Skipping Bench Press
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- Опубліковано 6 жов 2024
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.
In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too.
I just love the front squat, overhead press and deadlift combination
Replaced my Monday bench day with push press/jerk and haven't looked back. Strict OHP done on Thursdays.
I’ve been toying with a similar idea. Focus on different presses for a month and rotate. I’m fortunate to have a log, so a month of kettlebell, barbell, and log should give me a pretty well rounded over heap press regimens. I always found I respond better to dips than bench as far as physique goes. But my physique is the joke “I look like I lift but I also look like I don’t turn down pizza”.
Dips and ohp. And flys with bands. Why wreck your shoulders
When I earned my Olympic lifting cert ~2015, the head coach said bench press (long term) destroys shoulder mobility. I enjoy dips, decline push-ups, overhead press. Skip the bench. Think about all that sweat from other gym-goers butts and heads
I was taught the same thing. I think every exercise is OK within reason, but a few people don’t find ways not to overdo the bench
If I benchpress, I use dumbbells. Better on the joints and without the safety isues of barbell benchpress, especially that I workout at home. But most of the time I do pushups on rings, dips on bars or rings, and overhead press with dumbbells, kettlebells, sometimes with barbell.
Dumbbells OHP over bench any day of the week for me.
I still bench press but after a few near pec tears I limit the flat bench to once and month and spend the rest of my time overhead and on inclines. Shoulders and pec feel great and my bench has gone up about 30lbs.
I don’t think there’s anything wrong with not benching but I think there is some aspect of chest development that will show. I couldn’t tell you about sports but I do know heavy benching for 20+ years really messes with your shoulders.
I took a year off from bench press and replaced it with OHP, weight push-ups and dips. I didn't notice any reduction in my performance from doing this, but I did notice my chest seemed somewhat lackluster compared to the rest of my body. I started doing 1 bench day every 2 to 3 weeks which seems to have helped balance out my physique. But, as Dan John had mentioned it hasn't seemed to really impact my other performance... purely for aesthetics.
Been benching over 20 years, 0 problems. Usually problems arise when people don't do enough rowing/upper back/ohp work to balance out bench work. The shoulders are the most complex joint in the body- it's a floating ball in socket suspended by various muscles pulling in different directions. So when a strength imbalance occurs, this ball in socket doesn't stay properly aligned and injuries work their way up.
By the way, I highly recommend active release techniques for anyone that has shoulder injuries, results are immediately noticeable.
Re: sports performance, pectoral strength can contribute to hand speed in various sports, I mean it's not like the pectorals are useless byproducts of evolution. This of course assumes one hasn't exceeded optimal strength levels.
What's your thoughts on incline bench press with a minimum angle of 45 degrees. I use this angle but my pressing overhead takes priority. I never wanted floppy pecs, for me the incline is an assistance for my overhead pressing. I could move the angle to 70-80 degrees. What are your thoughts? Thank you.
Benchpress bro comment writers: si tacuisses philosophus mansisses
Well played. This quote comes from an author who completely shaped my understanding of almost all things theological.