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Bench Pressing is NOT Killing Your Gains!

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Rating: 4.0; Vote: 1

m going to show you how the deficiencies of the bench press as an exercise are easily overcome and therefore are no reason to avoid the exercise all together. There have been many to say that when it comes to building muscle, bench pressing is inferior and incapable of doing a good job. I disagree and I-m breaking out the muscle markers to prove my point. That said, it begs to reason that we would start with a discussion of the main function of the chest at the shoulder. The movement called horizontal adduction is what the pecs are most responsible for. This is the act of bringing the upper arm from a position away from the midline of the body to a position closer to the midline of the body. This does not have to cross midline or even reach midline to be considered horizontal adduction in the same way that bending the elbow just a little bit during a curl is still elbow flexion (albeit not full flexion of the elbow. This brings us to the question of whether or not the bench press is training the key function of the chest at all. Many people that concentrate on only what the forearm is doing when the arm is moving will say that the arms are not horizontally abducted during the bench press and therefore not working the chest as well as it should (or at least not as much as the shoulders and triceps. That is false. If you look at the demonstration of the upper arms in both the bench press and the crossover you will see that the mechanics are very much the same. The only thing that is slightly different is the amount of range of motion that the upper arm is going through into adduction during the movements. There are other differences however that need to be considered. While the range of motion of shoulder adduction are less in the bench press than they are in the crossover, the amount of weight that can be loaded during the bench is superior. This means, that you are able to overload the chest more effectively with the bench despite its shortened range. That doesn-t have to be the end of the argument however. Since we know that full chest activation can be achieved by performing loaded horizontal adduction across midline, we can simply opt to compliment or accessorize the bench as the main lift with a few sets of crossovers for max chest recruitment. This is something we have covered here before by including some high to low or low to high crossovers after your main bench work for the day. Those that use the range limitations are selling this exercise short and not understanding the full picture. In much the same way, the deadlift is an exercise that we all will readily agree is capable of building a bigger, stronger back. However, if you look at the range of motion of the lats and other back muscles in the lift they are surely not being brought anywhere near the limits they are capable of by acting on the joints the muscles cross. This doesn-t hold back the movement from being a gains producer however. The bottom line is, you have to define your training goals. If hypertrophy is your main goal then you will want to find ways to make sure you leave no gaps in your training. Perform the complimentary exercises to fill in range gaps or strength curve gaps. If you are simply looking to build strength in the bench press, as a competitive powerlifter however, seeking ways to expand the range beyond what would be needed for the lift is unnecessary. If you-re looking for a program that will help you to build muscle and get ripped like an athlete, head to the link below and start training with the ATHLEAN-X Training Systems. Start seeing gains faster by training harder and smarter in the next 90 days. If you-re looking
Date: 2022-04-22

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Comments and reviews: 10

Montana
Before I even start watching this video, i never hit the gym seriously until the marine corps. The bench press is my main chest workout and I-ve seen nothing but gains from it. Strength and size and tone of my chest. Yes i use cables and dumbbells and other exercises now but I used just he bench (flat incline and decline) and it got me the chest and pecs and strength i got today. From barely being able to do two 95lb to being able to bench 225lb in a year
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Mike
Jeff, my right elbow later tendon clicks while benching Or pressing. It's like it's loose and pops out of place rowing down and rolls, pops in pressing up.
It causes inflammation. I take fish oil and glucosamine and have tried forearm exeri, but nothing seems to stop this. Is there anything special or specific I can stop this problem with? Please inform me.
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zerosumequation
The Bench Press is INEFFIECIENT. .. for CHEST GAINS - no matter how you spin it. Always has been - always will be. .. its just basic mechanics. I now use Technogym Pec Deck and have made more gains in a month than I did all those years benching. Ohh and never forget GENETICS - I could spend 11, 000hrs in the gym and never even look like Mr X. ..
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Hi jeff, I am not sure if you can see this comment, but whatever i'd say thanks to you and your team. I'm from China, i need to use a vpn to jump out the-great wall-to watch your videos. There is little meaningful and high-quality fitness video in China, and the videos about fix and therapy is more hard to find.
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CB
I-ve lost 100 pounds since my workout journey and I-m beginning to see my abs and a more toned physic. Although I consider my progress to be astounding, the extra skin around the lower abdomen is eats at my ego. Do you have any advice on resistance training combating extra skin?
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Kshitij
-ATHLEAN-X I am 6ft 3, at the age of 14. My weight is 50kg. and I can't get higher than that I want to build muscle but I can't. my hands are too thin I can do 30 push-ups easily but they tremble on every push up. I am also vegetarian. what should I do
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Funny
Gurl, why the fuk can't you adjust the intro volume so it doesn't blow out our eardrums. it's sooooooooooooooo annoying. I have to mute it or skip past it. Just do the whole thing over. Make something fresh and new and not so rock lite.
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Ryan
Hey Jeff. Love your videos. I was thinking since youve been making them for such a long period of time. I thought it would be cool to see you re visit some of your old videos to see what still holds up today, or things you would tweak.
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Dom
Did Bicep Curls and One arm is bigger than the other I nearly couldn-t straighten my arm but now it-s better should I stop working out on the arm and start doing the other or just take a break for a few until it goes down
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Mr
I absolutely love it when you use the muscle markers. Especially because I'm not from an english speaking country and my english isn't perfect.
The muscle markers sometimes really help to fully understand everything
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