Bench press overrated?

[Grimbeard]

Any of you dislike Bench press and prefer other exercises? I have a friend who refuse to do them and he's enormous regardless, so just wondering about your opinion on this old goodie...

[skarotum]

Unless there is an injury I don't see why. It is the only real compound power movement for the chest and I can't see why anyone would refuse to do it. Cable flys aren't going to replace heavy benching for a chest builder and I don't think benching is overrated by any means. It is THE staple chest exercise.

[markyg]

In before DiamondDelts

[eupharies]

Alternative is DB press, greater range of motion.

[madgoat33]

I haven't touched a bb benchpress since i started lifting again about 2 months ago. I just use DB's.

[skarotum]

I kind of assume the term "Bench press" encompassed DB bench press as well as BB bench press.
IF not though, then yeah, solely DB benching isn't too uncommon.

[JerG]

Probably the best upper body exercise...

I used to never bb bench, I regret not doing it.

[TheGr8S1]

Most overrated exercise in existence

[Joe Go]

I'm not the best bench presser by any means, but each exercise has it's day. When I work barbell bench press I'm after the outer sweep on my chest. When I work dumbell bench press I'm after the center of my chest. I know each of these exercises work a little more than just certain the area's of the chest I posted, but these are the area's I focus on the hardest, in my head, while doing them.

[Grimbeard]

Most overrated exercise in existence

Really...can you elaborate on this?

[TheGr8S1]

Really...can you elaborate on this?

Does this really need elaboration?

[RU4A69]

I don't do pancake presses.

Dips/Incline > Flat bench

[rocketman44]

There seems to be a school of thought among some lifters that the barbell bench press (and, I suppose, the dumbbell press too) is not all it's cracked up to be.

However, the large majority of articles I've read rank it as one of the three essential compound moves (along with deads and squats). I'd guess the majority of lifters/trainers feel similarly.

Besides the problem shoulder pain for some, I have trouble seeing why this exercise is "overrated". To me, there's no substitute for the act of pressing, whether it's barbells or DBs.

But I will say that if this is exclusively about barbell presses, the dumbbell press is a worthy substitute if one does not wish or cannot do barbell presses.

[NIUNIU_SAN]

Most overrated exercise in existence

Hi, please cite the proof for this.

[TheGr8S1]

Just think about it people, i'm not saying don't bench press, it's just overrated. Ask yourself how many times you are asked how much you bench vs. squats, deadlifts, pull-ups, etc? Look at most gyms how many power racks are their compared to bench presses? It's overrated as a chest builder too. Most would agree that tucking in your elbows helps you bench more, but at the same time it minimizes chest involvement. Flaring your elbows involves chest more, but it places your shoulders in a compromising position. How many people do you know emphasize rowing and rotator cuff work to compensate for bench pressing when you go to the gym? My opinion I'm not here to argue with no one

[kj]

BB bench: some (many) grow with it, and some don't. Some individuals are just better mechanically suited to do the bench (holds true for many compounds usually. Selected body structures provide some mechnical advantage for certain motions).

It's fashionable (almost like defiance for the sake of defiance) to say the BB bench sucks.

It doesn't. If you think it does, then chances are you are doing it wrong, or have crazy strong delts. Believe it or not, I need the strongest MMC on the bench press (more than what I need while doing rows). The BB bench does require some MMC that most people fail to acknowledge. It's true, that delts play a lot in the pressing, but if you can focus on the MMC and feel your chest while doing it, there shouldn't be any problem.

Look at elite powerlifters: many of those guys have massive pecs- from BB bench.

Not saying DB bench isn't effective. It's just as good as a movement (not necessarily better. Greater ROM or not).

All I am saying is work on your BB bench. Get the form down. Get it perfect. Don't keep your feet in the air. Don't fall for "don't let your back off the bench" - doesn't matter...however, DO KEEP your butt on the bench. If your butt isn't on the bench, you are calling for injuries. Press in a staright line, up and down; don't press in an arc. Keep your elbows tucked. Try to rip the bar apart while squeezing it right after the concentric part of the motion. Train your triceps. Keep your sholder blades pulled together and keep 'em tight. Lower the weight. DO IT RIGHT.

Are you guys, those who say it's a useless movement, doing all of these things (and more. Many of which I haven't listed, and many that I probably don't know) while doing the BB bench? If you aren't, then shut up, and don't jump on a radical statement someone made just to sound...radical. Try it for yourself. If it still doesn't work, then, by all means, cuss all you want.

[Defiant1]

WTF is so hard to comprehend?


It works really well for some people.

It hardly works at all for others.

I'm one of the second group, but I don't deny that it works well for others.

The problem comes from people ramming exercises down others throats as "mandatory".

[Juggernaut33]

Flatbench barbell presses are a staple in my chest routine.

[hugowrx04]

WTF is so hard to comprehend?


It works really well for some people.

It hardly works at all for others.

I'm one of the second group, but I don't deny that it works well for others.

The problem comes from people ramming exercises down others throats as "mandatory".

i agree with this........ when i started 1 year and a half ago i used to bench press but then i heard from people how is not so good so i stuck with dips, incline and dbs but now i'm really going to give bb bench a chance since i need to lay off dips for sometime due to shoulder pain. We'll se if it works or not

[pepingtom]

If you get shoulder pain when benching its because your form is not perfect, and if you still get shoulder pain with good form its because your not doing the right exercises with the right form in your routine to supplement the bench press.

[forcefedfreak]

I think form a functional standpoint the traditional barbell bench press is some what useless. With that being said I train a horizontal pushing movement twice a week (once unilaterally once bilaterally, separate days)

From a hypertrophy standpoint I think it definitely has its benefits, but it isn't necessary to the success of a program.

[clusternakker]

Direct chest work is pure hypertrophy, Hossain RezaZadeh was never too interested in bb bench, but he has no reason to be being an olympic lifter. If you want a nice pretty chest, bb bench will help.

[Grimbeard]

There is no denying the BP aids significantly in adding upper body thickness...although I do prefer the incline over the flat by a long shot.

[GetBig87]

Most overrated exercise in existence

So true. Stick to crossover flyes and pec dec machines <--- real mass builders.


















































Kidding. Nothing creates more overload than the basic barbell movements. Military press, bench press, bent row, squat, deadlift ect. Mass builders.

[NIUNIU_SAN]

Most overrated exercise in existence

145lbs

Nothing creates more overload than the basic barbell movements. Military press, bench press, bent row, squat, deadlift ect. Mass builders.

310lbs




Just thought I'd point that out.. carry on..

[spot_skater]

145lbs








310lbs




Just thought I'd point that out.. carry on..

-sigh-

It's how you carry weight, my man.

And IMO bench press is the biggest ego lift, but at the same time it's a great mass builder for the chest. People always ask what ya bench... never what you squat or dead.

Personally, I'm more a fan of incline... but I do both... you kind of have to.

[carl1174]

Most overrated exercise in existence

Suppose its all down to personal tastes, but Rippetoe, Arnie, Park et al. cant all be wrong...Can they?

[hulkout]

Personally, I have not done flat bench presses for the past 10 years. I feel dips, incline barbell and dumbbell presses, are much better exercises. It's hard to imagine, but prior to the 1950s, bench presses were not a staple exercise. Back then, military presses, inclines, and dips were used to build the shoulder girdle muscles. Chests tended to be higher and more square looking back then. They didn't have the low hanging tit-like appearance that many of the bench pressers have. But the worst thing about benching honestly is that it encourages the lazy bench press dude who comes in, gets to lie down nice and comfy, does bench presses with 10 minute rests in between sets, and goes home. With the older type of routine where more standing exercises were encouraged, this was impossible.

[Grimbeard]

I love Military presses...
Nothing has given me so much size to my upper body overall as Military presses.

[R_Bid]

i have never met someone in my life who had a big bench press and a small chest.

imo, that means... /thread