Bench Press Mondays

Dec 12 / Build Muscle

Bench press is probably on your list of exercises to do today. After all, it is Bench Press Monday all around the world.

And that's cool, I like Bench Presses. I almost always have them in my program, and yes, I want to bench press a lot of weight. There's no shame in that.

But there are pro's and con's of course, like with every exercise.

Pro: It builds muscle in the chest, triceps, and deltoids.

Con: It can be murder on your shoulder joint depending on how you are built, how you do them, how often you do them, what's in the rest of your training program, your posture, and other factors.

Pro: It will give you an answer for when someone asks, "So, how much ya bench?"

But here's the thing...

Today's bench press tip is this...If you are doing bench press and only going half-way down, just stop. Stop doing your "half" version of the bench press and find another exercise.

Because you really aren't doing bench presses with that form anymore than you are doing high jump when you jump UNDER the bar.

In the bench press, you lower the weight to your chest. That is the definition of how the exercise is done - check with the National Strength and Conditioning Association. And that is the RULE in bench press competitions.

So if you are not going to do the full range of motion bench presses because you think its bad for your shoulder, then do something else. Use dumbbell presses, dips, or pushups.

But stop with the fake bench pressing. And don't ask me to spot you while you "fake" bench press 315, as guys like to do. Stop being "that guy" who thinks he has a big bench press but doesn't do the exercise properly.

No one says you MUST bench press. It's just an exercise. You can build your chest, triceps, and deltoids with other exercises just as fast, such as dumbbell presses, dips, or advanced pushups. Even pullups work your chest.

So let's all commit to bench pressing with good technique, and the full and proper form, or not doing it at all.

There's nothing wrong with a good bench press,

Muscle Morphosis, MS

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Muscle Morphosis, is a Men's Health Fitness Advisor and is also the creator of the Bodyweight 500 Workout and the author of musclemorphosis.com.

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