Bench Press with Breast Implants

Bench Press for Women with Breast Implants: How to Exercise Safely and Effectively

After my second breast cancer diagnosis, I underwent a double mastectomy and later chose to have silicone implants placed over the muscle. Since strength training has been a critical part of my life, I was worried that I might not be able to do some of my favorite chest exercises, like barbell bench press again. Moves like chest press are not only good for physical strength but for emotional resilience and confidence as well. However, I understand that for many women like me with breast implants certain exercises, like the bench press, can bring up questions about safety, comfort, and effectiveness.

The bench press is one of the most powerful upper-body exercises for building strength in the chest, shoulders, and triceps. For those with breast implants, the right form and modifications are essential to avoid unnecessary strain while still reaping the benefits of this movement. In this guide, I’ll cover specific tips and answer commonly asked questions about the bench press for women with implants, so you can feel confident incorporating this exercise safely into your routine.

Why the Bench Press Can Be Safe and Effective with Implants

While you should always confirm with your doctor first, the bench press doesn’t have to be off-limits for women with breast implants. With careful form and modifications, it can be an excellent way to maintain upper body strength and muscle tone. Whether you have over-the-muscle implants or under-the-muscle implants, special care is recommended to ensure comfort and prevent unnecessary pressure on the implant area.

Key Tips for Bench Pressing with Breast Implants

Here are the main considerations to keep in mind when bench pressing if you have implants:

1. Adjust the Angle and Range of Motion

• Try the Incline Bench Press: While a traditional flat bench press targets the entire chest, it can sometimes create uncomfortable pressure over the implant area. Opting for an incline bench press can shift more of the focus to the upper chest and shoulders, reducing direct strain on the implants.
• Modify Range of Motion: Bringing the bar or dumbbells all the way to the chest can place extra pressure on implants, especially if they’re positioned over the muscle. Many women find it more comfortable to stop just short of the chest, which still effectively activates the chest muscles without compressing the implant area.

2. Focus on Form and Stability

• Keep Elbows at a 45-Degree Angle: Instead of flaring your elbows straight out, keep them at a 45-degree angle to your body. This position reduces pressure on the chest area and provides stability to the shoulders.
• Maintain a Natural Arch: A small, natural arch in your lower back is ideal for stabilizing your form. Avoid an excessive arch, as it can shift your form out of alignment and place additional pressure on the chest.

3. Choose Moderate Weights and Prioritize Control

• Start Light: For those new to pressing movements or resuming workouts after surgery, beginning with lighter weights is essential. The bench press can still be effective with low weights and controlled movements, helping to tone the upper body without risking implant strain.
• Use a Controlled, Smooth Motion: Avoid bouncing the bar or using momentum, as these can increase pressure on the implants. Instead, focus on a controlled, steady motion that emphasizes muscle activation rather than speed or force.

4. Listen to Your Body

• Adjust If You Feel Discomfort: If you experience tightness, pressure, or pain in the chest area, stop and assess your form or reduce the weight. Small adjustments, like limiting the range of motion or lowering the weight, may alleviate discomfort.
• Ease Back Gradually: Especially if you’re recovering from recent surgery, take time to ease back into pressing movements. Consult with your surgeon to understand when it’s safe to resume chest exercises, and consider working with a trainer to ensure proper form.

5. Consider Alternatives to the Traditional Barbell Bench Press

• Dumbbell Chest Press: Dumbbells allow more control over each arm’s movement, which can reduce strain on the chest area and accommodate different body positions. Many women find dumbbell presses more comfortable because of the greater range of motion.
• Chest Fly Variations: Chest fly exercises, particularly with lighter weights, target the chest muscles differently and can be gentler on the implants.
• Incline Push-Ups: These offer a great alternative to the bench press, allowing you to target the chest without putting direct weight on the implants.

Commonly Asked Questions

1. Can Breast Implants Be Damaged by the Bench Press?

Both over- and under-the-muscle implants are designed to withstand regular movement, but excessive pressure from heavy lifting or improper form can increase the risk of complications. Prioritizing good form, controlled movements, and moderate weights helps keep the bench press safe for women with implants.

2. Is It Safe to Perform All Chest Exercises with Implants?

Generally, yes. Many women with implants perform chest exercises without issues, regardless of whether the implants are over or under the muscle. The key is focusing on proper form and, if necessary, modifying movements to reduce direct strain on the chest. Maintaining chest strength is beneficial for overall posture and functional fitness.

3. Are There Differences in Comfort Between Over- and Under-the-Muscle Implants?

Yes, women with over-the-muscle implants may feel more direct pressure during pressing movements, while those with under-the-muscle implants might experience some tightness as the chest muscle contracts over the implant. Either way, adjusting the range of motion, weight, or using an incline bench can improve comfort.

4. Should I Use a Smith Machine or Free Weights for Bench Pressing with Implants?

The Smith Machine provides stability, which some women find reassuring. It can be particularly beneficial for beginners or those who prefer additional support. However, if you prefer more range of motion and control, dumbbells or a barbell bench press with light to moderate weights can also work well.

5. Can I Build a Strong Chest Without Compromising Implant Safety?

Absolutely. Whether your implants are over or under the muscle, you can build strength safely by choosing appropriate weights, focusing on controlled movements, and using exercises like incline presses, push ups, light barbell presses, and chest flies. Proper form and modifications allow for effective strength training without risking implant integrity.

6. Why Would You Do Bench Press If You Have Implants?

Doing the bench press, even with implants, offers significant benefits that extend beyond aesthetics. Strengthening the chest, shoulders, and triceps can help with functional movements in daily life, from lifting objects to supporting good posture. For women with breast implants, maintaining upper body strength can also improve overall confidence and body control, helping them feel empowered in their physical capabilities. Additionally, as women age, strength training exercises like the bench press play a role in preserving muscle mass and supporting bone density, which can help counteract natural age-related declines in strength.

Another key reason to include the bench press is to maintain balanced muscle development in the upper body. Chest exercises, including the bench press, can reduce the likelihood of muscle imbalances that may otherwise contribute to poor posture, rounded shoulders, or upper back strain. With careful attention to form and weight, the bench press can be an effective and safe way to build strength without straining implants, whether they’re placed over or under the muscle. By adapting the exercise to individual needs, women with implants can benefit from the bench press as part of a well-rounded fitness routine that supports long-term health, strength, and functional movement.

Benefits of the Bench Press for Women with Implants

1. Upper Body Strength: Helps develop the chest, shoulders, and triceps, which is essential for functional strength in daily activities.
2. Improved Posture: Strengthening the chest muscles can support better posture and reduce the tendency to round the shoulders.
3. Enhanced Confidence: Strength training can be empowering, especially for those who have gone through major life changes like a mastectomy.

Medical Release After Surgery

Engaging in chest exercises after breast implant surgery is generally safe once you have completely healed, but it’s essential to follow specific guidelines to ensure proper healing and maintain implant integrity. The American Society of Plastic Surgeons (ASPS) advises patients to avoid strenuous chest activities, including heavy lifting and intense workouts, for at least 3 to 6 months post-surgery. This precaution allows the body to heal adequately and reduces the risk of complications.

Once cleared by your surgeon, gradually reintroducing chest exercises can help restore strength and flexibility. The American Council on Exercise (ACE) recommends starting with low-intensity activities, such as light stretching and gentle range-of-motion exercises, before progressing to more demanding workouts. It’s crucial to listen to your body and consult with your healthcare provider to tailor an exercise program that aligns with your recovery status and fitness goals.

For personalized advice, always consult with your plastic surgeon or a certified fitness professional experienced in post-operative care. They can provide guidance on appropriate exercises and modifications to ensure a safe and effective return to physical activity after breast implant surgery.

Final Takeaway

The bench press can be a safe and effective exercise for women with implants when performed with the right modifications. By adjusting angles, prioritizing form, and listening to your body, you can achieve strength and tone while respecting the needs of your body after breast reconstruction. With these strategies, the bench press becomes a tool not only for physical strength but also for resilience, confidence, and empowerment.

Scientific Research Appendix

American Society of Plastic Surgeons (ASPS). “Breast Implant Removal and Breast Implant Revision.” American Society of Plastic Surgeons, 2022, www.plasticsurgery.org/reconstructive-procedures/breast-implant-removal. This article provides guidance on resuming physical activity and chest exercises after breast implant surgery, emphasizing a 3 to 6 month recovery period before returning to strenuous upper body activities.

Janzekovic, Jurij, et al. “Effect of Pectoral Muscle Exercises on Implant Position in Women with Submuscular Silicone Implants.” Aesthetic Plastic Surgery, vol. 38, no. 5, 2014, pp. 888-894. doi:10.1007/s00266-014-0358-7. This study explores the impact of chest exercises on breast implant position and shape, especially for submuscular implants, and provides recommendations on exercise modifications.

Adams, William P., and Kylanna H. Rios-Luna. “Considerations for Physical Activity after Breast Augmentation Surgery.” Plastic and Reconstructive Surgery, vol. 140, no. 5S, 2017, pp. 65S-74S. doi:10.1097/PRS.0000000000003926. This publication offers a comprehensive review of post-operative guidelines for returning to physical activity, including recommendations for chest exercises following breast augmentation.

American Council on Exercise (ACE). “Exercise Guidelines after Breast Augmentation Surgery.” ACE Health Library, www.acefitness.org. This guide provides recommendations on gradually resuming chest exercises, emphasizing low-intensity movements initially and a cautious progression to avoid stress on the implant area.