The bench press often gets a bad rap as a vanity exercise – an exercise favored by gym bros who bond and banter over how much weight they can get off their chest. My running partner who is a daily lifter recently told me she finds the bench press “stupid and annoying.” 

So let’s take a moment to appreciate the bench press – and the whole suite of upper body exercises – as essential moves for making us better, not just at pushing furniture around, but also in daily life and, yes, endurance sports. 

Though we tend to think of power as coming from our legs and glutes, our arms, shoulders, chest, and back are important supporting actors. Upper body resistance training, including the bench press (which, when done properly, also engages your legs and core), helps endurance enthusiasts, whether you run, cycle, swim, hike, surf, ski, or walk, improve performance by increasing strength, stability, and control. Here’s how:

Improved form and efficiency

A strong upper body helps you maintain a stable position, whether keeping you upright on your feet or supporting you from the seat of your bike. By reducing fatigue, slouching, and side-to-side movement, you’re more efficient. That means you use less energy to produce more power. 

Reduced pain and injury risk

Strong muscles help protect joints from injury. Because a strong upper body allows you to maintain proper form and have good stability, you also experience less stress on your lower body. That means fewer aches and pains and overuse injuries. 

Increased power

Your arms help drive your legs forward when you’re running, and maybe even more so when your legs start to wear down. On a bike, you channel power from pulling on your handlebars into your legs pushing on the pedals. No matter the sport, your upper body plays a role in how well you perform.

Upper Body Moves, FTW

Aim to do 2 to 3 sessions of upper body strength training per week. Include pushing exercises like the bench press and overhead press, along with pulling exercises like the bent over row and lat pulldown or chin up. If you’re new to training, hiring a coach for a few sessions will help you dial in form.