Bench Press, how useful is it really?

[Elementality]

In my continuous research and attempt of understanding weight lifting I've come to a conclusion on something. How useful is bench pressing really? I mean, sitting on your back pushing up a barbel, when are you ever on your back using such a movement of strength? I decided to take benching out of my routine, just makes my pecs look big but what does that really do for me? Im going to replace it with clean n jerks for the pull and push motion in one rep. <speed + power = strength no?> I am also going to replace it by focusing more on bar dips where as before I used them more as assistance, but I think they're more useful than benching.

So, I think my routine is pull ups, deads, squats, clean n jerks, bar dips, rows. Any comments on ignoring bench?

<I may also add more olympic style lifts that use the entire body in one rep as well, i really like that stuff, makes me feel like im getting more of a practical strength gain that can be used in sports/fights and other random stuff.

 

[DaveTSI]

its the #1 compound movement for your upper body, it should be a staple in any strength athletes training. It works chest, delts, lats, tris, numerous small stabilizer muscles, how could you say its not usefull? Depending on your style and form of benchpressing, you can use your whole body, yes including legs. Why do you think NFL combines include benchpress in there workouts, its the best test of upperbody strength and conditioning.

 

[Elementality]

its the #1 compound movement for your upper body, it should be a staple in any strength athletes training. It works chest, delts, lats, tris, numerous small stabilizer muscles, how could you say its not usefull? Depending on your style and form of benchpressing, you can use your whole body, yes including legs. Why do you think NFL combines include benchpress in there workouts, its the best test of upperbody strength and conditioning.

Yeah I see your point but I think its more for looks than for actual power. It will give you a focused strength and make your breasts look like a golden knights from lord jo jo's platoon of the madmens divine. But, I want explosive power baby, power and speed and the bench just makes me feel bulky, big with boobies. I have no problem increasing my bench every two weeks, but It also increase my chest size and I dont like that. I bring up a much bigger sweat, heavy breathing, and the over all pump and feeling of POWER BABY when I do split n jerks, cleans, clean n jerks and just stuff on my feet with explosive power.

But hey, if you like bench then whateversz, just my two cents on it.

 

[beerdrinker]

I think a lot of people would argue that the overhead press is a much better indicator of overall, functional upper body strength than the bench press. However, due to being able to move substantially more weight with the bench press, there probably isn't a much better exercise for building upper body strength and mass. I know this sounds contradictory, but I think Ripp explains it pretty well http://startingstrength.com/files/preview/153.pdf (click for illustrations)

"A comparison of the kinetic chain vectors of the press, typical football activity, and the bench
press. Note that in the lineman’s effort there are elements of both vertical and horizontal force application. The
press strongly develops the ability to push through a range of directions while driving from the ground. The
bench press is more limited in the applicability of the strength it produces, although it allows the use of heavier
weights.

The NFL combine probably uses the bench press instead of the press for the same reason the press is no longer included in they Olympics. Too difficult to judge properly and safely when people start leaning back into a standing bench press when it gets heavy.

All that being said, I can't imagine not including the bench press as a staple movement unless you just cant fit it in from doing other stuff like Oly lifts. I don't think it's one bit just for show.

 

[fortunatesun]

Although I agree with the logic of the replies, the original poster's point of view is understandable. O lifts are called 'the athletic lifts' for a reason and you can build a massively strong chest with heavy dips.

The factor you can't ignore, though, is stated in the quote from Repptoe. The plane of motion that bench provides is unique. Holding off your opponent at arm's length for instance.

Depending on the goal then, it's a matter of emphasis. I think it's OK to not make bench a primary exercise, but don't ignore them altogether. Make them as accessory and/or cycle them in your exercise selection to maintain a level of competence.

 

[Nick_Escalantes]

I was thinking about swaying the bar from side-to-side at the top of the rep to create 'muscle confusion' that I've heard about. But I'm worried that I might damage my arms or shoulders.

 

[beerdrinker]

I was thinking about swaying the bar from side-to-side at the top of the rep to create 'muscle confusion' that I've heard about. But I'm worried that I might damage my arms or shoulders.

If you want to confuse your muscles, make them do calculus. Seriously though, this business about "confusing" muscles is a bunch of BS, IMO. I would worry about shoulder damage by swaying the bar. That's not a good idea.

 

[fortunatesun]

You could try changing grips (close, med, normal, wide) or factors like number of sets and reps, tempo, and rest.

 

[deathdroprob]

ID definatly keep it in there. I garantee, youll get some sort of problem from not doing it in other lifts.

 

[Scotsman]

Bench does develop overall upper body power. Benefits are increases shoulder and arm strength, increased holding capacity (ie arm grasping power) for carrying, balances out back strength to help overall body power. Try pushing a car for a while, you use the hell out of your chest.

As far as just getting bulky that's a matter of training and rep scheme. If you stay in the strength building phase instead of hypertrophy you'll gain power without gaining as much bulk.

It is also very important to focus on training the rest of the body if you want overall power. So remember those squats and deads.

Cheers,
Scotsman

 

[Klown]

For sport carryover at least, it seems like the push press would be the most beneficial, simply because it's a total body movement that starts at the feet and ends with an upper body press.

The co-ordination and transfer of power from lower to upper body is seems like it'd be the most beneficial.

 

[PoweredUp]

In my continuous research and attempt of understanding weight lifting I've come to a conclusion on something. How useful is bench pressing really? I mean, sitting on your back pushing up a barbel, when are you ever on your back using such a movement of strength? I decided to take benching out of my routine, just makes my pecs look big but what does that really do for me? Im going to replace it with clean n jerks for the pull and push motion in one rep. <speed + power = strength no?> I am also going to replace it by focusing more on bar dips where as before I used them more as assistance, but I think they're more useful than benching.

So, I think my routine is pull ups, deads, squats, clean n jerks, bar dips, rows. Any comments on ignoring bench?

<I may also add more olympic style lifts that use the entire body in one rep as well, i really like that stuff, makes me feel like im getting more of a practical strength gain that can be used in sports/fights and other random stuff.

Rippetoe actually states in his latest book (basic barbell training) that you could theoretically use dips in place of the bench press.

 

[bigdave2628]

It all depends on what your goal is. Do you want to impress people or build a big chest. If you want to impress people then keep doing it. If you want a big chest then do it as a alternate exercise. Just my opinon. I have done 500lbs for 2 reps pausing both of them without a shirt. When I stoped doing flat bench every week and started focusing on Incline my chest grew 2 inches in 9 months.

 

[Elementality]

It all depends on what your goal is. Do you want to impress people or build a big chest. If you want to impress people then keep doing it. If you want a big chest then do it as a alternate exercise. Just my opinon. I have done 500lbs for 2 reps pausing both of them without a shirt. When I stoped doing flat bench every week and started focusing on Incline my chest grew 2 inches in 9 months.

I thought flat bench was the chest builder for size. I naturally have a very big chest, people at the pool or wherever i had my shirt off thought I could bench 250 lbs and I had never even lifted weights before. Im trying to avoid growing the chest any bigger!. Its too big, so I stopped doing bench and now your telling me thats the opposite of what I should do?

 

[bigdave2628]

Flat bench might be for some people, but for me it was not. Bro, Im not telling you to do anything. If you dont want to make your chest any bigger then quit doing chest. It's that simple.

 

[Elementality]

Flat bench might be for some people, but for me it was not. Bro, Im not telling you to do anything. If you dont want to make your chest any bigger then quit doing chest. It's that simple.

for sure, but shouldnt chest be trained in moderation just to keep overall strength balanced.