Is it bad to bench press everyday? bench press everyday before and after

We often argue that if we want to improve at anything, we should do it more regularly – thus, if we want to improve at bench pressing, should we be doing it every day? Do the advantages outweigh the disadvantages?

Is it necessary to bench press every day? Yes, if your goal is to improve technique, break through a plateau, or emphasize the bench press above other exercises for a period of time, you can bench press every day. Bench pressing every day is not recommended if the lifter is prone to injuries and/or cannot exercise consistently seven days a week.

Is it bad to bench press everyday
Is it bad to bench press everyday

We’ll go through the benefits and drawbacks, as well as how to implement it securely and present a sample application, in this article.

An Overview of Bench Pressing Every Day

While bench pressing every day isn’t necessary, some lifters use this high-frequency training technique for a length of time. It’s commonly used for shorter amounts of time in a training cycle to maximize the benefits of daily training while limiting the negative consequences of bench pressing every day for long periods of time.

Individuals who struggle to keep their upper body healthy and pain-free should avoid this high-frequency bench press workout. These people may have a long history of nagging injuries, or they may be inexperienced and hence more susceptible to damage.

An Overview of Bench Pressing Every Day

Another reason to avoid bench pressing every day is if we know we will be unable to maintain a consistent training routine. For some, the daily training sessions may be advantageous because they are shorter in time; but, for others, the requirement to be at the gym seven days a week may be impossible.

It may be worth experimenting with bench pressing every day if our muscles and joints are pretty healthy, we are able to commit to 7 days a week at the gym, and our program is in need of a change (if our bench is still growing with our existing program, there is no need to change).

Bench Pressing Benefits Every Day Improves Technique

Bench Pressing Benefits Every Day Improves Technique

Improves Technique

Every day bench pressing should help improve technique and correct “bad habits” that have evolved over time. The more we bench press, the more consistent our technique becomes, resulting in improved movement patterns and, eventually, a larger bench.

Furthermore, if we bench press every day, several of those days would be technique-focused β€” we can’t bench press maximally every day or we wouldn’t be able to recover correctly. This increased focus on the lift’s technical aspects would assist us to rectify portions of the lift when there is a technical breakdown and lift more effectively.

Break Through A Stagnation

Bench pressing every day can aid lifters who have reached a plateau in their bench press progress. If our bench press growth has slowed, it’s possible that our bodies have adapted to our existing training regimen and require a programming modification to provide a new stimulus to adapt to.

Bench pressing every day would raise the movement’s frequency and volume, as well as give us additional opportunities to refine our technique – all of which would help us break through the plateau.

Working Out With Limited Time

If we only have a limited amount of time to practice each day, bench pressing is ideal (i.e we only have 15-30 minutes to train). We can avoid extended training sessions by spreading them out across the week while still achieving the essential training volume to make progress by training every day.

Bench pressing every day could be the solution for individuals who only have an hour a day, whether it’s due to a tight work or personal schedule or having to book a time slot at the gym, to show gains in strength and technique despite restricted availability.

The Negative Effects of Bench Pressing Every Day

The Negative Effects of Bench Pressing Every Day

Other Lifts Will Get Less Time

Because we can only recover from a specific amount of work (commonly referred to as “Maximum Recoverable Volume”), bench pressing every day forces us to prioritize the bench press above the other lifts. We may harm our performance by surpassing our maximum recoverable volume if we try to train several compound exercises every day of the week with no days off.

If we train the bench press seven days a week, we should make that exercise our current priority and keep the other lifts at a maintenance volume/frequency to avoid “burnout” or overtraining (I talk more about these concepts in my article on deloading).

The disadvantage is that we may not be able to make as much progress on the squat or deadlift, but we may be able to maintain them, depending on how much we train them compared to our minimum effective volume (the amount of work we need to do to maintain fitness) for each discipline – which will be different for everyone depending on their current fitness level.

Training Session Frequency

Many people find it difficult to go to the gym every day owing to busy work/life schedules or a lack of enthusiasm. The stress of attempting to go to the gym every day when it is not feasible for our lifestyles may result in more problems and mental exhaustion than is necessary.

For these reasons, it may be preferable to commit to 3 to 5 training days per week and spread out our bench volume across these days rather than failing to come to the gym on a daily basis and missing out on bench increases due to not meeting the minimum effective volume dose.

Injury Possibility

If we have nagging upper-body injuries or are just more prone to injury, bench pressing every day may cause more problems than it solves. The additional stress of bench pressing every day may be too much volume and/or frequency for the upper body’s muscles, joints, and tissues.

When we bench press every day, especially if we’re not careful, it might be difficult to recover from the increased frequency and/or volume because we’re constantly loading the upper body with no opportunity for the musculoskeletal system to fully recover between sessions.

If we stress the tissues beyond their breaking point, they will have a difficult time recovering and are more likely to be harmed. Those who currently have upper body difficulties as a result of their existing training volume should not add to it by bench pressing every day.

Is it true that bench pressing every day equates to maxing out every day?

No, every day benching does not mean every day maxing out.

In fact, we won’t be doing any 1 rep maxes during this time, and we won’t push ourselves to failure. The rationale for this is that we need to recover sufficiently between sessions in order to perform well enough for the following week’s sessions.

If we push ourselves to failure on Monday, the rest of the week’s workouts may suffer. We wouldn’t gain the same benefits as if we hadn’t maxed out because we’d still be tired from Monday’s session, and the quality of our work would suffer as a result.

Is it true that bench pressing every day equates to maxing out every day?

Instead, bench pressing every day would include more technique training to target specific areas of weakness, some speed work to regulate the pace of the lift and create explosiveness, and some overall strength work.

All of these sessions are designed to help us develop our bench press so that when it’s time to test our 1 rep max, we’ll be injury-free and able to express as much strength as possible.

How to Bench Press Safely and Effectively Every Day

We should integrate additional technique training to focus on specific areas of weakness within the action, some speed work to regulate the tempo of the lift and create explosiveness, as well as some general strength exercises to ensure we are working safely and effectively while bench pressing every day.

We should also keep the number of accessories for the chest, shoulders, and triceps to a minimum to avoid causing additional fatigue during the week’s workouts. Although, to enhance injury prevention, stability exercises for the muscles that place the pectoral girdle (the bones that link the upper extremities to the torso) should be considered.

How to Bench Press Safely and Effectively Every Day

Excessive weariness, muscle strains, a lack of enthusiasm, difficulties sleeping, and persistent heart rate increase following exercise are all signs of overtraining. Early detection of these signs can help us avoid additional physiological and psychological distress.

Prioritizing recovery by balancing training volume and intensity, as well as checking for indicators of overtraining on a regular basis, sets us up for success so that when it’s time to test our 1 rep max, we’ll be injury-free and have the technique to express as much strength as possible.

Is it bad to bench press everyday: Review

It’s fine in the sense that it won’t harm you this year or next. It’s not acceptable from the standpoint of being a poor use of your gym time. And your joints will ultimately hurt you, whether it’s in 5 – 10 or even 20 years.

You will get stronger and grow a little if you do the same activity every day. Gains stop after a few months. This is due to the fact that it is ‘work.

Is it bad to bench press everyday: Review

If you walked 20 miles a day for a year, your legs would be stronger and more muscled than they were when you began. However, you’d never obtain Armies legs by doing so. This is because training is supposed to’shock’ the muscles, causing them to overextend and expand. Walking a few thousand miles is workβ€”it develops a muscle just enough to make it capable of performing the task.

One day, do chest and triceps. Legs will come next. Then there are the shoulders. Then biceps and back. Add a few abs at the conclusion of a few sessions, and you’ll start to look buff in a year.

Bench pressing is a skill.

Before we go into bench frequency, I think it’s necessary to take a step back and consider how we approach this workout.

We undervalue barbell motions, in my opinion, and forget that they are extremely technical abilities that necessitate coordination, practice, and precision. The bench press, in particular, is significantly more difficult to master than most people believe. Compound movements are talents that, like a fine-tuned golf swing, must be developed.

Bench pressing is a skill.

The sheer complexity of a great bench press can help shape how you think about frequency if you keep that in mind. To put it another way, how many times a week do you need to swing a golf club to be a great golfer? Obviously, there is no ideal answer, but you should do it more than once, especially if you’re serious about improving.

You can increase your bench press by merely exercising this movement pattern once a week β€” you might even be able to improve your bench press without benching at all β€” but this article is for lifters who want to prioritize their bench press and emphasis strength and mass. The questions we’ll ask are geared toward people who have extremely specific bench press goals and want to maximize their progress on a weekly basis.

Combine shrugs and deadlifts as an alternative.

Combine shrugs and deadlifts as an alternative.

Another way to include shrugs into your plan is to combine them with deadlifts or trap bar deadlifts. While deadlifts are commonly thought of as a leg exercise, they are actually a compound movement that engages multiple muscle groups.

The upper traps are one of the muscles that are activated by deadlifts. During deadlifts, your traps are put under a lot of stress while you hold the bar. This means your traps will be warmed up and ready for shrugs once you finish your deadlifts.


While bench pressing every day isn’t for everyone, it can assist improve technique, fit into a busy schedule, and provide a new stimulus to help break past a plateau. The trick is to be realistic about how much volume we can recover from and to listen to our bodies to detect when they’ve been pushed over their breaking point.

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Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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