more natural pressing angle.
Programming Tip:
Use the incline bench press as a Max Effort Upper Body exercise or as a primary assistance movement after overhead pressing.
Incorporate variations such as pause reps or bands to increase time under tension and improve lockout strength.
2. Floor Press
The floor press is an excellent variation for building tricep strength and reinforcing a strong lockout—both essential for overhead pressing.
By removing the leg drive and limiting the range of motion, the floor press forces the lifter to rely solely on their upper body strength. This makes it a great option for building raw pressing power.
Programming Tip:
Use the floor press as a secondary Max Effort movement or a supplemental exercise.
Incorporate board presses or chain work to focus on specific sticking points.
3. Close-Grip Bench Press
The close-grip bench press places a greater emphasis on the triceps, which are crucial for a strong lockout in overhead pressing.
This variation is particularly useful for Strongman athletes who struggle with the final phase of their press. Additionally, it reduces the stress on the shoulders compared to a wider grip.
Programming Tip:
Use the close-grip bench as an assistance movement or as a variation during Dynamic Effort days.
Incorporate tempo work to increase time under tension and improve stability.
4. Spoto Press
Named after Eric Spoto, the Spoto press involves pausing the bar just above the chest before pressing back up. This variation builds control, stability, and strength through the mid-range of the press—a common sticking point for many lifters.
Programming Tip:
Use the Spoto press to build stability and control in the bench press.
Incorporate it as a secondary movement on Max Effort Upper days.
5. Dumbbell Bench Press Variations
Dumbbell bench pressing allows for a greater range of motion and helps address muscular imbalances. It also places a greater demand on stabilising muscles, which can improve overall pressing stability.
Programming Tip:
Use dumbbell variations as accessory movements.
Incorporate incline, flat, and neutral grip variations to target different angles.
Programming the Bench Press for Strongman
When programming the bench press for Strongman, it’s important to strike a balance between overhead work and horizontal pressing. Here are some general guidelines:
Max Effort Days:
Rotate bench press variations every 1-3 weeks.
Focus on heavy singles, doubles, or triples.
Include back-off sets for hypertrophy.
Dynamic Effort Days:
Incorporate speed bench work with bands or chains.
Use a variety of grips and bar types.
Focus on explosive power and bar speed.
Assistance Work:
Include incline presses, close-grip presses, and floor presses.
Prioritise tricep, shoulder, and upper back work.
Accessory Work:
Include dumbbell presses, fly variations, and rear delt work.
Focus on building overall upper body mass and addressing weak points.
The Importance of Full Range of Motion
One of the key benefits of bench pressing is that it moves the pecs and upper body musculature through a full range of motion. This has several important implications for Strongman athletes:
Injury Prevention: Moving through a full range of motion strengthens the muscles and connective tissues, reducing the risk of injury.
Improved Mobility: Bench pressing with a full range of motion helps maintain upper body mobility, which is essential for performing overhead lifts safely.
Enhanced Muscle Activation: Full range of motion bench pressing ensures that all relevant muscles are being engaged, leading to greater strength gains.
If you find that your bench press begins to get suck here are 6 quick tips you can used to start getting it moving again:
Adjust Training Frequency: Tailor your bench press frequency based on your recovery and progress. Most lifters benefit from 2-3 sessions per week with varying intensities.
Focus on Hypertrophy: Build more muscle mass in the chest, shoulders, and triceps with high-rep accessory work like dips, dumbbell presses, and flyes to increase pressing power.
Strengthen the Upper Back: Incorporate heavy rows, pull-ups, and face pulls to improve pressing stability and overall upper body strength.
Prioritise Assistance Work: Use pin presses, board presses, and close-grip bench variations to target weak points and improve your lockout.
Incorporate Speed Work: Add dynamic effort bench sessions using 50-70% of your 1RM with bands or chains to enhance bar speed and force production.
Rotate Variations: Keep the bench press fresh by rotating through incline bench, Spoto press, Larsen press, and floor press variations to avoid plateaus and build well-rounded pressing strength.
Final Thoughts: Don’t Neglect the Bench Press
In conclusion, the bench press is far more than a powerlifting staple—it’s a valuable tool for any Strongman competitor looking to improve their overhead pressing and overall upper body strength. By incorporating the right variations and programming them intelligently, you can unlock new levels of performance in your Strongman training.
If you’re serious about taking your Strongman training to the next level, I invite you to reach out and explore my coaching services. Together, we can build a program that maximises your strengths, addresses your weaknesses, and prepares you for the unique demands of Strongman competition.
Get in touch at TEAMJOSHHEZZA.COM for personalised coaching and programming to help you achieve your strongest self!
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