Bench press is one of the popular exercises for strength training, but there have been speculations that this activity can cause stunted growth, especially in teens.
Fortunately, research has proven no scientific evidence to support this myth; the only known causes of stunted growth are injuries to bones not yet matured.
The good news is, when done with proper form and without the risk of injury due to overtraining or poor form, strength training including bench press can be performed safely and without the worry of being at risk of stunting growth.
Let’s take a closer look at the science behind the bench press to discover if this claim is true.
Does the Bench Press Make a Difference?
Performing the bench press is an excellent way to target the chest muscles, triceps and shoulders.
To ensure a safe and effective execution of this exercise, individuals should use a sturdy and well-balanced bench with sufficient height for supporting their body.
Aligning in a straight line from head to heel is also critical for achieving proper technique during the press.
With practice, one can achieve maximum benefit by pressing up using both arms while engaging the chest muscles on the descent.
By building strength and power of this important upper-body muscle group over time, they can enjoy the healthful benefits of weight training exercises like the bench press.
Is Weight Training Harmful to Growth?
During the adolescent years, growth in height begins to rapidly increase prior to reaching full physical maturity.
This accelerated growth period typically lasts from 8-13 years old for girls and 10-15 years old for boys.
A great way for children to develop physically during this time is through weight training and other physical activities.
While many may assume that weight lifting may stunt growth, it can actually strengthen bone structure while providing an outlet for energy.
However, it is important that safe form is practiced at all times; improper form or an injury due to weight training has the potential to cause stunted growth.
Can you Lift Weights at 15?
Weight training is a powerful tool that has been used by people of all ages for centuries and can offer you high-level benefits.
- Increased muscle strength
- Improved cardiovascular capabilities
- Increased confidence
- Better joint strength
- Increased bone density
Are some of the advantages of weight training. It is captivating to see how one can reach body transformation goals through this type of physical activity.
You can start lifting weights from the age of 15 with parental permission so it can become part of your fitness routine at an early stage in life.
Always pay attention to proper form, keeping your back straight and breathing correctly when lifting weights; not doing so might result in injury.
As a beginner you should be aware of lifting light weights before gradually increasing the weight as you become stronger to avoid overdoing it.
How Frequently Should a 15-Year-Old Exercise?
If you’re looking to increase the strength and endurance of your muscles, finding the perfect training split is essential.
With hundreds of options available for you to try, you can tailor your workout regime according to your lifestyle.
For steady results, it’s best to stagger training sessions for individual muscle groups at a frequency that will give them enough time for recovery.
Additionally, beginners may find higher frequency training schedules particularly beneficial because they allow ample opportunity to practice proper form and technique as well as gradually increase their range of motion over time.
This balanced approach can lead to better long term gains.
What Should a Gym-Going 15-Year-Old Do?
If you are new to the gym, it is important to focus on basic exercises such as compound lifts that will help you become stronger and build muscle.
These movements include:
- Bench presses
- Squats
- Deadlifts
- Pull-ups
However, there are a few other exercises that should also be considered. Romanian Deadlifts target hamstrings and glutes, while Barbell Rows work the back muscles.
Chin-ups helps with upper body strength while the Dumbell Chest Press and Dumbell Incline Press develop overall chest strength.
Training these basic exercises will ensure your body becomes used to intense workouts and help you progress towards your fitness goals.
How Can I Gain Muscle at the Age of 15?
Building muscle is a process that requires dedication and commitment over an extended period of time.
To increase lean body mass, it is important to adhere to three distinct steps.
Resistance workouts help to create tiny tears within the muscle fibers and with enough repetition will lead to increased size.
In addition, while engaging in strength training exercises, it is advisable to consume a caloric surplus of foods rich in protein alongside regular rest days.
By following these three key pillars consistently over the course of 5-7 months, individuals can expect to achieve their desired aesthetic goals and maintain them for years to come.
Which Age is Ideal for Gym?
Answering questions concerning the ideal age at which one should begin exercising is difficult because it doesn’t have a quantifiable answer.
Even though there is no exact age, starting to lift weights in a gym during the early years can bring a whole host of benefits and proves to be beneficial in later years.
Numerous anecdotal stories exist of individuals who started working out at a young age and later on achieved extraordinary feats of strength and mastery of form, demonstrating how important it is to start early.
By beginning the practice early, an individual has enough time to perfect techniques and hone them to prepare for heavy lifts down the road.
Does Lifting Heavy Weights Stunt Growth?
Ronnie Coleman, a tall guy who made waves in the fitness and bodybuilding scene for his daring stunts, was infamous for his videos on Tik Tok of deadlifting 800lbs and kicking up 200lbs dumbbells.
While many skeptics argued that lifting heavy weights stunted growth, it is scientifically untrue in fact, the only way weight training can stunt growth is if you injure your growth plates.
Coleman’s extraordinary feats are proof-positive that even if you are tall, pushing yourself to do greater physical feats with proper form and technique can lead to impressive results.
Do Push-ups Stunt Growth?
Push-ups are one of the most widely practiced exercises, not least because they’re a fantastic way to train several muscle groups at once.
Despite some outdated rumors, push-ups will not stunt growth; in fact, with proper form they can actually help train the pecs, shoulders, triceps and core muscles.
Studies show that the key to growing long and strong lies in healthy nutrition and good exercise form quite simply, no type of training is bad for growth as long as technique is maintained.
Push-ups are an easy, effective way to start perfecting your daily exercise routine!
Does Weight Lifting Boost Testosterone?
Testosterone is a vital hormone for the development of male characteristics and the building of muscle mass and strength.
Recent research has demonstrated that resistance training can be an effective way to enhance production of testosterone, growth hormone, and IGF (Insulin-like Growth Factor).
Furthermore, this type system of exercise can aid in the maintenance of healthy levels of these hormones even during times of aging.
Although these hormones are developed differently in each individual, continually being active in resistance training provides positive feedback to the body’s production process.
Conclusion
The bench press is a classic staple of any weightlifting routine and it is an effective way to develop strength and size in the chest, shoulders, and triceps.
However, for those just beginning their fitness journey or for athletes looking to add variety, there are numerous alternatives to the bench press which can help achieve training goals.
Among these other presses are barbell, dumbbell presses, Arnold Presses, push-ups, and dips – all offering different variations of resistance.
When working with weights or performing exercises, it is highly recommended to have expert guidance in order to ensure safe execution.
Bodybuilding and fitness workouts can be strenuous if not performed properly and having an experienced coach can help you optimize your results while avoiding potential risks.
Hi, I'm Dave Moffat the founder and Chief Editor of steroidsourcetalk.com and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.
