Unlocking the Secrets of Bench Press Equipped vs Raw: Which is Better for You?

The bench press is a cornerstone of strength training, and for good reason. It works multiple muscle groups, builds upper body strength, and is a great indicator of overall fitness. But when it comes to bench pressing, there are two main categories: equipped and raw.

What is Bench Press Equipped?

Bench press equipped refers to lifting with the assistance of specialized equipment. This equipment can include:

• Bench shirts: These are tight-fitting shirts that provide significant support to the chest and shoulders, allowing lifters to press heavier weights.
• Wraps: These are wraps that are applied to the wrists and knees to provide additional support and stability.
• Belts: These are used to support the lower back and prevent injury.

What is Bench Press Raw?

Bench press raw refers to lifting without the assistance of any specialized equipment. This means that lifters rely solely on their own strength and technique to move the weight.

The Pros and Cons of Bench Press Equipped

Pros:

• Increased lifting capacity: Equipped lifters can often lift significantly more weight than raw lifters. This is due to the support provided by the equipment, which allows them to lift with better form and stability.
• Enhanced safety: The equipment can help to reduce the risk of injury, especially for lifters who are new to the sport or who have a history of injuries.
• Greater muscle hypertrophy: The increased weight that can be lifted with equipment can lead to greater muscle growth and development.

Cons:

• Higher risk of injury: If the equipment is not used properly, it can actually increase the risk of injury.
• Cost: Equipped lifting can be more expensive than raw lifting, as the specialized equipment can be costly.
• Limited accessibility: Equipped lifting is not as accessible as raw lifting, as it requires access to specialized equipment and knowledgeable coaches.

The Pros and Cons of Bench Press Raw

Pros:

• Lower risk of injury: When performed correctly, raw lifting is generally safer than equipped lifting.
• More accessible: Raw lifting is more accessible than equipped lifting, as it requires no specialized equipment.
• Greater functional strength: Raw lifting can build more functional strength, as it forces the body to work harder to lift the weight.

Cons:

• Lower lifting capacity: Raw lifters can often lift less weight than equipped lifters.
• Limited muscle hypertrophy: Raw lifting can be less effective for building muscle mass than equipped lifting.
• Greater risk of injury: If proper technique is not used, raw lifting can be more dangerous than equipped lifting.

Choosing the Right Path: Equipped or Raw?

The choice between bench press equipped and raw is a personal one. There is no right or wrong answer, as the best option depends on your individual goals, experience, and preferences.

Consider the following factors when making your decision:

• Your goals: What are you trying to achieve with your bench press training? If you’re looking to lift the heaviest possible weight, equipped lifting may be the better option. If you’re more interested in building functional strength and muscle mass, raw lifting may be a better choice.
• Your experience: If you’re new to bench pressing, it’s generally recommended to start with raw lifting. Once you’ve developed a strong foundation in technique and strength, you can then consider transitioning to equipped lifting.
• Your budget: Equipped lifting can be more expensive than raw lifting, so consider your budget when making your decision.
• Your access to equipment: If you don’t have access to specialized equipment, raw lifting is the only option.

Understanding the Difference: Equipped vs Raw Bench Press

The fundamental differences between equipped and raw bench press lie in the equipment used and the resulting biomechanics.

Equipped Bench Press:

• Equipment: Bench shirts, wraps, and belts are used to provide support and stability.
• Biomechanics: The equipment allows for a more arched back and a tighter grip, resulting in a more powerful and efficient push.
• Weight: Higher weight can be lifted due to the support and leverage provided by the equipment.

Raw Bench Press:

• Equipment: No specialized equipment is used.
• Biomechanics: A more natural and less arched back position is required, with a focus on pure strength and technique.
• Weight: Lower weight is typically lifted compared to equipped bench press due to the lack of external support.

Beyond the Bench: The Impact of Equipment on Other Lifts

While the focus is often on the bench press itself, the use of equipment can influence other lifts as well. For example, a bench shirt can impact the overhead press and even the squat, as it can alter the lifter’s posture and stability.

Embracing the Challenge: Finding Your Strength

Ultimately, the choice between bench press equipped and raw comes down to what you want to achieve and what feels right for you. Both styles offer unique challenges and rewards. Whether you’re striving for maximum weight or focusing on functional strength, embrace the journey and enjoy the process of pushing your limits.

The Future of Strength: A Blend of Techniques

As the strength community continues to evolve, we might see a greater emphasis on combining the best aspects of both equipped and raw lifting. This could involve incorporating elements of raw technique into equipped lifting or vice versa, leading to a more well-rounded and sustainable approach to strength training.

The Journey Continues: A Final Thought

The debate between bench press equipped and raw is likely to continue, but it’s important to remember that both styles have their place in the world of strength training. Embrace the challenge, experiment with different approaches, and find what works best for you.

Answers to Your Most Common Questions

1. Can I switch between equipped and raw bench press?

Yes, you can switch between equipped and raw bench press, but it’s important to be aware of the different training requirements and techniques involved. It’s generally recommended to focus on one style at a time to avoid confusion and maximize progress.

2. Is equipped bench press safer than raw?

It’s not necessarily safer or more dangerous. Both styles can be safe if proper technique is used and appropriate precautions are taken. However, equipped lifting can pose a higher risk of injury if the equipment is not used correctly.

3. Can I use a bench shirt for other lifts?

While a bench shirt is primarily designed for the bench press, it can also be used for other lifts, such as the overhead press, but it’s important to be aware of the potential impact on technique and stability.

4. How do I know if I’m ready for equipped lifting?

It’s best to consult with a qualified strength coach or trainer who can assess your strength, technique, and experience. They can help you determine if equipped lifting is appropriate for you and guide you through the transition process.