What is a raw bench press? This term refers to a specific style of bench pressing where the lifter does not use any supportive equipment such as bench press shirts, suits, or bench press sleeves. The primary goal of a raw bench press is to focus on the raw strength and technique of the lifter, rather than relying on equipment to help lift heavier weights. In this article, we will delve into the details of raw bench pressing, its benefits, and how it can help you improve your overall strength and performance in the gym.
The raw bench press is a classic form of weightlifting that has been around for decades. It requires the lifter to use only their bare hands, without any assistance from equipment. This means that the lifter must rely on their grip strength, shoulder and tricep strength, and overall body strength to lift the weight. The raw bench press is often considered to be a more challenging and demanding form of bench pressing, as it requires a higher level of skill and technique.
One of the main benefits of the raw bench press is that it helps to improve overall strength and technique. Since the lifter cannot rely on equipment to help them lift the weight, they must focus on developing a strong and stable base, as well as perfecting their form. This can lead to improvements in other areas of the body, such as the shoulders, triceps, and chest, as well as the back and legs, which are all involved in the bench press movement.
Another advantage of the raw bench press is that it can help to prevent injuries. By focusing on proper form and technique, lifters can reduce the risk of developing poor lifting habits that can lead to injuries over time. Additionally, the raw bench press can help to improve the lifter’s grip strength, which is essential for many other exercises and activities.
To perform a raw bench press, the lifter must first select an appropriate weight that they can lift with proper form. It is important to start with a weight that is challenging but still allows for correct technique. The lifter should then lie on a flat bench with their feet flat on the ground and their back arched slightly. The barbell should be held with a wide grip, slightly wider than shoulder-width, and the lifter should take a deep breath before initiating the lift.
The lift begins with the barbell being lowered to the chest, with the elbows slightly bent. The lifter should then push the barbell up to the starting position, ensuring that the elbows remain close to the body throughout the movement. It is important to maintain a strong grip and control the weight throughout the entire movement, avoiding any momentum or swinging of the barbell.
In conclusion, a raw bench press is a challenging and rewarding form of weightlifting that focuses on the lifter’s raw strength and technique. By performing this exercise, lifters can improve their overall strength, prevent injuries, and develop a strong and stable base. Whether you are a beginner or an experienced lifter, incorporating the raw bench press into your workout routine can help you take your strength and performance to the next level.
