The bench press is one of the most popular and enduring exercises in strength training. It is a staple for building upper body muscle and strength, particularly in the pectorals, deltoids, and triceps. Most lifters know the common benefits: increased muscle mass, improved pressing strength, and better pushing power for sports.

However, research has uncovered several less obvious physiological and performance-related benefits that extend beyond the usual narrative. These are not speculative gym myths — they are supported by peer-reviewed scientific evidence.

This article explores three unusual, science-backed benefits of the bench press that are often overlooked, drawing on sports science, biomechanics, and exercise physiology research.

1. Bench Press Can Improve Bone Density and Skeleta

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