Bench Press--Never Again

[00200293]

So lately I have found myself in a massive plateau and could not add pounds to my bench press. I found some advice online and have implemented it into my routine with great success. Instead of bench press I am doing weighted dips and weighted pushups. WOW!

After doing this I may never go back to bench press again. My chest has exploded, with stretch marks to show for it, and I have no shoulder/rotator problems what so ever--something I couldn't claim with the bench press.

If anyone is stuck on the bench give it a try. I give you permission to fudge with the rippetoes program.

Good luck just sharing my experience.

[SuffolkPunch]

I had problems with my bench for a long time - until I saw a vid explaining how powerlifters perform this exercise as a full body movement. Now I'm back to adding 5lbs every couple of workouts.

[Hut*Hut]

Good tip! Big fan of weighted push ups over bench press, myself. The only problem is being able to weight them to your strength level when you start getting strong. When you outgrow an 80lb weighted vest and the capasity of a sturdy ruck sack there's nowhere to go. But until then, I'd say it's a superior exercise and an appropriate choice for novices & early intermediates if they have a way to weight them. As Rip himself says 'Bench press is to weighted push up as Lat pull down is to chin up'. Dips of course will always be useful!

[C-Squared]

Saying you'll never do bench press again is just gonna make you plateau again in a lil while... the idea is that you constantly rotate and change your workouts to KEEP from plateauing... if you do nothing but weighted dips and pushups, you'll be in the same spot again in a month or two.

[00200293]

Saying you'll never do bench press again is just gonna make you plateau again in a lil while... the idea is that you constantly rotate and change your workouts to KEEP from plateauing... if you do nothing but weighted dips and pushups, you'll be in the same spot again in a month or two.

I respectfully disagree with your argument. With weighted dips and pushups I have found numerous ways to keep my body guessing.

Example: Wider Grip Dips vs. Close Grip / Diamond Pushups vs. Decline Yoga Ball Pushups

With Bench it was really taxing on my body and I tried everything to master it, but it still tore my rotators up.

[00200293]

Good tip! Big fan of weighted push ups over bench press, myself. The only problem is being able to weight them to your strength level when you start getting strong. When you outgrow an 80lb weighted vest and the capasity of a sturdy ruck sack there's nowhere to go. But until then, I'd say it's a superior exercise and an appropriate choice for novices & early intermediates if they have a way to weight them. As Rip himself says 'Bench press is to weighted push up as Lat pull down is to chin up'. Dips of course will always be useful!

I do not have a vest, but what has been working for me is getting a backpack and filling it with weights. I would imagine you could pack that sack pretty full.

Thanks for the reply I also feel the pushup is a better overall upperbody exercise than the bench press.

[C-Squared]

I respectfully disagree with your argument. With weighted dips and pushups I have found numerous ways to keep my body guessing.

Example: Wider Grip Dips vs. Close Grip / Diamond Pushups vs. Decline Yoga Ball Pushups

With Bench it was really taxing on my body and I tried everything to master it, but it still tore my rotators up.

haha you're gonna be disappointed if you cut it out completely... don't forget DB Bench Press, which replicates the motion with a more natural movement that is less stressful on the rotator cuff, and allows the triceps to expand and contract more naturally too...

If you're going for SIZE, using a yoga ball is silly - you're GREATLY sacrificing stability and the ability to lift BIG weights... like I said tho, time will tell you what I am right now, but do what you want...

[00200293]

haha you're gonna be disappointed if you cut it out completely... don't forget DB Bench Press, which replicates the motion with a more natural movement that is less stressful on the rotator cuff, and allows the triceps to expand and contract more naturally too...

If you're going for SIZE, using a yoga ball is silly - you're GREATLY sacrificing stability and the ability to lift BIG weights... like I said tho, time will tell you what I am right now, but do what you want...

I'm just curious, but do you speak from experience?

You can't tell me that someone who can dip there weight plus 3 or 4 plates will not have a huge chest...

[Rval86]

I respectfully disagree with your argument. With weighted dips and pushups I have found numerous ways to keep my body guessing.

Example: Wider Grip Dips vs. Close Grip / Diamond Pushups vs. Decline Yoga Ball Pushups

With Bench it was really taxing on my body and I tried everything to master it, but it still tore my rotators up.

There are also a ton of different ways to keep your body guessing when you are bench pressing. Different ways to variate can include incline, decline, narrow grip, towel, not to mention switching between barbells and dumbells. Those different techniques, along with varying your sets/reps/tempo/intensity etc. should keep you from hitting a plateau. That being said it is good to toss in weighted dips/flys/cable crosses and other chest exercises as well.

[NorCalJoel]

Everyone rocking the weighted vest or just Plates placed on your back? and then weighted dips with a belt? I have also seen some people put dumbbells in between there legs, not really working for me. Good thread, think ill rotate it into the workouts.

[DevilsSon]

I couldnt agree more. I personally like weighted push ups and dips more so than bench press.

Weighted Dips are very convenient in terms of adding extra weight.

Weighted Push Ups are a bit more tricky, but I have gone as high as 7 plates for a rep.....though you need a partner to do this. You basically have a partner stack the plates on your back where you're centered and then as there are progressively more plates, have the partner slighlty hold the plates to prevent them from sliding out.

[Dire.Straits.]

I agree that if dips and weighted pushups are what work for you, you should stick with them.
But why give up one of the most versatile tools you have?

Why not, instead of cutting it out completely, include it, as well as the dips and pushups. This way your hitting your chest in many different ways.

[Young_One]

I respectfully disagree with your argument. With weighted dips and pushups I have found numerous ways to keep my body guessing.

Example: Wider Grip Dips vs. Close Grip / Diamond Pushups vs. Decline Yoga Ball Pushups

With Bench it was really taxing on my body and I tried everything to master it, but it still tore my rotators up.

You do realized you can also do wide grip/close grip bench press?

[LFOD]

I had problems with my bench for a long time - until I saw a vid explaining how powerlifters perform this exercise as a full body movement. Now I'm back to adding 5lbs every couple of workouts.

Same here. Once I realized the importance of:

1. the arch
2. squeezing the shoulderblades and forming a platform with the lats
3. keeping elbows tucked a little / shoulders back
4. pushing from the heels

the benchpress became a much safer, more stable and more effective lift for me. Can lift more without rotator problems.

Of course I also agree with the OP that weighted dips are a damned fine exercise too.

Anyone try pushups w/ blast straps?

[C-Squared]

I'm just curious, but do you speak from experience?

You can't tell me that someone who can dip there weight plus 3 or 4 plates will not have a huge chest...

I CAN say that complacency in a workout = plateauing... that's common knowledge.

[FeaRxUnLeAsHeD]

So lately I have found myself in a massive plateau and could not add pounds to my bench press. I found some advice online and have implemented it into my routine with great success. Instead of bench press I am doing weighted dips and weighted pushups. WOW!

After doing this I may never go back to bench press again. My chest has exploded, with stretch marks to show for it, and I have no shoulder/rotator problems what so ever--something I couldn't claim with the bench press.

If anyone is stuck on the bench give it a try. I give you permission to fudge with the rippetoes program.

Good luck just sharing my experience.

Feather Curls, gameboy press, and shirt squats wont get you anywhere.