Bench Press vs. Chest Press: How to Get the Best Results?

So, you wanna build a chiseled chest that turns heads and makes T-shirts feel tight in all the right places? Well, mate, you’ve got two heavy hitters in your corner. The chest press and the bench press.

One is your reliable, no-nonsense gym buddy that keeps things controlled. While the other is that wild, free-spirited friend who makes you stronger but also makes you sweat a whole lot.

Both will give you pecs of steel. But which one deserves the top spot in your routine? Trojan Fitness is here to make you decide once & for all.

At Trojan Fitness, we don’t just talk about gains, we help you make them happen. Whether you're setting up a home gym or levelling up your gear. We got top-tier fitness equipment ready to ship Australia-wide. So, you can train on your terms in your own space.

Grab your lifting straps and let’s settle this chest-day debate!

Chest Press vs. Bench Press Muscles Worked

Before we move towards the technique and benefits. Let’s first explore the muscles working in both chest press & bench press workout. So, you can have a clear picture of how they will transform you.

Bench Press Workout What Muscles?

The bench press is a compound movement that activates multiple muscle groups. E.g.

Pectoralis Major & Minor (Chest Muscles): The primary movers responsible for pressing the weight.
Triceps Brachii: Helps extend the elbows and lock out the movement.
Anterior Deltoids (Front Shoulders): Assists in pushing the weight upward.
Core Muscles: Engaged for stability, especially during heavier lifts.
Latissimus Dorsi (Back Muscles): Provides control when lowering the barbell.

How to Perform the Bench Press?

The bench press is a fundamental movement in strength training. It needs the following steps for proper execution and prevention of injuries.

1. Setup:

Lie flat on a bench with feet planted firmly on the ground.
Grip the bar slightly wider than shoulder-width.
Keep your shoulders pinned back and chest lifted.

2. Execution:

Unrack the bar and lower it slowly to your mid-chest.
Keep elbows at a 45-degree angle, not flared out.
Push the bar back up in a straight line until arms are extended.

3. Breathing & Tips:

Inhale as you lower the bar, exhale as you press up.
Keep your wrists straight to avoid unnecessary strain.
Use a spotter when lifting heavy to ensure safety.

For More Details: How to Bench Press | Master this Classic Chest-Builder with Proper Form

Now let’s move toward the advantages & disadvantages of each one.

Pros of Bench Press

On the other hand, benching in the gym allows more flexibility and push your body for more. Talking about it benefits:

Builds Full-Body Strength & Stability

The bench press workout doesn’t just hit your chest. It activates your shoulders, triceps, core, and even legs for extra power and control.

Improves Athletic Performance

Because it mimics natural pushing movements. Athletes in sports like football, basketball, and combat sports benefit more from bench pressing at the gym than from machines.

More Versatile Than Machines

You can switch it up. Barbell bench press, dumbbells, or even a bench press with machine. Want to hit different angles? Adjust your grip or incline for a new challenge!

Better for Strength Gains & Muscle Growth

Because it recruits more muscle fibres, the bench press is king for overall chest development.

Customisable Grip & Range of Motion

Unlike machines that lock you into one position, dumbbells and barbells let you tweak your form to match your body structure and avoid injuries.

Cons of Bench Press

While doing bench press, beware for:

Higher Injury Risk if Done Incorrectly

Poor form can lead to shoulder impingement, wrist strain, or even pec tears. It’s important to learn proper technique before going heavy.

Requires a Spotter for Heavy Lifting

Unlike the seated bench, where you can simply re-rack the weight. The free-weight bench press can be dangerous without someone to help if you fail a rep.

Harder to Master

As it involves advanced & reckless technique, getting it right takes practice. Especially balancing a heavy barbell without wobbling is difficult.

Equipment Needed for Bench Press

Flat or Adjustable Bench:

It is essential for proper support needed during seated chest press or bench press. You can get our Flat Bench with Dumbbell Storage Rack for strength.

Or our Exercise HD Bench Incline Decline GT can give you better flexibility.

Barbell and Plates:

They are standard equipment for a traditional bench press. For best results, choose our Olympic Barbell & Weights.

It consists:

135 Kg Pack of weights
20 Kg Olympic 7' 20 Kg Barbell
Rubber Barbell Pad for better grip
Pair Collars PU for protection

Dumbbells:

For variations like the chest dumbbell bench press, you’ll need strong & durable dumbbells. You can explore our dumbbells variety here.

Chest Press Workout What Muscles?

A chest press machine works similar muscle groups but removes the need for stability. It includes:

Pectorals (Chest): Main target, like the bench press.
Triceps: Helps with arm extension.
Anterior Deltoids: Assists with pressing movement.
Minimal Core Engagement: Since the machine controls stability, core activation is reduced.

If you’re looking for maximum muscle activation, the bench press and dumbbells combination is better for you. However, if you're after a controlled & isolated workout. The seated chest press is an excellent choice.

Let’s talk about the technique.