Today, I want to tackle a question that’s been bouncing around gyms everywhere: Do deadlifts help or hurt your bench press?
I’ve wondered about this myself, and after digging into it—and feeling it out in my own workouts—I’ve got some insights to share.
Let’s dive in and see how these two big lifts interact, and how they can both fit into your journey toward a stronger, more sculpted physique.
The Strategic Blend of Deadlifts and Bench Presses
You know, deadlifts and bench presses are like the bread and butter of strength training.
They’re foundational moves that pack a serious punch when it comes to building muscle and boosting overall strength.
But here’s something I didn’t fully appreciate until recently: combining them strategically can really up your game.
Deadlifts engage your entire body, especially your posterior chain (that’s your back muscles, glutes, and hamstrings).
And get this—having a strong posterior chain actually helps stabilize you during a bench press.
Who would have thought?
I remember when I started focusing more on my deadlifts.
Not only did I feel stronger overall, but I noticed my bench press started to improve too.
My core felt more solid, and I had better control during the lift.
The key is to plan your workouts so you’re not overdoing it.
Spread out these heavy hitters throughout your week, and mix in other exercises to keep things balanced.
Trust me, this approach keeps workouts fresh and helps you build strength across the board.
Can You Train Your Chest and Legs on the Same Day?
Ah, the age-old question.
I’ve been there—wondering if I should tackle both chest and legs in one session or split them up.
First off, let’s talk about the bench press. It’s a staple for a reason.
It really lights up your upper body and is fantastic for building those pecs.
But I’ve learned it’s not just about pushing heavy weights; it’s also about perfecting your technique and incorporating accessory exercises to keep progressing.
Now, deadlifts—they’re a beast of their own.
They work so many muscles and seriously boost your overall strength.
When I started prioritizing deadlifts, I noticed that my entire body felt more powerful, which, interestingly enough, helped my bench press numbers go up.
But here’s the thing I’ve found: if you’re aiming to hit a personal record on your bench press, it’s best to do it first in your workout when you’re fresh.
Same goes if you’re focusing on deadlifts. It’s all about prioritizing what’s most important to you at the time.
Research backs this up—training the muscle group you want to improve most at the beginning of your workout leads to better strength gains.
So, can you train chest and legs on the same day?
You can, but be prepared—it’s going to be intense!
I’ve tried it, and let me tell you, it’s no walk in the park.
Leg workouts alone can be brutal, and adding chest exercises makes for a monster session.
Many trainers recommend focusing on one major muscle group per session for the best results.
But let’s be real—sometimes life gets busy, and we can’t make it to the gym every day.
If that’s the case for you, combining chest and legs might be the way to go.
Here’s what I’ve found helpful—some classic workout splits that can make the most of your time:
3-Day Workout Split:
- Monday: Chest, triceps, abs
- Wednesday: Legs and shoulders
- Friday: Back, biceps, abs
2-Day Workout Split:
- Monday: Chest, back, triceps, biceps, abs
- Thursday: Legs, shoulders, abs
4-Day Workout Split:
- Monday: Chest, triceps, abs
- Tuesday: Back, biceps
- Thursday: Legs
- Friday: Shoulders, abs
I’ve cycled through these splits at different times, depending on my schedule.
It’s all about finding what works best for you and keeps you consistent.
Multi-Joint Exercises Like Deadlifts Boost Testosterone Levels
Here’s something that blew my mind: hitting big lifts like deadlifts and squats can actually boost your testosterone levels.
If you’re like me and sometimes think leg day isn’t as important for upper body gains, it’s time to rethink that!
I used to focus mainly on my chest, back, and arms, thinking that was the key to getting stronger up top.
But then I learned about the hormonal benefits of heavy leg exercises.
Doing deadlifts and squats, especially with heavy weights and low reps, triggers your body to produce more testosterone and growth hormones.
These hormones are essential for muscle growth and recovery.
So by skipping leg day, we’re not just missing out on balanced muscle development—we’re also missing an opportunity to naturally boost our body’s muscle-building capabilities.
Since I’ve started giving leg day the attention it deserves, I’ve noticed improvements all over.
Not to mention, my jeans fit better!
Training Your Legs Helps Prevent Injuries
I’ll admit it—I used to neglect my legs.
But after dealing with a few nagging injuries, I started to see the bigger picture.
Strengthening your legs isn’t just about aesthetics; it’s about building a solid foundation.
Our legs support us in so many movements, both in and out of the gym.
By incorporating exercises like deadlifts and squats, we’re strengthening the ligaments, tendons, and muscles that stabilize our joints.
This reduces the risk of injuries, especially in activities that involve running, jumping, or quick changes of direction.
I can’t tell you how much better I feel now that I’ve balanced out my training.
Not only do I feel stronger, but I’m also less worried about getting sidelined by an injury.
Study Reveals: Why Multi-Joint Exercises Beat Single-Joint Moves
I came across a study that really confirmed what I’ve been experiencing.
While single-joint exercises (like bicep curls) have their place, multi-joint exercises (like squats and deadlifts) provide more significant benefits.
The research showed that multi-joint exercises not only improve muscle strength but also enhance cardiovascular fitness more than single-joint exercises. (Pubmed/5744434)
Since I’ve focused more on multi-joint movements, I’ve seen better overall results.
Plus, these exercises are more functional—they mimic real-life movements and improve how our bodies perform in everyday activities.
8 Reasons Why You Must Have Deadlifts in Your Training Plan
If you’re still on the fence about deadlifts, here are eight reasons that might convince you:
1. Accelerate Weight Loss
Deadlifts activate large muscle groups, increasing your metabolism and helping you burn more calories even at rest.
Since incorporating them, I’ve noticed a significant boost in my fat loss efforts.
2. Builds a Balanced Physique
Deadlifts work multiple muscle groups simultaneously, promoting balanced muscle development.
It’s helped me avoid the dreaded “skip leg day” look.
3. Improves Everyday Movements
Strength gained from deadlifts carries over into daily life.
Lifting heavy objects or moving furniture becomes less of a chore.
4. Boosts Heart Health
Deadlifts get your heart rate up, improving cardiovascular health.
It’s like getting strength training and cardio benefits in one exercise.
5. Builds a Strong Back
They strengthen your entire back, promoting better posture.
I’ve noticed less back pain and a stronger core since adding them regularly.
6. Enhances Grip Strength
Deadlifts challenge your grip, which is essential for other lifts and daily tasks.
My handshake has definitely gotten firmer!
7. Develops Mental Toughness
Deadlifting heavy weights requires focus and determination.
Pushing through tough sets has built my mental resilience.
8. Increases Overall Power
By engaging both lower and upper body, deadlifts boost your overall strength and athletic performance.
I’ve felt more powerful in all my activities.
The Untold Truth About Deadlifts and Your Spine
Now, I won’t sugarcoat it—deadlifts can be hard on your lower back if not done properly.
I learned this the hard way when I tweaked my back by lifting with poor form.
If you have a history of back issues or herniated discs, it’s crucial to be cautious.
Always prioritize form over weight, and consider consulting a professional to ensure you’re lifting safely.
I started incorporating mobility work and focused on technique, which made a world of difference.
How to Deadlift Correctly
Proper form is everything with deadlifts.
Here’s how I’ve learned to do it right:
1. Set Up Your Stance
- Stand with feet hip-width apart, toes under the bar.
- The bar should be close to your shins.
2. Grip the Bar
- Bend at the hips and knees.
- Grab the bar with hands just outside your legs, using an overhand or mixed grip.
3. Engage Your Body
- Tighten your core.
- Pull your shoulders back and keep your back straight.
4. Lift the Bar
- Push through your heels.
- Extend your hips and knees simultaneously.
- Keep the bar close to your body.
5. Lockout at the Top
- Stand tall.
- Squeeze your glutes.
- Don’t lean back excessively.
6. Lower the Bar
- Hinge at the hips.
- Bend your knees as the bar passes them.
- Maintain control all the way down.
I can’t stress enough how important it is to keep your back straight and core engaged throughout the lift.
Common Deadlifting Mistakes to Avoid
I’ve made my fair share of mistakes.
Here are some common ones and how to avoid them:
1. Lifting Too Heavy Too Soon
– Ego can lead to injury.
– Start light to master form.
2. Rounding Your Back
– Puts strain on your spine.
– Keep your back straight, chest up.
3. Shoulders Rolling Forward
– Reduces muscle engagement.
– Pull shoulders back and down.
4. Barbell Too Far From Your Body
– Increases strain on the back.
– Keep the bar close—think “shave your legs” close.
5. Overextending at the Top
– Leaning back can hurt your spine.
– Stand tall without arching back.
6. Using a Grip That’s Too Wide
– Reduces leverage.
– Hands should be just outside your legs.
Learning from these mistakes has made my deadlift safer and more effective.
5 Deadlift Variations to Spice Up Your Workout
Sometimes, I like to mix things up.
Here are some variations I’ve enjoyed:
1. Romanian Deadlift
Great for hamstrings and glutes.
How to Do It:
- Keep knees slightly bent.
- Hinge at hips, lowering the bar while keeping back straight.
2. Stiff-Legged Deadlift
Emphasizes hamstrings.
How to Do It:
- Legs are straighter than Romanian.
- Lower until you feel a stretch, then rise back up.
3. Trap Bar Deadlift
Easier on the back.
How to Do It:
- Stand inside a trap bar.
- Grip handles at your sides.
- Lift with a more upright posture.
4. Good Morning
Focuses on lower back and hamstrings.
How to Do It:
- Barbell on shoulders.
- Hinge at hips, lowering torso forward.
5. Single-Leg Romanian Deadlift
Challenges balance and unilateral strength.
How to Do It:
- Stand on one leg.
- Hinge forward, extending other leg back.
These variations keep my workouts interesting and target muscles in different ways.
Conclusion
So, do deadlifts help or hurt your bench press?
From my experience, they definitely help!
By incorporating deadlifts thoughtfully into your routine, you build a stronger foundation that supports your bench press and overall strength goals.
Remember, it’s about balancing your workouts, focusing on form, and listening to your body.
Embrace both exercises, and you’ll be on your way to a stronger, more balanced physique.
FAQs
Why Add Deadlifts to Your Routine?
Deadlifts are the ultimate multitasker for your muscles, boosting strength, posture, and metabolism in one powerful move. They’re a must-have in any fitness plan!
Who Should Avoid Deadlifts?
If back issues or herniated discs are part of your health history, pause on deadlifts and consult a doctor first. Safety is key.
What Muscles Do Deadlifts Work
Deadlifts are an all-star move for your hamstrings, glutes, erector spinae, and trapezius, alongside engaging your core, quads, and forearms. It’s a full-body workout!
Injury Risks with Deadlifting?
Improper form and too much weight can lead to back strains or worse. Focus on mastering the technique with manageable weights to keep injuries at bay.
Boosting Your Bench Press: How?
Mix it up with incline and decline bench variations and integrate dumbbells and chest machines to hit all angles of your chest for maximum strength and growth.
Are Deadlifts and Bench Presses Enough for Muscle Mass?
While they’re foundational for building strength and mass, incorporating a variety of exercises ensures balanced muscle development and prevents plateauing.
