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]

Originally Posted by 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.

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]

Originally Posted by 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?

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]

Originally Posted by 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?

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]

Originally Posted by 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.

True except the article argues against those as well.

[Dreamliner]

Originally Posted by LeafUF

True except the article argues against those as well.

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

[LeafUF]

Originally Posted by Dreamliner

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_..._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!