Bench Press

I hate to say it, but I’m not a fan of the Bench Press exercise. But, it’s such a popular exercise, that I couldn’t ignore it. Here’s why I don’t like it:

1. It supports your back because you have to lie down on a bench to perform it.  This is very non-functional. This is not the way you would perform a pushing motion in real life. Push ups and standing cable chest presses force you to push without back support.
2. You don’t have to use our core as much. Since your back is supported, you don’t have to work your core muscles as mush.
3. The bar doesn’t force you to use as many muscles as dumbbells and cables so.  Dumbbell Chest Presses and certainly TRX Chest Presses use much more muscles.

I really wish the Bench Press was not so tied into standard strength measurements of athletes like football players. Really, even football players never push opponents with something supporting their backs. So, why test them this way?

In addition to this exercise, you can see more at List of Exercises by Body Part. Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs.

 

Description

• Lie on a bench with your eyes directly under the bar
• Grip the bar at a width that will maintain your hands directly above your shoulders as you lower the weight.
• Inhale as you slowly lower the weights toward your chest
• Lower the bar until your elbows are just lower than your shoulders
• Exhale as you slowly raise the weights back to the starting postition
• Repeat for the desired amount of repetitions or until fatigued

Check out the List of Exercises by Body Part.