(Newswire.net — January 27, 2023) — A bench shirt is a powerlifting garment worn during the bench press that helps add support and stability while lifting. It provides resistance against the barbell, allowing lifters to lift more weight than they could without it. The amount of weight that can be added varies depending on the type of bench shirt used. This article will discuss in depth what a bench shirt is and how it works.
What is a Bench Shirt?
A bench shirt for powerlifting is a specially designed garment worn during bench press events in powerlifting competitions. The purpose of a bench shirt is to provide support and stability to the lifter, allowing them to lift more weight than it would be able to without it.
Types of Bench Shirts
There are several types of bench shirts, each with its own unique design and level of support. Some common types include:
Single-ply bench shirts: These shirts are made from a single layer of material and provide the least amount of support. They are also the most affordable.
Multi-ply bench shirts: These shirts are made from multiple layers of material. They provide more support than single-ply shirts and are used by intermediate to advanced lifters.
Denim bench shirts: Some bench shirts are made from denim fabric. They can be single-ply or multi-ply shirts, but have more durability, and are known to last longer than other types of bench shirts.
Polyester bench shirts: These shirts are made from polyester fabric. They are similar to denim shirts but have more stretchability, which allows for a more comfortable fit.
It’s important to note that the use of bench shirts is only allowed in certain types of powerlifting competitions and that the rules regarding their use may vary from organization to organization.
How Does a Bench Shirt Work?
A bench shirt works by providing resistance against the barbell during the bench press, which helps to add support and stability to the lifter. The shirt’s material is designed to stretch and compress when the barbell is pressed, creating a “bouncing” effect that helps to propel the weight upward. This allows the lifter to lift more weight than they would be able to without the shirt.
The amount of weight that can be added to a bench shirt varies depending on the type of shirt and the individual lifter. Some lifters may be able to add as much as 50-100 pounds to their max lift, while others may only be able to add a few pounds. The benefits of bench shirts include:
Increased weight-lifting capacity
Bench shirts are designed to provide resistance against the barbell during the bench press, which helps to add support and stability to the lifter. This added resistance allows the lifter to lift more weight than it would be able to without the shirt. The amount of weight that can be added with a bench shirt varies depending on the type of shirt and the individual lifter, but it can be substantial, allowing the lifter to break through plateaus and reach new personal bests.
Improved technique
Bench shirts not only allow lifters to lift more weight, but they also help to correct and improve lifting techniques. The shirts provide support in the right places, helping to keep the lifter in proper form and alignment. This can help to prevent injury and increase the effectiveness of the lift. Additionally, the added resistance of the bench shirt can help to activate more muscle fibers, leading to improved muscle growth and strength.
Reduced risk of injury
Bench shirts provide support to the shoulders, chest, and triceps, which can help to reduce the risk of injury. These areas of the body are commonly injured during the bench press, and the added support provided by the bench shirt can help to protect them during heavy lifts. Additionally, the improved technique and increased muscle activation provided by the bench shirt can help to reduce the risk of injury.
Increased muscle activation
Bench shirts can help to activate more muscle fibers by providing resistance to the barbell. When the barbell is pressed against the resistance of the bench shirt, it creates a “bouncing” effect that helps to propel the weight upward. This increased muscle activation can lead to improved muscle growth and strength. Additionally, the added resistance provided by the bench shirt can help to target and engage more muscle fibers, leading to improved muscle development and performance.
Tips on Selecting a Bench Shirt
When selecting a bench shirt, it’s important to consider the type of material, the level of support, and the fit. Here are a few tips and examples to help you choose the right bench shirt for you:
Type of material: Single-ply shirts are generally the most affordable and easiest to find, but may not provide as much support as multi-ply or equipped shirts. Denim and polyester shirts have their own specific features, such as durability and stretchability respectively.
Level of support: Consider your current lifting ability and what level of support you need. A single-ply shirt may be sufficient for a beginner lifter, while an equipped shirt may be necessary for an advanced lifter.
Fit: A bench shirt should fit snugly but comfortably. It should not be so tight that it restricts movement or breathing, but should also not be so loose that it moves around during the lift.
Brand/Quality: Look for well-known brands or manufacturers that have a good reputation and use high-quality materials.
Price: As with any purchase, you’ll want to consider the cost of the shirt. Bench shirts can vary greatly in price, but you’ll want to be sure that the shirt you choose is of good quality and will last.
As a final thought, it’s important to remember that bench shirts are only allowed in certain types of powerlifting competitions, so check the rules and regulations of the specific organization before competing. Additionally, bench shirts should be used as a complement to a well-rounded powerlifting program, not a substitute for proper training and technique.