Raw Bench Press vs. Shirt: The Ultimate Showdown for Strength and Performance

The bench press is a staple exercise for anyone looking to build upper body strength and muscle. But when it comes to competing, there are two main styles: raw bench press and bench press with a shirt.

This article will explore the key differences between raw bench press and bench press with a shirt, examining the pros and cons of each style. We’ll delve into the equipment, techniques, and benefits, helping you understand which approach might be the best fit for your goals and training style.

What is Raw Bench Press?

Raw bench press is the most traditional and natural way to perform the bench press. It involves lifting the weight without any external assistance, relying solely on your own strength and technique. You’ll use a standard bench, a barbell, and weight plates.

Here are the key features of raw bench press:

• No equipment assistance: Raw bench press relies entirely on your own strength and technique.
• Focus on proper form: Because you’re not aided by external equipment, proper form is crucial for safety and maximizing results.
• Natural movement: Raw bench press allows for a more natural range of motion, promoting overall muscle development.
• Accessibility: Raw bench press is accessible to anyone with a basic gym setup.

What is Bench Press with a Shirt?

Bench press with a shirt, often called “equipped” bench press, involves using a specialized bench press shirt to enhance your lifting capacity. The shirt provides support and compression, allowing you to lift heavier weights than you would be able to raw.

Here’s what you need to know about bench press with a shirt:

• Equipment assistance: The shirt acts as a “second skin,” providing significant support and allowing you to lift heavier weights.
• Specialized technique: Using a shirt requires specific techniques to maximize its benefits and ensure safe lifting.
• Focus on power: Equipped bench press emphasizes power and explosiveness, as the shirt helps you generate more force.
• Limited accessibility: Special equipment and training are required to use a shirt effectively.

Benefits of Raw Bench Press

• Improved overall strength: Raw bench press develops overall strength and muscle mass, as it engages multiple muscle groups.
• Enhanced technique: The focus on proper form in raw bench press leads to better technique and a deeper understanding of the exercise.
• Reduced risk of injury: The absence of external equipment reduces the risk of injury associated with improper form or equipment use.
• Versatility: Raw bench press is a versatile exercise that can be incorporated into various training programs.

Benefits of Bench Press with a Shirt

• Increased lifting capacity: The shirt allows you to lift significantly heavier weights, leading to greater strength gains.
• Improved power output: The compression and support provided by the shirt enhance power and explosiveness, allowing you to lift more weight with greater speed.
• Competitive advantage: Equipped bench press is a popular competitive discipline, offering opportunities to test your strength and compare yourself to others.
• Specialized muscle development: The emphasis on power and explosiveness in equipped bench press can lead to specialized muscle development, particularly in the chest and triceps.

Choosing the Right Approach: Raw vs. Shirt

The decision of whether to train raw or with a shirt depends on your individual goals, training style, and preferences.

Raw bench press is ideal for:

• Beginners: It’s a good starting point for anyone new to weightlifting.
• Those seeking overall strength and muscle development: Raw bench press promotes well-rounded strength and muscle growth.
• Athletes in other sports: Raw bench press can translate well to other sports that require overall strength and power.
• Individuals who prefer a natural approach: Raw bench press focuses on pure strength and technique.

Bench press with a shirt is suitable for:

• Advanced lifters: The specialized techniques and equipment required make it more suitable for experienced lifters.
• Powerlifters: It’s a popular discipline in powerlifting competitions.
• Individuals seeking maximum strength gains: The shirt allows you to lift significantly heavier weights, leading to greater strength increases.
• Athletes who need specialized strength development: The power and explosiveness emphasized in equipped bench press can benefit athletes in certain sports.

Techniques and Considerations

Raw Bench Press Technique:

• Proper grip: Use a medium grip, slightly wider than shoulder-width.
• Scapular retraction: Retract your shoulder blades and create a tight back.
• Lowering the bar: Lower the bar to your chest in a controlled manner, maintaining a slight arch in your back.
• Pushing up: Drive the bar back up to the starting position with a powerful push.

Bench Press with a Shirt Technique:

• Shirt fit: Proper shirt fit is crucial for maximizing its benefits and ensuring safety.
• Arch: A greater arch than in raw bench press is often used to maximize shirt support.
• Lowering the bar: Lower the bar to your chest in a controlled manner, using a controlled “bounce” to generate power.
• Pushing up: Drive the bar back up to the starting position with a powerful push, utilizing the shirt’s support.

Important Considerations:

• Safety: Always prioritize proper form and technique, regardless of your chosen approach.
• Equipment quality: Invest in high-quality equipment, especially if using a shirt.
• Training progression: Gradually increase weight and intensity to avoid injury.
• Professional guidance: Consider seeking guidance from a qualified coach or trainer for proper technique and safety.

The Future of Raw vs. Shirt

The debate between raw and shirt bench press continues to be a hot topic in the weightlifting community. Both approaches offer unique benefits and drawbacks, and the best choice ultimately depends on individual goals and preferences.

As the sport of powerlifting evolves, it’s likely that both raw and equipped bench press will continue to thrive, providing athletes with different avenues to test their strength and pursue their lifting goals.

Beyond the Barbell: Exploring Other Bench Press Variations

While raw and shirt bench press are the most common styles, there are other variations worth exploring:

• Dumbbell bench press: A versatile exercise that works the chest, shoulders, and triceps.
• Incline bench press: Targets the upper chest muscles.
• Decline bench press: Emphasizes the lower chest muscles.
• Close-grip bench press: Focuses on triceps development.
• Wide-grip bench press: Targets the chest muscles more directly.

The Verdict: Finding Your Perfect Bench Press

Ultimately, the best approach to bench press depends on your individual goals and preferences. Raw bench press offers a natural and accessible way to build strength and muscle, while bench press with a shirt allows you to push your limits and achieve greater strength gains.

Whether you choose to go raw or equipped, remember to prioritize proper form, safety, and a well-structured training program to maximize your results and enjoy the journey of becoming stronger.

Frequently Asked Questions

Q: Is raw bench press better for building muscle?

A: Both raw and shirt bench press can build muscle, but raw bench press promotes more well-rounded muscle development due to its emphasis on proper form and overall strength.

Q: Can I switch between raw and shirt bench press?

A: It’s possible to switch between raw and shirt bench press, but it’s essential to adjust your training program and technique accordingly.

Q: What are the risks associated with using a bench press shirt?

A: Risks include improper fit, injury due to excessive arching, and potential for shirt failure.

Q: Is it necessary to use a bench press shirt to compete in powerlifting?

A: It depends on the federation. Some federations allow only raw bench press, while others allow both raw and equipped bench press.

Q: What are some tips for beginners starting with raw bench press?

A: Focus on proper form, start with a light weight, and gradually increase the weight over time. Seek guidance from a qualified coach or trainer to ensure correct technique.