At a Glance
- Raw bench press is the more traditional style, where lifters use only a bench, a barbell, and weight plates.
- Equipped bench press allows for the use of supportive gear, such as a bench shirt, wrist wraps, and knee wraps.
- While proper technique is crucial in both styles, raw bench press can put more strain on the body, increasing the risk of injuries like shoulder impingement, rotator cuff tears, and elbow pain.
The world of powerlifting is one of constant competition and pushing limits. Whether you’re a seasoned veteran or just starting out, you’ve likely heard the terms “equipped bench press” and “raw bench press” thrown around. But what exactly do these terms mean, and which is right for you? This blog post will delve into the key differences between these two styles of bench pressing, exploring their pros and cons, and helping you determine which path best aligns with your goals.
Understanding the Basics
The primary distinction between equipped and raw bench pressing lies in the equipment allowed.
Raw bench press is the more traditional style, where lifters use only a bench, a barbell, and weight plates. No additional equipment is permitted, meaning lifters rely solely on their strength and technique to lift the weight.
Equipped bench press allows for the use of supportive gear, such as a bench shirt, wrist wraps, and knee wraps. These pieces of equipment can significantly enhance performance by providing additional support and reducing strain on the body. However, they also come with a learning curve and require specific techniques to maximize their benefits.
The Advantages of Equipped Bench Press
Enhanced Performance
The most significant advantage of equipped bench pressing is the potential for increased performance. The supportive gear allows lifters to move heavier weights, potentially exceeding their raw lifting capacity. This can be particularly beneficial for those seeking to break personal records or compete at a high level.
Reduced Risk of Injury
While the use of equipment may seem counterintuitive in terms of injury prevention, it can actually reduce the risk of certain injuries. The supportive gear can help stabilize joints and distribute weight more evenly, potentially minimizing strain on the shoulders, elbows, and wrists.
Greater Lifting Efficiency
Equipped bench press can also improve lifting efficiency. The supportive gear can help maintain proper form and reduce muscle fatigue, allowing lifters to focus on pushing the weight up rather than fighting against their own body.
The Disadvantages of Equipped Bench Press
Increased Cost
A major drawback of equipped bench pressing is the cost. Investing in high-quality bench shirts, wraps, and other gear can be expensive. Additionally, specialized training and coaching may be required to learn how to use the equipment effectively.
Learning Curve
Learning to bench press in equipment requires dedication and practice. It takes time to master the proper techniques and understand how the gear affects your lift. This can be discouraging for beginners or those with limited time for training.
Potential for Gear Dependence
Some lifters may become overly reliant on equipment, neglecting to develop their raw strength. This can create a situation where they struggle to lift heavy weights without the aid of supportive gear.
The Advantages of Raw Bench Press
Natural Strength Development
Raw bench pressing emphasizes building pure strength and power. By relying solely on your body, you develop a strong foundation and a deeper understanding of your own capabilities.
Simplicity and Accessibility
Raw bench pressing is simple and accessible. You don’t need expensive equipment or specialized training to get started. All you need is a bench, a barbell, and some weight plates.
Wider Range of Applications
Raw strength is applicable to a wider range of activities. Whether you’re lifting weights for fitness, playing sports, or simply going about your daily life, raw strength is essential for performing everyday tasks and maintaining a healthy body.
The Disadvantages of Raw Bench Press
Limited Performance Potential
Raw bench pressing has a lower performance ceiling compared to equipped bench pressing. Without the support of gear, lifters may struggle to lift as much weight.
Increased Risk of Injury
While proper technique is crucial in both styles, raw bench press can put more strain on the body, increasing the risk of injuries like shoulder impingement, rotator cuff tears, and elbow pain.
Requires High Levels of Strength
Raw bench pressing requires a high level of strength and power. It’s not a good option for beginners or those with limited training experience.
Choosing the Right Path: Equipped or Raw?
The choice between equipped and raw bench press depends on your individual goals, preferences, and resources. Consider the following factors:
- Your Goals: What are you hoping to achieve through bench pressing? Are you aiming for maximum performance, building raw strength, or simply getting stronger?
- Your Experience: Are you a beginner or experienced lifter? Raw bench press may be a better option for beginners, while equipped bench press may be more suitable for experienced lifters.
- Your Budget: How much are you willing to spend on equipment and training? Equipped bench pressing can be expensive, while raw bench pressing is more affordable.
- Your Risk Tolerance: Are you comfortable with the potential risks associated with raw bench pressing? Equipped bench press can help reduce the risk of injury, but it’s not a guarantee.
Beyond the Bench: A Holistic Approach
While the focus of this blog post has been on the differences between equipped and raw bench press, it’s important to remember that strength training is about more than just pushing heavy weights. A holistic approach to training involves a variety of exercises, proper nutrition, and adequate rest.
Whether you choose to bench press equipped or raw, prioritize proper form, progressive overload, and a well-rounded training program to maximize your results and minimize the risk of injury.
The Future of Strength
The world of strength training is constantly evolving, and new trends and techniques are emerging all the time. Whether you’re a fan of equipped bench press, raw bench press, or a combination of both, keep an open mind and explore different approaches to find what works best for you. The key is to stay consistent, challenge yourself, and enjoy the journey of becoming stronger.
Frequently Asked Questions
Q: Can I switch between equipped and raw bench press?
A: Yes, you can switch between equipped and raw bench press, but it’s important to adjust your training accordingly. If you’re transitioning from equipped to raw, you may need to reduce your weight and focus on building your raw strength. Conversely, if you’re transitioning from raw to equipped, you’ll need to learn the proper techniques for using the gear.
Q: Is equipped bench press cheating?
A: Equipped bench press is not considered cheating. It’s simply a different style of lifting that allows for the use of supportive gear. However, it’s essential to follow the rules and regulations of your federation or competition.
Q: What are some good resources for learning more about equipped and raw bench press?
A: You can find valuable information from reputable sources like powerlifting federations, online forums, and experienced coaches. It’s also helpful to connect with other lifters and share your experiences.
Q: Is it better to train for raw bench press or equipped bench press?
A: There is no definitive answer to this question. The best approach depends on your individual goals and preferences. If you’re aiming for maximum performance, equipped bench press may be a better option. However, if you’re focused on building raw strength and a strong foundation, raw bench press is a solid choice.
