The bench press is an inherently flawed strength movement.
It is almost entirely upper-body orientated and has functional carry over to real world situtations and it alone would not help with any real world principles.
If follow the human structure for power and strength output:
>Arms are for holding and shooting outwards, however the latter is only effectively possible when the lower body is in motion through kinetic flow
>Back is for bracing and stabilization while delivering the power from the lower body, like scaffolding around construction.
>Legs and lower are for total power output and are 90% responsible, if not more, for strength and explosivity in any movement.
Bench press has no lower body motion in any significant or present amounts and is completely flawed on this alone. The only reason why it's so propagated in strength training is because the upper chest and back has a lot connective muscles, however these are more responsible for isometric squeezing and holding than for isolated forward and backward power output ALONE.
A better exercise selection are push presses (NOT OHP) and plyometric burpees or push ups coupled with the push presses.
In conclusion (tl;dr)
The bench press is a flawed exercise for strength and power output because it has no lower body kinetic chain and works the muscles incorrectly.
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Shut up nerd
Frick you
this nerd doesn’t even do bench
do you even lift, homosexual?
yes
post body
Nobody cares, geek. I'll keep setting bench PRs for Ralsei from Deltarune and no DYEL (OP) is going to stop me.
Tell me you bench b***h weight without telling me you bench b***h weight.
>I'm thinking
Kys tripgay.
>t. Dyel
Having 6 inches of fat to cushion and rebound the bar upwards isn't full ROM and it isn't strength training, it's cheating and you know it.
>Not my hecking full ROMerino!!!!!
I touch chest and lock out my elbows, it's full ROM, simple as.
This is cope
you need to do some hill sprints and go on a lean diet.
>Captcha: RXHG0Y
Post belly
t. arches so much that the range of motion is 3 millimeters
I'd rather bench b***h weight or not bench at all and have an aesthetic physique than be a fatfrick who fails 5plmao8 sumo diddly.
Ok, so post your physique
I love that powerlifters live rent-free in the heads of you morons, it never fails to make me smile when I see how much you can't stop talking about them.
he also got mogged by a much leaner dude
True
OP can't bench at least 405 lbs. What a loser.
It seems like the simplest movement for building triceps though. Skullcrushers feel like all they work is my tendon and you can only do pulldowns on a machine.
>would not help with any real world principles.
what about a big rock or log being on your chest?
You are bridging your hips upwards before push the weight up if you had a log on your chest, that causes power output and disrupts the weight of the object.
Push press is the best weighted pushing lift.
Based another person realized the flaw of bench. OHP and dips are the godking duo for upper body.
>Bench press has no lower body motion in any significant or present amounts and is completely flawed on this alone.
This homie aint usin leg drive!!!!
Been doing full body three times a week, with benching and deadlifting and doing stairmaster for cardio afterwords. I like it, but will someone tell me if it's flawed?
No, OP is just a fricking moron. Why aren’t you incorporating squats somewhere into your schedule though?
Have shit flexibility and am on a cut (am overweight) so wanted to make absolutely certain to program in intense cardio. Stairs seemed to address flexibility and hit glutes / hammies while still having cardio baked in. Possibly moronic. I do want to keep the full body minimalist angle, super inspiring.
Ah, well if you’d had read the sticky you’d understand the overwhelming importance of 3 specific lifts.
- bench press
- deadlifts
- squats
I’d say 2/3 ain’t bad but only cause it’s a Meatloaf song. Still keep it up anon. Just do squats as well.
>I’d say 2/3 ain’t bad but only cause it’s a Meatloaf song
Based beyond belief.
Thanks for this good advice. It's just tough making sure I still do cardio, too. 30 yr old boomer, at the phase of life where I'm thinking more about seeing my grandkids someday
You’re welcome, the reason I ask about the sticky and push you towards it is because it used to essentially be accepted as board culture for it to be read as a given in the first place and it’ll teach you more in 1 1/2-2 1/2 hours than all anons here combined for the first 4-6 months. It’ll also arm you confidently with the knowledge to combat the sheer amount of bullshit that exists on 80% of the board and means when you do ask questions to helpful anons you’ll be expanding on and adding to the base of knowledge you’ve been acquiring.
Plus obviously it’ll put you in a much better position going forward to look how you want to look, feel how you want to feel and live how you want to live which is really what it’s all about.
- Keep up the good work anon!
- We believe in you!
- YGMI!
- Now please take the time to read the sticky at your earliest convenience brother.
>It's just tough making sure I still do cardio, too.
Oh and -
Whenthegoinggetstoughthetoughgetgoing.Jpeg/inspo
When I was in Highschool I did 50 reps on 225 on the bench press, i could have kept going but my spotter passed out from hyperventilating because he was counting too fast. The next year I heard that they had to increase the weight.
They announced my totals on the loudspeaker and you could hear the clapping echoing down the hall until the entire school was in a roiling frenzy.
The carried me outside on their shoulders and kept walking until we reached the desert, I instructed them to build me a stately pleasure dome, and when finished they all decided to stay as my followers.
> i could have kept going but my spotter passed out from hyperventilating because he was counting too fast
lold hard
ケック
Most isolated muscle exercises are useless when it comes to real life utilization due to the fact that they are designed for muscular hypertrophy instead of functionality.
Most buffed guys are actually weaker in real life situations due to lack of muscle memory and movement outside their gym routine. They lack flexibility most of the time. And those hypertrophic muscles actually a survival deterrent due to requirement of much dauly calorie intake.
>noooo you must do the super duper burpee jumps that simulate hopping from tree branch to tree branch
Frick off
what the frick is going on here
he's trying to fly
>looking good isn't functional
>lifting to be good at movements done by low income slaves is functional
lmaoing at your life
It also fricks with ur shoulder overtime if you don't have perfect form.
You’re moronic. You need both upper and lower exercises to build strength. If you try to do one exercise for both, one part will lag behind the other, because a weight that is appropriate for legs isn’t one that’s appropriate for arms.
I'm swearing off barbell bench cause of shoulder strain.
gonna replace with db presses, cables, and rings once my shoulder heals
FRICK bench press
Same, man. That shit fricked with my left shoulder and I was always trying to have good form.
How long it's been for you?
been off and on bothering me, right now been resting it for two weeks and mainly doing light band shoulder stuff and face pulls
I can raise arm and move it around without pain so hopefully it's just a front delt strain, or worse bicep tendinitis.
pull ups were aggravating it too but ring pull ups seem to feel okay at least
I've had same symptoms, anon. And I ignored it for a long time, been resting for 1 week.
Does it feel like it get worse when you're in bed laying down? I can move my arm just fine aswell without pain but yeah, sometimes the pain goes randomly to the biceps, it's hard to know what it really is.
I bought some bands aswell and will start doing some exercises.
yeah sometimes laying in bed on back with arm down get some pain or feeling in front area of shoulder
if it doesn't seem to get better guess I'll go to a doc
how do db curls feel for you? I'm paranoid it's longhead bicep tendonitis which has long recovery time, maybe can get PRP injection some studies show it speeds up healing.
Bicep curls and Hammer curls were giving my left shoulder pain aswell, it felt like I was using my shoulder to compensate and traps.
I have scoliosis and I'm pretty sure my left side is weaker, compounds probably made it worse because the weight is literally going to 1 side more than the other.
Frick off, queer.
Imagine taking the time to write all this moronic shit out and post it.
This is such a gay thread jesus christ.
Sorry you cant sbd belt/knee sleeve/low bar/sumo your way through this one buddy