The Bench Press Shirt: Yes or No?

Proponents of the bench press shirt proclaim that it acts as a safety device, preventing injury when benching heavy weight.  Its detractors say that it is merely a crutch.  An ego builder as opposed to a muscle builder, enabling you to lift weight you would otherwise not be able to without its use.

So, which side is right?  Or are there merits to both points of view?

What is a Bench Press Shirt?

They are made of polyester, canvas, or denim.  The original bench press shirts were single ply polyester, while all bench press shirts worn by competitive lifters today are of a multi-ply thickness.  If you have ever seen one, especially when being worn by a lifter, the first thing that will come to your mind is how stiff it is.  Witness someone putting it on, you will find they often need assistance from one, possibly two others.  While it is being worn, the lifter is unable to put his arms down by his sides in a relaxed position; they are outstretched in front of him.  It is such a tight fit, powerlifters will tell you that if you are not in pain when wearing it, that means that it is not tight enough.

A weightlifter being helped into a bench press shirt made by Inzer.

They Increase Your Maximum Bench Press

Though this was initially denied by many competitive lifters, the fact is that in the 1980s, people discovered that they could bench press considerably more when wearing a shirt than when performing a "raw lift."  That gave rise to the double, then triple ply shirts that we know today.  Because they were originally touted as a safety device, they were permitted in powerlifting competitions.  When lifters noticed their maximum bench press increase, the market responded by making even thicker, tighter suits.

How the bench press shirt is able to do this is simple.  The strong, but elastic material acts like a very tight spring.  It exerts a force in the same direction as your arms as you push outward.  That is the reason your arms will extend in front of you when you wear the shirt.

A modern, multi-ply bench press shirt made from a reputable company can add more than 30% to your raw bench press.  As of 2015, the record for a raw bench press is 715 lbs. while the record with a shirt is 1,102 lbs.  Several lifters have broken the 1,000 lb. mark using a shirt.

Safety?

Do they really improve the safety of your lift?  That claim is, at best, debatable.  The original bench press shirts may have served to keep the lifter's shoulders warm in between attempts.  However, while some still may be reluctant to admit this, the main motivation today for the shirt is to increase benching ability.  The increasing popularity of weightlifting since the 1980s among the general population has rendered the safety claim very dubious.  Look around your gym and see how many people are wearing a shirt.  If it is a hardcore gym, you may find a few at any one time.  However, in most gyms and fitness centers that are not populated by a disproportionate amount of powerlifters, you will most likely find nobody wearing a shirt.  The fact that so many people are able to bench without a bench press shirt injury free is evidence that it is not necessary.

If you do buy a bench press shirt, there is at least one potential risk.  Like any clothing, it can potentially be susceptible to wear-out effects with use over time.  If there is an unnoticed run or weakness that develops, and the shirt tears when you are in the act of lifting a weight that is 30% or more beyond your real capability, the weight can crash down onto your sternum, causing injury, and possibly a torn pectoral muscle in the process of trying to stop the bar.  So if you do compete, and therefore need to buy a bench press shirt, make sure you inspect it for signs of wear every time you use it.

Conclusion

The Sphere of Health does not adhere to the claim that bench press shirts will improve your safety.  In fact, in certain circumstances, it may pose an increased risk.  The vast majority of people who bench press do so without the use of these shirts, and do it injury free for many years.  There is no demonstrable evidence that wearing one reduces the chance of an injury.  The vast majority of bench press injury can be prevented by proper technique.  It is unnecessary to purchase one, unless you lift competitively.  The reason being that they add too much of a percentage to your bench press to be able to do without in a powerlifting competition.  Since they are allowed, if you are without one, you simply will have no chance of winning.  If you do wish to compete, purchase a bench press shirt by a reputable company, such as Titan, Karin, or Inzer.