Should You Bench Press ?

[Dreamliner]

According to respected trainer, Chad Waterbury, unless you're a powerlifter ... no. Here he explains why and suggests productive alternatives:

http://www.chadwaterbury.com

[LeafUF]

Definitely an interesting stance though not one I plan to adopt any time soon. To me if it isn't harmful and you enjoy it there is no reason to quit. I actually think for me changing to movements that would require a higher amount of reps would aggravate some injuries and lead to set backs.

[Dreamliner]

Definitely an interesting stance though not one I plan to adopt any time soon. To me if it isn't harmful and you enjoy it there is no reason to quit. I actually think for me changing to movements that would require a higher amount of reps would aggravate some injuries and lead to set backs.

Yeah, I'm not a big fan of high reps either. I've hurt myself doing high reps as well as low reps. I've hurt myself doing weights and bodyweight exercises. A new trend is doing low reps, but nowhere near maximal effort ... but doing them more frequently. Ex: 2 X 5 with maybe 10RM weights ... but five days a week.

However, I will say that "It doesn't hurt now" can, repeat: CAN be seductive as damage can occur, little by little, over time before it becomes apparent. I know that's what happened to me. I did ridiculous stuff, for years, before my shoulders began to hurt.

On the other side, some are obviously better built for bench pressing than others. Men with shorter humeri and barrel chests only have to push the bar 12'' or so. And their elbows don't migrate much past midline.

[LeafUF]

Good point on some being better built for it. I have a naturally big chest and my arms aren't very long. Even with shoulder issues bench has never aggravated me. And in fact I only do between 15 and 20 reps a week. That's it. I do think Waterbury is right that a fighter is better served doing other exercises nut what about an offensive lineman?

[Dreamliner]

Good point on some being better built for it. I have a naturally big chest and my arms aren't very long. Even with shoulder issues bench has never aggravated me. And in fact I only do between 15 and 20 reps a week. That's it. I do think Waterbury is right that a fighter is better served doing other exercises nut what about an offensive lineman?

Well, you'd think that O-Linemen are made for bench pressing. But some argue that an incline-pressing movement better transfers to blocking and fending off people, presumably because you typically extend your arms with torso inclination in the 'athletic stance.'

On a side-note: just a pet-peeve of mine, but I don't understand why obesity is considered to be an advantage for an O-Lineman. I get the 'mass is harder to move" argument. But I think I'd prefer to trade off at least some of the fat for the enhanced athleticism.

[ATL_Gator]

You should bench press, but only on Mondays. That should immediately be followed by some incline bench presses, then finish up with a boatload of curls, preferrably with too much weight where you use your back and momentum to complete the curl.


Too much?

[97g8tr]

bench pressing is great for developing bar muscles.

[Dreamliner]

You should bench press, but only on Mondays. That should immediately be followed by some incline bench presses, then finish up with a boatload of curls, preferrably with too much weight where you use your back and momentum to complete the curl.


Too much?

No, that's just right. Then you should drive home, hunched over the wheel. Then spend the rest of the evening hunched over the computer. This really brings out the pecs.

[tec68]

I honestly just enjoy benching more than any thing else.

[StrangeGator]

I like the bench press because it's nice to lay down.

[LeafUF]

All the bench press hate is odd. Its worked for every bodybuilder since the inception of the sport. I think it still works. Most of arent trying to build functional muscle though a strong chest does come in handy. Honestly, working out is the pursuit of vanity and if benching builds "bar muscles" then that is what you should be doing.

[Dreamliner]

I don't see it so much as hate (although there may be some of that ... and certainly I wouldn't mind being a big bench-presser) as much as a refreshing counter-balance to long-standing convention. We've had bench press for breakfast, lunch and dinner. Maybe it's time to talk about something else.

If you're a powerlifter, clearly you have to bench press. If you enjoy bench-pressing, and it isn't injurious, by all means, bench press! Otherwise:

I again submit that there is no such thing as an "exercise you can't do without." Bench Press is no exception. For pushing strength AND hypertrophy, there are numerous (and arguably safer AND more effective) alternatives. And when you watch elite bodybuilders train these days, you are as apt to see them using dumbbells and even machines as you are barbell bench presses.

[GuyWhiteyCorngood]

In a year of crossfit, we benched once using our bodyweight. After not benching for more than 6 months, my bench press was stronger than ever.

[LeafUF]

I don't see it so much as hate (although there may be some of that ... and certainly I wouldn't mind being a big bench-presser) as much as a refreshing counter-balance to long-standing convention. We've had bench press for breakfast, lunch and dinner. Maybe it's time to talk about something else.

If you're a powerlifter, clearly you have to bench press. If you enjoy bench-pressing, and it isn't injurious, by all means, bench press! Otherwise:

I again submit that there is no such thing as an "exercise you can't do without." Bench Press is no exception. For pushing strength AND hypertrophy, there are numerous (and arguably safer AND more effective) alternatives. And when you watch elite bodybuilders train these days, you are as apt to see them using dumbbells and even machines as you are barbell bench presses.

True except the article argues against those as well.

[Dreamliner]

True except the article argues against those as well.

I'm not sure I follow ... that he argues against dumbbells and machines too ?

[LeafUF]

I'm not sure I follow ... that he argues against dumbbells and machines too ?

Yeah, unless I am misunderstanding his quotes.

Even though there are dozens of bench press variations that incorporate dumbbells and various angles, the overriding problem is still the same: there’s very little scapular movement.

The only people who should train a traditional bench press on a regular basis are powerlifters. If you’re not a powerlifter stick to variations of the push-up, handstand push-up, standing cable chest press, dips from rings, and the one-arm floor press with rotation.

Now I do totally agree that there is no exercise you cant live without and if people dont want to bench press by all mean dont do it. I just prefer it to the exercises he is recommending.

[Dreamliner]

Fair enough.

[Dreamliner]

Latest T-Nation article, by noted strength trainer Nick Tumminello, underscoring the limitations of the bench press. For starters, with regards to the claim that the lift transfers to sports, one study has shown that an individual cannot exert a force greater than around 40% his bodyweight while standing:

http://www.t-nation.com

And again, Tumminello says the same thing I'd say, do bench press if: (a) you're a powerlifter or (b) you enjoy it.

Otherwise, it's overrated.

[LeafUF]

Here is the direct link. http://www.t-nation.com/free_online_article/most_recent/the_truth_about_the_bench_press_1

The bench press is one of the "big" lifts. It's reached almost mythic status among lifters, and most would be gravely concerned if a potential training program didn't include it.

Many guys enjoy benching because it's a great way to get their man card from their gym buddies or get a much-needed ego boost every now and then. It's also a must for powerlifters since it's a third of their sport. And if you're training for the combine, you'd better be benching to prepare for the much-ballyhooed 225-pound rep-test.

But what about for field, court, and combat athletes looking to improve their overall performance?

Here at Performance U, we use the bench press, but we don't emphasize it as a pillar lift for athletes. The truth is, it isn't ideally suited for improving the standing pushing actions needed for optimal sports performance.

[Dreamliner]

Thanks, Leaf. And keep on bench-pressing! :wink:

[LeafUF]

Cant say I disagree with him at all really. If you are looking to build strength specific to performance there are very few things that require you laying on your back pushing a heavy weight straight up.

Now, one thing I don't see mentioned anywhere is if these other exercises make you look better. Most people are in it for the pure vanity and if benching makes my chest look better then that is what should be done.

[Dreamliner]

Fair question. No question that bench-pressing will induce hypertrophy. But I suspect that the other exercises he mentions will do the same. And on a personal note, with my relatively long arms and flat chest, bench press tends to be shoulder-dominant. In other words, I never realized much in the way of pec hypertrophy from it. I honestly got better results in that regard with pushup variations.

In fact, if I had a client who just wanted to have better looking pecs (and shoulders), I might just have them doing lots of pushups.

[LeafUF]

So, it may be like many things highly individual based.

Another question, the majority of people who look to a personal trainer are doing so for weight loss. Would there be more benefit towards that goal from benching heavier weights or doing some of the other alternatives mentioned with lower weights or body weight?

[Dreamliner]

So, it may be like many things highly individual based.

Another question, the majority of people who look to a personal trainer are doing so for weight loss. Would there be more benefit towards that goal from benching heavier weights or doing some of the other alternatives mentioned with lower weights or body weight?

Sure, it could be an individual thing. On the other hand, if it were a young or relatively untrained person wanting a bigger chest, I'd let them pull an exercise out of a hat and also make sure they watched The History Channel. Their chests would grow like crazy!

For me, offhand, I'd guess that 90% of the people who come to me have weight-loss as their primary goal. My approach, whether they're fond of it or not, is to establish calorie deficit and strength training as THE twin pillars of weight-loss. I even bias their training towards lower reps much like a powerlifter would.

But almost all of them get some sort of pushup variation. Now, I do have one client who was already training at Planet Fitness. I encouraged him to continue with the chest press machine he was doing but to add in seated rows to balance it out.

You know I'm a bodyweight exercise enthusiast. And not because I believe that bodyweight exercises are superior to weights. I don't really believe that. But with my clients in mind, they certainly are more convenient. PLUS, bodyweight exercises provide an ENORMOUS incentive to lose weight!

But let me throw in one other thing: just because most of my folks are looking to lose weight doesn't mean the guys in particular aren't looking for better aesthetics. But I tell them that nothing will improve aesthetics more than losing subcutaneous fat. Many will already have fairly impressive looking pecs underneath the 'cushion.' This is one reason I don't obsess about exercise choice.

[abramroyy]

I thought that the Bench Press is the best way for building up our body. I used to perform bench press regularly and recently I am trying to improve my bench press by Daily we will take a couple of exercises. Everyday we check our weight and try to maintain low weight and high reps. We follows a correct measures to build up our body. Always maintain proteins and nutrient food. We try spend more time in gym. Not only exercises we also practice walking and jogging also properly. Definitely we improve our bench press. Please produce some more attachments for the more detailed view.



bench press tips (http://www.benchpressrecord.com/)
Bench Press Max (http://www.benchpressrecord.com/)

[Dreamliner]

I thought that the Bench Press is the best way for building up our body. I used to perform bench press regularly and recently I am trying to improve my bench press by Daily we will take a couple of exercises. Everyday we check our weight and try to maintain low weight and high reps. We follows a correct measures to build up our body. Always maintain proteins and nutrient food. We try spend more time in gym. Not only exercises we also practice walking and jogging also properly. Definitely we improve our bench press. Please produce some more attachments for the more detailed view.



bench press tips (http://www.benchpressrecord.com/)
Bench Press Max (http://www.benchpressrecord.com/)

Yes, doing bench presses make you better at bench pressing. No, bench pressing is not the best way to build up your body. It's probably not even the best way to build up your chest.

[oI2ange]

I honestly just enjoy benching more than any thing else.

when i used to lift, this. bench was always my best and favorite lift. (naturally big chest though).

[deviation]

Why skip such a great compound movement? That would just be dumb imo.

I've got new client starting this weekend and i'll most definitely get her to put the bench press (flat,incline and decline) into her routines. Mostly incline of course.

The bench press can work so many muscles, including the core and legs to stabilize or purely core if you raise your legs up.

[Dreamliner]

I can think of several reasons to skip it. For starters, it's overrated. Secondly, it can be quite hard on the shoulders. People who can do it without hurting themselves tend not to be sympathetic towards those who cannot. And so, essentially, they wind up forcing it on others. There is no such thing as an exercise "you can't do without."

[GatorFan89]

I prefer dumb bells over bench press. I used to love benching and doing inclines/declines with the bar. I started using dumb bells just recently and I have been missing out man. They work more muscles in the chest and you feel it a lot more. Now I do a different work for chest each week, I'll do all dumb bells one week and all barbells the next, with some cables exercises added, too.

[rstonegator]

The most often thing someone is asked if they know you workout is "How much do you bench" so of course it is important. If you like pushups join the miltary and become a DI you'll get plenty of reps. My personal opinion the three best core lifts are BP,Deadlifts and clean and jerks

[Dreamliner]

The most often thing someone is asked if they know you workout is "How much do you bench" so of course it is important. If you like pushups join the miltary and become a DI you'll get plenty of reps. My personal opinion the three best core lifts are BP,Deadlifts and clean and jerks

You make it sound like "How much do you bench ?" is a really important question.

[deviation]

The most often thing someone is asked if they know you workout is "How much do you bench" so of course it is important. If you like pushups join the miltary and become a DI you'll get plenty of reps. My personal opinion the three best core lifts are BP,Deadlifts and clean and jerks

Don't forget the squat. The squat if done correctly can work much more than just your legs.

Also back to the bench press. Yeah sure it puts pressure on the shoulders, that's why it's called a "compound lift". That's why it's a great exercise for people starting out. Puts more emphasis on more than just 1 muscle.

Also to the other person talking about DB bench press. Why only do one? They are completely different exercises. DB uses more rotary cuff and stabilizer muscles compared to the bench press. Don't limit your self, shock your body and broaden your horizon as they say.

[og8trz]

I have discovered you can find an expert to argue on either side of any argument you want to make. Our grandparents and great grandparents had it right;everything in moderation.

[wesstump]

In order to be good on the bench, You have to do a lot of other work on certain body parts. You have to be very strong in the shoulders, chest, and tri's. There is a need to work these different body parts with the correct exercises and done correctly. Dumbells need to be done in the flat bench, decline and the incline. It's also good to do chest flys with the dumbells. You need to do lots of tricept work. I supper set at least twive a week. Bicepts do nothing for the bench but you can make your arms look good...if that's what you want. I've been working out for over 30 years and I'm still pushing what most people would call good. I'll be 70 in November and I still love working out. It's really doesn't matter how much you can press. Working out will make you look and feel good about yourself. For me, the bench is one of my workout routine that I will never stop doing. Note: I am a state champion on the bench in the Florida Seniors Olympics. I'm working on breaking the US record in December. I think I can....I know I can! However, you should do what ever is best for you in your opinion.

[Dreamliner]

wes, you're a veritable bench pressing machine.

[scubadude007]

I like the bench press because it's nice to lay down.

My thoughts exactly! :laugh:

[Dreamliner]

The skinny guy's revenge:

"How much do ya one-armed pushups ?"