Redefining the Bench Press—How The Launch Pad™ Is Transforming an Iconic Exercise

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“The bench press hasn’t truly changed in nearly 100 years — until now.”

As the co-founder of Advanced Muscle Mechanics and the inventor of The Launch Pad™—our patented, peer-reviewed innovation for the weight bench—I’ve studied how the body adapts to resistance training and how equipment design accelerates (or limits) that adaptation. Below is a deep dive into the bench press’s history, its core biomechanics, and why The Launch Pad™ is rewriting what’s possible under the bar.

Explore: Launch Pad™ Product Page • Research Corner

Evolutionary Timeline: Major Milestones in Bench Press History

  • 1898–1905: Hackenschmidt’s “Supine Press” — Floor-based pressing restricted scapular motion but created the bench press’s foundational pattern (Todd, 1995).
  • 1900s–1910s: Floor Press Variations — Torso-elevating platforms emerged to extend range of motion.
  • 1920s–1930s: Simple Benches — Basic wood/metal benches; many without uprights, requiring a pullover or spotter (Todd, 1995).
  • 1930s–1950s: Standardization — Integrated uprights; bench press surpasses standing presses (Barnett, Kippers, & Turner, 1995).
  • 1950s–1960s: Competitive Adoption — Powerlifting cements the bench as a core lift (Duffey & Challis, 2007).
  • 1970s–2000s: Incremental Tweaks — Wider pads, incline/decline, better cushioning; injury risk research expands (Freedman, 2016; Reinold et al., 2004).
  • Early 21st Century: Biomechanics First — Scapular freedom and spinal alignment rise to the forefront ( Cudlip et al., 2022; Yildiz et al., 2020).
  • Present Day: The Launch Pad™ — A first-principles redesign integrating ergonomics, biomechanics, and neuromuscular optimization.
“From the floor press to the flat bench to The Launch Pad™—each era reflected the limits of its design.”

Related: See All Peer-Reviewed Research

From Hackenschmidt to High-Performance: Where Flat Benches Fall Short

Biomechanical constraints: Flat, uniform surfaces restrict natural scapular retraction and protraction, elevating the risk of impingement and lumbar strain (Todd, 1995; Reinold et al., 2004).

Design stagnation: Decades of popularity masked the costs of a geometry that forces lifters into positions that compromise joint health and force transfer.

Coach Takeaway: Equipment geometry is not neutral—it either supports or fights optimal motor patterns.

Deep Dive: Research Corner • Launch Pad™ Overview

The Launch Pad™: The First True Biomechanical Bench Upgrade

“Peer-reviewed findings show 1-RM gains 66% greater than a flat bench in just 4 weeks (UCLA study).”

Source: Scientific Journal of Sport and Performance

Feature Standard Flat Bench Launch Pad™ Performance Impact
Design Philosophy Flat, minimal biomechanics Contoured for scapular support & neutral spine Safer joints; stronger pressing angles
Range of Motion Restricts scapular glide Enables protraction/retraction Lower impingement risk
Body Stabilization Relies on accessory stabilizers Integrated stabilization channels More output to prime movers
Load Distribution Stress on shoulders/lumbar Redistributed across kinetic chain Less overuse strain; higher force
Ergogenic Aid None Optimized leverage & force Lift heavier with fewer joint costs
Injury Risk Higher (shoulder & low back) Significantly reduced Greater training longevity

How It Works: Mechanisms That Matter

  • Ergonomic Contouring — Supports healthy scapular retraction/rotation to mitigate impingement risk (Yildiz et al., 2020) and maintain neutral shoulder alignment under load (Reinold et al., 2004).
  • Neuromuscular Efficiency — Positions the torso for higher motor unit recruitment in pecs/triceps (Sakamoto & Sinclair, 2012); reduces stabilizer fatigue (Duffey & Challis, 2007).
  • Mechanical Advantage — A shoulder “spotting” effect improves leverage and spreads load to minimize chronic strain ( Cudlip et al., 2022).
  • Training Versatility — Ideal for hypertrophy blocks, dynamic effort cycles, technical refinement, and rehab/return-to-play protocols.

Learn more: Launch Pad™ Specs • Full Study

Who Benefits From The Launch Pad™ Revolution?

  • Coaches & Trainers: Advanced periodization options; proactive injury reduction (Freedman, 2016). Research Corner
  • Athletes: Heavier, safer pressing with less overuse stress (Sakamoto & Sinclair, 2012). Performance Findings
  • Gym Owners & Tactical Units: Research-backed differentiation; lower liability and longer equipment lifespan. Facility Pricing Info 
  • Fitness Enthusiasts: Built-in positioning cues that boost confidence and break plateaus. See Customer Results

Final Word: A Historic Turning Point

“The flat bench defined the last century of strength training. The Launch Pad™ will define the next one.”

From Hackenschmidt’s floor press to today’s competition stage, the bench press has symbolized strength—but design stagnation kept performance on a short leash. By merging peer-reviewed science, ergonomic engineering, and performance-driven biomechanics, The Launch Pad™ doesn’t just improve the bench press—it redefines it.

Next steps: Get The Launch Pad™ • Dive Into The Research

References

  1. Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), 222–227.
  2. Cudlip, A. C., Maciukiewicz, J. M., Pinto, B. L., & Dickerson, C. R. (2022). Upper extremity muscle activity and joint loading changes between the standard and powerlifting bench press techniques. Journal of Sports Sciences, 40(9), 1055–1063.
  3. Duffey, M. J., & Challis, J. H. (2007). Fatigue effects on bar kinematics during the bench press. Journal of Strength and Conditioning Research, 21(2), 556–560.
  4. Freedman, D. A. (2016). Scapular kinematics and subacromial impingement: A review of the evidence. Journal of Orthopaedic & Sports Physical Therapy, 46(9), 775–781.
  5. Reinold, M. M., Wilk, K. E., Fleisig, G. S., & Andrews, J. R. (2004). Electromyographic analysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises. Journal of Orthopaedic & Sports Physical Therapy, 34(7), 385–394.
  6. Sakamoto, A., & Sinclair, P. J. (2012). Muscle activations under varying lifting speeds and intensities during bench press. European Journal of Applied Physiology, 112(3), 1015–1025.
  7. Todd, T. (1995). The origins of the bench press. Journal of Sport History, 22(3), 272–290.
  8. UCLA / Scientific Journal of Sport and Performance (2025). Eccentrically overloaded bench press training: Augmenting strength gains via a novel bench press pad.
  9. Yildiz, Y., et al. (2020). Influence of shoulder position on anterior capsule strain during bench press. Journal of Strength and Conditioning Research, 34(8), 2204-2211.
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