Exercise Analysis: Bench Press

Overall Rating: 8.65
The rating system for an exercise should be determined on a weighted average basis. The following is the breakdown of weighted percentages to the overall rating grade: Full Body Sustainability 40%, Strength 30%, Intensity 20%, and Convenience 5%.

Full Body Sustainability: 8.0
1. Bench Presses, made famous by bodybuilders, are one of the most sustainable exercises for the upper body (Pectorals, Deltoids, Core, and Triceps) with the following benefits: Strength, Mass, Bone Density, Definition, Core, and a Natural Hormone Stimulant.

Strength: 9.5
1. If done properly, it would increase strength throughout your upper body.
2. The body tension that it creates is so profound, muscles fibers are being challenged to support the ability to perform the exercise. As a result, the fibers would break, requiring the need to recover.
3. This is not a full body workout, therefore, the mass and definition building is concentrated in the upper body.

Intensity: 9.0
1. Good quality Bench Presses would allow your nerves and muscles to react, with 90 second rest intervals between sets.
2. The higher the intensity and tension of the Bench Press, the more strength and endurance you build.
3. This is a main chest and upper body workout, but do include some sort of “HIT” regimen if you want to increase the intensity.  If your objective is to gain mass, follow the 90 second rest interval, and you can perform other ancillary   chest workouts. But if done properly, the intensity is relatively high, therefore, ensure you do not overwork your muscles.
                                                                                                                                           
Convenience: 8.0
1. Quality Bench Presses improves the efficiency of your workout, requiring less time for your upper body, reducing the time needed in the gym.
2. Bench Presses does require to have a bench, bar, and weights. Nevertheless, there are different types which are the following: Normal Grip, Reverse Grip, Closed Grip, Inclined, Declined, Chained, Bungee, and California.
3. To preserve the intensity and tension, weights would produce more muscle growth, weight maintenance, and better overall results.

Takeaway:
Bench Presses would allow you to sustain a great upper body, through building your strength, endurance, bone density, and overall health.