It’s Time You Ditch The Barbell Bench Press
Barbell bench press is one of the most popular exercises. “How much do you bench?” is casually thrown around in gyms around the world. The bench press has been the symbol of strength for a long time.
The barbell bench press is a compound movement which incorporates multiple muscle groups. If you’re not careful while performing the bench press, it can cause more harm than good. Now is the best time to look for alternative chest exercises.
Reasons to Give Up Bench Pressing
1. Plateau
When a person starts working out, the bench press is one of the first exercises he learns. Most people are too loyal to this exercise and always have a variation of it in their workouts. Performing the same exercises in every workout can cause you to hit a plateau.
If you’ve been benching for a long time but don’t see any progress in your pecs, you might have hit a plateau. If this is the case, you need to switch up your training and perform new exercises to shock your muscles and break the plateau.
2. Building Muscle
The bench press is a functional movement and is arguably not the best chest building exercise. Squats, deadlifts and bench press are a staple in a powerlifter’s training routine. People training to build muscle mass can do better by avoiding the bench press.
Powerlifters, strongmen, and weightlifters perform the bench press to build strength so they could perform explosive movements. On the other hand, bodybuilders need exercises which recruit and train the pectoral muscles to build size.
3. Injuries
A majority of injuries caused inside the gyms could be credited to the bench press. Pec tear is the most common injury caused due to bench pressing. If you have chest, shoulder or back injuries, you should stay away from this exercise.
If you have any of the injuries mentioned above, instead of giving up training your pecs you should work around your injuries by performing other exercises. Using training equipment like slingshots, elbow sleeves, etc. can be an aid in working out while you’re injured.
4. Targeting the Pectoral Muscles
You have a strict range of motion while performing the bench press which can limit the muscle fiber recruitment in your chest. Exercises using the dumbbells, machines or cables can help you target your pecs more efficiently.
Some people have a hard time performing the bench press and establishing a mind-muscle connection. These people end up recruiting their triceps and other supporting muscles. Exercises using the dumbbells and cables can help you in targetting your chest from different angles.
5. Training to Failure
Training to failure on the bench press can be a dangerous thing. The internet is full of videos of people dropping the barbell on their chests and necks. You certainly don’t want to find yourself in this situation.
If you’re going for a PR on the bench press, it is suggested you ask someone for a spot. On the other hand, going for failure while training with dumbbells, cables or machines is relatively less risky.
How often do you bench press?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
There was a karate guy who benched 175 pounds 500 times a day to fight bulls, thats a man
Maybe its time to ditch Generation Iron
It’s been time for that…
Its a punch line at this point. such a shame. giant following but id never give them a dime. for the trash they release.
Generation Iron has become the Planet Fitness of lifting articles??
It is, but i just like watching the cringing posts
Alot of truth. Dumbbells are the way to go. But ego lifters still use the bar
Why ditch the symbol of strength?
Cuz it’s the same symbol or injury lol
Cancel the deadlift too then lol
Benjamin Lo-Ki Zimmerman
Every top bber and powerlifter in the world uses the barbell bench.
You’re an idiot.
Jorge Rivera
Deadlift has injured more people then bench
So has overhead press.
So has squat.
While we are at it. Cancel the barbell completely.
Cancel weights. Bodyweight is good enough
Actually cancel the gym
Actually lets go to planet fitness
Bent press has been a sign of stress for longer
Amen to that
Whoever made this article has got to be the dumbest motherfucker. Why do I do squad and barebells while I am at it… Get your shit out of her you twat
I like the bar more. More stable
What a bunch of bull shit this article is, fake news. If done correctly this is one of the best exercises you can perform for chest. Sure, variation should be incorporated into your training but to totally call this a useless or dangerous movement is ridiculous.
No. The best you can do isn’t dips. It will give you chest like nothing else.
It’s definitely one of the most dangerous movements when you look at how many injuries it causes
Benjamin Lo-Ki Zimmerman
No Its not.
Try deadlift and squat.
Next article – “15 Reasons Why You Are Wasting Your Time with Squatting”
Generation of pussified lifters
All these reasons are bullshit, theres a solution for them all
Next joke?
Next joke pls
Honestly, for chest, I feel dumbell chest presses and cable movements feel better and are so much more effective, including safer
And you are correct I don’t bench with Barbells not since High school
Outside of injury (elbow surgery) you can still bench. Do I bench as often of as heavy no but I still bench.
What kind of girly man wrote this article?
You?
Oh so it was you Ken, good to know. Now tell me how cables are amazing for chest growth, please?
Do you even lift^^^^
No. You still need this staple for your compound movements. But you also can’t only do barbell bench press and expect glorious results without incorporating other variations of movements.
Gtfooh.
Barbell bench does not allow for full contraction . Decline is much more effective
It’s one of the fundamental lifts along with pull-ups squats and deadlifts.
The guy who wrote this article must be missing a testicle.
Who writes this bs
Ditch it.
Pretty poor advice if you ask me!
Can someone give me some muscles, I don’t feel like working for them 🙁
Who writes this crap?
For fuck sake, it’s Christmas not April Fools
Fake news! Source: me,I’ve been hitting bench for 20 years,not at a plateau,never torn anything. Push heavy weight
Doesn’t look like your chest has made much progress in 20 years considering I’ve done more for mine in half that time, I think you’re living in a plateau
Hahaha ok pretty boy go suck a dick
Not to mention your chest looks like shit and has no definition. Don’t throw stones if you live in a glass house ?
Benjamin Lo-Ki Zimmerman
Dude you’re seriously gonna come on here and start insulting people??
You must have some serious mental insecurity issues
I think the bench press is a great core exercise,but changing it up from time to time to use dumbells for the bench is good….changing your workout every 6 or 8 weeks shocks the muscles into growth
Go back to masturbation,
And butt penetration.
Best two exercises for your pecs. ??? Duh.
Not even gonna click on this dumb fucking article.
First and last article I will read on this site ?. This guy is mad he can’t bench more than 2 plates so he gives up and tries to get everyone else to with him… If you’re plateau, you need additional volume and variety, but the big 4 are necessary to get the best bang for your buck.
Train like like there’s no Manana folks…. Train hard, train smart… Switch to dumb bells on an incline bench.. Then learn how to do hex bar dead lifts ..after watching hours and hours of utube videos, start with lite weights….always end your routine with dips and pull ups….. StMarc
I tell people this all the time, because of the position it forces your shoulders to be in you WILL eventually hurt yourself on bench sooner or later the mechanics of it just aren’t as good as other exercises
Not if you know how to bench properly.
Slight arch. Engage your lats. Brace. Dont overextend shoulders. Etc.
Yes, true. I’m also not sure what kind of dimwit would drop the bar on themselves.
You still will, even doing that, your humerous on the descending part of the motion isn’t in the best position to glide within your glenohumeral joint
No you won’t.
Saying you WILL injure yourself is stupid. Plenty of top lifters out there havent injured themselves
Can see who the ego lifters are in here
Most people commenting about not ditching barbell Bench don’t even have decent chests
Yeah because we’re gonna listen to generation iron and some wanna be pro instead of Jay Cutler and Arnold etc
Looks like you should probably listen ? since 20 years hasn’t done you much
The best chests were built on barbell presses.
Go back to 70s bbing
? yea let’s just forget 30 more years of research about kinesiology and physiology, and there are plenty of great chests now, it was genetics of those individuals not the bench press that set them apart dumbass
Benjamin Lo-Ki Zimmerman
Then why are they still using bench press?
The chests from the 70s were built using barbells.
Its not my fault you dont know how to properly bench
Snowflakes everywhere.
Guys without chests everywhere ??
Plenty of chest here you homo, and I don’t need to take gay pics in my underwear.
??? oh you’re one of those guys yea ok old man just don’t wanna post a pic with those saggy titties hangin
Says the guy making duck lips lookin like Minnie Mouse
Sure I am 47, been benching for years, all natural. Don’t need a flaming homo, “DJ/Massage Therapist,” “Daddy/Dom” (whatever the fuck that is) to give me advice. People with real careers don’t take queer pics in their underwear.
Benjamin Lo-Ki Zimmerman I will be sure to let my daughter know you are making fun of a picture she took of me at Disneyland.
Why don’t you show us a picture of your family?
Oh that’s because you don’t have one.
You are too busy taking pictures of yourself in your underwear to post here.
What a vapid life you lead.
Lol go ahead and upset her then ? Thts just being a dumb parent at that point. I’m to busy for a family because I’m actually meeting my goals not settling for a typical lifestyle nor would I want one this young lol l.
Talking bout snowflakes ?
Benjamin Lo-Ki Zimmerman loser. Hey, you better stop wasting your time here, your Facebook account needs some more pics of you in your underwear, bet your father is proud.
Don’t you have a kid to watch ? it’s Xmas n you’re arguing back n forth with a younger guy ?? lead by example there guy
Ok Dad ?
Hey babe some mean meathead on the internet made fun of your picture ????
Benjamin Lo-Ki Zimmerman nobody cares about self absorbed homos like you.
She’s probably in need of attention I’d go take care of your kid seriously at this point you’re acting as young as I am ?
Benjamin Lo-Ki Zimmerman get back to meeting your goals, which apparently are taking gay selfies in your underwear and developing a career in gay porn.
Lol right ?? to bad I’ve probably already accomplished more in my life than you have in yours? don’t say having a kids something big cuz anyone can but in someone
Benjamin Lo-Ki Zimmerman sure you have. It’s apparent you have. Everyone laughs at you.
??
Benjamin Lo-Ki Zimmerman everyone knows gay “massage therapists” who also call themselves DJs are so highly regarded.
?? I see you obviously know that on a personal level ?? sorry I could make your wife feel better than you ever could sexually and non sexually tell her to stop by a club called Risqué so I can show her how a man can actually take care of a woman?? I’m sure she might want to try some shibari or flogging god knows she’s had a bitch hitting it from the back to long ?
Classy. What else would I expect from m this conversation. Again, I bet your family is proud of their gay pervert son. No wonder you have to sit home at night and take pics of yourself in your underwear. What kind of adult male does that?
Maybe you should just stop, or better yet, delete this thread. Anyone reading this is going to look at your profile pic and laugh. That’s what will really happen, but in your mind you actually think that someone will look at your pic and think it’s cool. There is nothing cool about an old man taking pics in his underwear in his dirty bathroom.
Seriously, if your pursuit is strength, the bench is king… If you’re looking to aesthetics, then other methods may give better results, but not quite the strength. (In my unprofessional opinion but with 35 years lifting) 😉
I tend to train alone, without a spotter. So I do prefer dumbbells (plus I like the isolation). But when I’m able to use a bar I enjoy the heck out of it.
The bench will always be the king of exercises. No changing that, but dumbbells not fucking cables and machines. Are better for overall chest growth.
Tuck those shoulders in and dont over reach. You’ll be fine.
Maybe you should ditch your mouth
Never!
Ego lifters use the bar. You can get better isolation with dumbbells. Love the squeeze
like any exercise if done wrong then it’s not going to be effective .Mix it up \m/ use a bar ,use dumbbells , use a dip station with a weighted belt. variation is the key along with mixing rep ranges and angles \m/
Lemuel Dingo Mayr
If you want to ditch the barbell – there is always a line forming at the cable machine…ALL of the beasts at my gym press, and for good reason – it’s nearly impossible to cheat. Machines and cables are another story…
The problem is that humans will always look for the way that is easiest and provides the least resistance. The barbell does not tolerate this – it will always tell you the truth…
The iron doesn’t lie.
Nothing makes a person push more than that bar across their chest.
The bench press is great for ego lifting that is why you see guys doing quarter reps or having a guy spot them and lift half the weight while they scream under the bar.
Haters barbell is the best