Bench presses and biceps curls are two of the most widely used exercises. Well-developed chest and arm muscles are considered primary indicators of physical fitness by many. These exercises target different muscles and have differing protocols regarding exercise order. They both offer modifications that will emphasize different fibers of the targeted muscle. In spite of their differences in execution, they are similar in their ability to produce muscular fitness.
Bench Press
The bench press is considered the gold-standard for upper body resistance training. Primarily performed to target the pectoralis major muscle of the chest, it also engages the anterior deltoid of the shoulder and the triceps brachii. The bench press is what is known as a "core exercise". It other words, it should be done early, if not first, in your upper body strength routine. Core exercises involve multiple muscle groups and joints. In this case, the shoulder and elbow joints are involved in the execution of this exercise. Multi-joint exercises, such as the bench press, offer greater force production than those exercises working through only one joint.
Bench Press Execution
This exercise is performed by assuming a lying position on a weight bench. Your eyes should be in line with the barbell. Grab the barbell with hands just outside of shoulder-width apart. Lift the bar off the support. Inhale as you slowly lower the bar toward your chest. Do not bounce the bar off the chest, instead, lightly touch the bar to the chest. Push the bar back to the start position exhaling through the movement. Bench presses can also be done from an inclined position to target the superior or upper fibers of the chest, as well as from a declined position to hit the inferior or lower fibers. It is best to have a spotter monitor this exercise to ensure safety.
Curliing Exercises
Curling exercises are referred to as "assisted exercises". Assisted exercises only emphasize one muscle group and tend to fatigue faster. The biceps curl is a single-joint exercise because it only involves the elbow joint. Because there is only one muscle group and one joint involved, force production is less than that of multi-joint exercises. The biceps brachii is comprised of a short and a long head that are engaged through curling exercises with limited involvement of the neighboring brachialis muscle.
Execution of Curls
Curls can be executed utilizing many different pieces of equipment including, barbells, dumbbells, resistance bands, and cable-pulley machines. Each one offers a unique benefit for the biceps. Basically, curls are performed with the resistance held in front of or to the side of the thighs. Although they can be performed with the palms facing down, typically a palms up technique is employed. The goal is to bring the arms from an extended position to a flexed or contracted one by curling the resistance up toward the shoulders. Curling can be done from a standing or seated position depending on the equipment being used.
References
- "Strength Training Anatomy, Third Edition"; Frederic Delavier; 2010
- "Principles of Anatomy and Physiology, 12th Edition"; Gerard J. Tortora, Bryan Derrickson; 2009
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