The bench press, a staple in weight training and powerlifting, has undergone significant evolution over the years. From its humble beginnings as a floor press to the modern bench press we know today, this exercise has become a cornerstone for developing upper body strength. This article delves into the historical development of the bench press, highlighting key milestones and changes that have shaped its current form.
Early Beginnings
The bench press did not start
on a bench. In its early days, the exercise was performed on the floor, known as the floor press. Lifters would lie on their backs and press a barbell from the ground. This method was popular until the late 1950s when the bench press began to gain traction. The transition from floor to bench allowed for a greater range of motion and more effective targeting of the chest muscles.
One of the earliest records of a floor press was set by George Hackenschmidt in 1899, who lifted 164 kilograms. This record stood for 18 years until it was surpassed by Joe Nordquest. The floor press laid the groundwork for what would become the bench press, as lifters began to experiment with different techniques to improve their lifts.
The Rise of the Bench Press
The bench press gained popularity in the late 1950s, overtaking the parallel dip as the standard chest exercise. This shift was partly due to the bench press's ability to target the pectoralis major more effectively. As the exercise evolved, lifters discovered that incorporating strong glutes and an arched back could help lift heavier weights.
The introduction of the bench press bench allowed lifters to perform the exercise with greater stability and safety. This development marked a significant turning point, as it enabled lifters to push their limits and set new records. The bench press became a key component of powerlifting competitions, alongside the squat and deadlift.
Modern Bench Press Techniques
Today, the bench press is a highly technical exercise with various techniques and variations. Powerlifters often use an arched back to shorten the range of motion, allowing them to lift heavier weights. This technique, while controversial, is considered safe and effective when performed correctly.
The bench press has also seen the introduction of equipment like bench shirts, which provide support and allow lifters to handle more weight. These advancements have led to significant increases in world records, with the current equipped record held by Jimmy Kolb at 635 kilograms.
The bench press continues to evolve, with lifters constantly seeking new ways to improve their performance. From its origins as a floor press to its current status as a powerlifting staple, the bench press remains a vital exercise for building upper body strength.
