Bench Press: Why It Deserves a Place in Your Training Programme

If you train regularly — or you’re thinking about starting — the bench press is one exercise you’ll hear about again and again. But beyond being a gym “classic”, why does it matter? And who is it actually for?

At REVIVAL Personal Training, we coach bench pressing every week with a wide range of clients — from complete beginners in Hammersmith to experienced lifters training around Chiswick, Shepherds Bush and Fulham.

This article breaks down the real reasons to bench press, how to do it properly, and how it fits into a well-designed personal training programme.

What Is the Bench Press (and What Does It Actually Train)?

The bench press is a horizontal pressing movement, typically performed with a barbell or dumbbells. It primarily trains:

• Chest (pectorals)

• Shoulders (anterior delts)

• Triceps

• Upper back & core (as stabilisers)

  
  

Done well, it’s a full-body strength movement, not just a “chest exercise”.

7 Key Bench Press Benefits (Beyond Looking Strong)

1. Builds Real Upper-Body Strength

The bench press allows you to move heavier loads than most upper-body exercises, making it one of the most effective ways to build pressing strength.

That strength transfers to:

• Push-ups

• Overhead pressing

• Sports performance

• Everyday tasks like lifting, carrying, and pushing

  
  

2. Develops Chest, Shoulders and Triceps Together

Rather than isolating muscles, the bench press trains them as a system — which is how the body actually works.

This leads to:

• Better muscle coordination

• More balanced upper-body development

• Reduced risk of overuse injuries from isolation-only training

  
  

3. Teaches Proper Shoulder Mechanics (When Coached Correctly)

A well-coached bench press reinforces:

• Shoulder blade control

• Upper-back engagement

• Safe pressing positions

At REVIVAL, many clients from West London come in with shoulder niggles — and improving their bench press technique often helps resolve them.

4. Supports Bone Density & Long-Term Health

Progressive strength training is one of the most effective ways to support:

• Bone density

• Joint health

• Age-related muscle loss

The bench press is particularly valuable for maintaining upper-body strength as you get older — especially when programmed sensibly.

5. Improves Confidence Under Load

There’s something uniquely confidence-building about learning to control weight on the bench.

Clients often tell us:

“I never thought I’d feel comfortable under a barbell — now I look forward to it.”

That confidence carries over into training consistency and everyday life.

6. Highly Scalable for All Abilities

Despite its reputation, the bench press is not just for advanced lifters.

In personal training and SGPT, we scale it using:

• Dumbbells

• Floor press

• Tempo control

• Paused reps

• Range-of-motion adjustments

This makes it accessible for beginners while still challenging experienced lifters.

7. Easy to Track, Progress and Improve

The bench press is simple to measure and progress:

• Weight

• Reps

• Tempo

• Pauses

• Technique quality

This makes it ideal for structured training programmes — something many gym-goers in Hammersmith and Fulham struggle to achieve alone.

Common Bench Press Mistakes (We See These Daily)

❌ Chasing Weight Too Early

Loading the bar without control leads to:

• Shoulder pain

• Poor technique

• Stalled progress

  
  

❌ Ignoring Upper-Back Support

A strong bench press relies on:

• Scapular stability

• Upper-back engagement

This is why our programmes pair bench pressing with intelligent pulling work.

❌ Treating It as “Chest Day Only”

The bench press works best when integrated into a full-body or upper/lower structure, not isolated randomly.

Bench Press in Personal Training vs Training Alone

Many people struggle to progress their bench press because:

• They don’t know how to adjust technique

• They guess weights week to week

• They lack objective feedback

  
  

In 1-1 personal training, we fine-tune:

• Setup and positioning

• Bar path

• Load selection

• Long-term progression

  
  

In Small Group Personal Training (SGPT), clients benefit from:

• Coaching attention

• Clear programming

• Motivation and accountability

• A supportive, non-intimidating environment

  
  

Why Bench Pressing at REVIVAL Is Different

As a leading independent personal training gym in West London, REVIVAL programmes the bench press as part of a wider system — not a standalone ego lift.

Our clients across Hammersmith, Chiswick, Shepherds Bush and Fulham train with:

• Structured strength progressions

• Expert coaching in small groups

• Individual regressions and progressions

• Long-term health and performance in mind

  
  

Is the Bench Press Right for You?

If you want to:

• Get stronger safely

• Build upper-body muscle

• Train with purpose, not guesswork

• Feel confident in the gym

  
  

Then yes — with the right coaching, the bench press is one of the most valuable tools you can use.

Ready to Train Properly?

If you’re based in Hammersmith or West London and want expert coaching without intimidation or ego-lifting, we’d love to help.

👉 Book a consultation or trial session at REVIVAL Personal Training

Train with structure. Get stronger with confidence. Stay consistent.

REVIVAL Personal Training — Where West London Grows Stronger.