The Dangers of Bench Press and How to Address Them

[Guest guest]

,

Thank you for your post, which should have been titled " A Basic Primer

on the Psychology and Sociology of Male weight trainers with self

esteem issues. "

The facts of the matter are that the bench press is at the same time

one of the most over utilized and least necessary weight training

exercises, with an extremely limited application to sports.

It is not necessary to reiterate months of posts regarding the

numerous problems proven to be associated with bench pressing. It is

well established that benching causes numerous shoulder complex

problems, such as micro trauma, muscle imbalances, rotator cuff

problems, and the bane of all throwers, internal rotation and adaptive

shortening of the AC joint connective tissues.

We have substantiation from several members of the forum, including

you, delineating a number of insults and injuries to the shoulder

complex and AC joint, irrefutably and directly attributable to bench

pressing. We've also recently seen research asking if the bench press

is even " worth the risk? "

Your first assertion, " Males overall tend to get good gains on chest

work and biceps moves - and the bench press is one of the very best

ways to get this going... " is interesting, but conflicted.

" Males overall tend to get good gains on chest work... " is valid but

the inference that the biceps are involved in benching is incorrect.

While I'm correcting your misinformation and biomechanical mistakes

I'll take the time to discuss the bench press at length in order to

clear up some misconceptions and provide the information needed in

order to bench and not ruin your shoulders:

From an article titled The Bench Press:

" The agonists (prime movers) in the bench are the triceps, deltoids,

pectoralis major and minor, and the latissimus dorsai. Numerous

smaller muscles are used to stabilize the body while lifting, but

these are the primary focus. "

The article goes on to state:

" Lifters, whether powerlifters, bodybuilders, or recreational lifters

often argue about which muscles are most involved in the bench.

Unfortunately, there is no clear cut answer. The following information

is compiled from electromyographical analysis (EMG) performed within

several studies, and in every case the EMG signal was quantified by

calculating the integral of the EMG pattern (IMEG) as the area under

the linear envelope.(60) The data were analyzed through a repeated

measures ANOVA (analysis of normal variance) using type III sums of

squares where possible.(1) This method of review was also used when

assessing % maximal voluntary isometric contraction (MVIC). All

anatomical references were reviewed with respect to electrode

placement with respect to both anatomical accuracy as well as

sensitivity as diagnostic tools (9, 12, 19, 24, 25, 37, 39, 42, 43, 61)

What the above paragraph indicates is that, when all factors are

considered and standardized, including individual variations such as

biomechanics, fiber type, rate of force development, etc. the

following can be surmised (all data based on averages of 60% and 80% 1rm):

% MVIC of agonists:

Triceps: 110%

Anterior deltoid: 95%

Pectoralis Major: 75%

The most active portion of the triceps was the long head, which is

even more active with a narrow grip. This is true even when overhead

pressing, assuming the elbows are fully adducted. This is secondary to

the greater degree of elbow flexion, in which the triceps brachii

functions as the agonist. "

For the complete article and citations:

http://www.midwestbarbell.com/articles/bench.htm

Then, , you go on to make this amazing observation, completely

contradicting yourself:

" The bench press is not of itself a true danger, it is the lack of

proper form development and use of good spotting, coupled with

impatience that lead to the worst effects in my opinion. "

Obviously, " lack of proper form " is always inappropriate in weight

training or Weightlifting. And " good spotting " is again obviously

somewhat important while benching, but I'm rather unsure what you mean

by " impatience " , unless you're referring to lifting too heavy.

The last part, inferring that what leads " to the worst effects " , is

primarily " lack of proper form " , poor " spotting " and " impatience " is

pure sophistry. Obviously poor technique and lifting too heavy are ill

advised. What is mind boggling is that you're implying that you and

all the other powerlifters who've affirmed that extensive and heavy

benching has caused them numerous problems, only developed those

problems because they had poor " spotters " , or were " impatient " or

" lacked proper form. " You very conveniently ignore the tremendous

inherent stress placed on the shoulder complex, particularly the

rotator cuff muscles, the glenohumeral joint and other shoulder

structures while benching. The implication that all these vastly

experienced powerlifters experienced shoulder problems because they

were inept or incompetent is fallacious and insulting to our

intelligence and their expertise.

So all the very experienced and often competitive powerlifters who

posted their assertions attributing their should problems to benching,

didn't know what they were doing? Obviously " benching is the true danger. "

Otherwise how do you explain your disclosure and the corroboration of all these

competitive and extremely experienced powerlifters on the forum? How do you

explain research titled:

The Bench Press: more harm than good?

Here is some very interesting info from The Bench Press article:

" Exercise for the shoulder girdle are of the utmost importance. Not

only the anterior deltoid, which functions as an agonist in the bench

press, but the medial and posterior deltoids, the trapezius, as well

as the rotator cuff and rhomboids.

Pressing exercises, whether with barbells or dumbbells, are one of the

best all around shoulder exercises. The anterior and medial deltoid

will be directly stimulated, and the posterior will function as

synergists. The traps will be used to support the musculature of the

shoulders during overhead pressing as well. Pressing can also be

performed from various pin heights within the rack, adding extra

variations to the lifter's arsenal.

Pressing behind the neck is often viewed as dangerous, and this is

true: if the athlete does not maintain adequate flexibility in the

shoulders, strength in the external rotators, and a certain amount of

flexibility in the chest. As at least one of these factors is

generally sadly lacking, this variation of pressing exercise can be

quite hard on the athlete.

Snatch Grip Press Behind the Neck: This exercise is rarely performed

in the United States, as Olympic weightlifting is not as popular as it

once was. This exercise is one of the reasons when Overhead lifting

was the rule, rather than the exception, that rotator cuff injuries

were few and far between.

The trapezius is a muscle that helps stabilize the entire shoulder

girdle, as well as the neck and head, and is often neglected in many

conventional programs.

The basic exercise for strengthening the trapezius is the shrug. This

exercise can be performed with barbells or dumbbells, and can be

performed in an explosive manner allowing more weight to be used as

well as increasing the effective ROM.

The other method for strengthening the traps as well as the upper back

would be the Olympic lifts. While learning the classic (full) versions

of the snatch and clean and jerk could be counter productive, partial

versions of the quick lifts can be readily learned and provide a

degree of stimulation to the upper back that is unparalleled by other

forms of lifting.

The power snatch is one of the best exercises for strengthening the

upper back that has ever been practiced. In addition to strengthening

the traps, posterior deltoids, rhomboids and teres major, the external

rotators are strengthened quite thoroughly. This exercise, or a

variation of it, is often used for this very purpose.

The power clean will work the traps quite well, and more weight can be

used than in the power snatch. This exercise will work the posterior

deltoids, rhomboids, and teres major, but it does not strengthen the

external rotators to the same degree as the power snatch. If

strengthening the external rotators is the primary goal, dumbbells can

be more effective.

Pulls: Whether executed with a snatch or clean grip, performed from

the deck, the hang, or pins, Olympic pulls can work the traps through

an incredible range of motion, and there will be some stimulation of

the other muscles of the upper back. "

Casey Burgener at 275 lbs, our 105+ kilo Weightlifter in Beijing and

my MMA athlete, Bedford at 230 lbs can both bench over 400 lbs

for reps. They don't do bench press training, they do Olympic lifting

and neither of them has shoulder problems.

Further evidence of the importance of doing more assitance exercises

and less bench, from Avoiding A Bench Press Blowout

By Mike Westerdal of CriticalBench.com

" This is true, but have you ever heard the expression, you're only as

strong as your weakest link? When you bench press there are four tiny

muscles that play a major role in whether your bench press takes off

or if you're going to suffer from a bench press blowout. Build these

muscles up and you can dramatically decrease the chance of blowing out

your shoulder. If you're benching heavy weight and not paying

attention to these muscles you run the risk of muscular imbalances,

shoulder pain, and getting stuck in a serious plateau.

When bench pressing it essential to have stability and strength in the

shoulder. The four relatively small muscles predominantly responsible

for stabilizing the shoulder - teres minor, infraspinatous,

supraspinatous and sucscapularous - are known collectively as the

'rotator cuff'. When these muscles contract they pull on the rotator

cuff tendon, causing the shoulder to rotate. While bench pressing you

may experience some rotator or shoulder pain, during part of the

movement. This is likely due to weak muscles in this area. Weak

muscles are often but not always the cause of rotator cuff impingement

syndrome and associated rotator cuff tears. If you have the rotator

cuff strength of a little girl, your body has no choice but to limit

the amount of weight you can stabilize and move to prevent injury.

It's not uncommon to see an individual break through a bench press

sticking point simply by incorporating direct rotator cuff training. "

For the full article: http://www.criticalbench.com/bench-press-blowout.htm

Unsubstantiated, opinion based rhetoric has caused the forum to

devolve. Getting back to empirical evidence and science means having

to occasionally give up your bias and admit the truth. Bench pressing

is an effective way to grow big ta tas. So what? The only people

really concerned about that stuff are bodybuilders and some ignorant

teenage boys. Most members of the forum are neither. But it is a

function of this forum to inform both as to how to bench safely and

effectively if one must, and why it is a vastly over rated exercise if

you're a teen age boy just starting to 'lift and looking for good

advice. We've established there's a slim chance he'll get it from his

football coach. Please, leave your personal prejudices at home! We are

here to advance our and anyone reading's knowledge of athletic

development, health and well being. Putting forward unsubstantiated

opinion is not the purpose of this forum. In order to improve the

level of discourse we need more critical and reflective thinking and

rational discussion based on scientific evidence.

Integrity without knowledge is weak and useless, and knowledge without

integrity is dangerous and dreadful.

-

W.G.

Ubermensch Sports Consultancy

San Diego, CA

>

> There's a bit more to this. It's also about ego, both that of their

charges and their own I suspect (many coaches tend to harken back to

what they did in high school and college...and big benches (or chest

presses) have always been popular since the weight training became an

added part of sports training). Males overall tend to get good gains

on chest work and biceps moves - and the bench press is one of the

very best ways to get this going, thus being seen as a way to

encourage younger athletes by way of obvious improvements. Pride in

displaying stretch marks, being " clawed by the tiger " is another

indicator of the sort of notion of bench press and its place with such

groups...

>

> Programs where people bench twice a week or sometimes even three are

popular with some groups desiring " instant " results. A big chest is

arguably a display item in the male mating ritual as well...<grin>.

Most of the specimens that come out with this sort of idea also sport

the ever popular " chicken legs " , eschewing most exercises that work

legs. The outdated measure of the football combines has added to the

desperation to add a few more reps to their required bench display...

>

> " How much do you bench " being one of the challenges in the ever

present struggle for alpha male and ascendancy in the pecking order as

it were will likely continue to make the bench press and its effects

still popular despite its clear limitations and yes, potential

hazards. Shoulders are in the line of fire, not to mention your

throat and possible death in the near chaos that reigns in most weight

training facilities of the modern world. I don't think any amount of

education will eradicate the practice and culture of the bench press,

since men now breaking arms doing idiotic numbers of alleged bench

press with steel belted radial wondershirts hasn't stopped them from

this particular line of non-reasoning...

>

> The few ladies who execute a challenging bench press with sufficient

work to gain some strength tend to discover it will prevent their

assets from the inevitable landslide of time better than any flying

buttressed brassiere! Sadly though, most gals would rather giggle

nervously at the idea and walk away. This is the result of the other

cultural aspect, the discouragement and sometimes hazing of women in

weight training facilities.

>

> So you have men who are encouraged to bench press early on in most

weight training environments, and women who are outright discouraged

from the same practice by lack of coaching, spotting, and peer

support. If the women ever take to benching en masse, I would expect

to see a rise in the shoulder injuries from the practice as more

novices take to the bench and the usual insufficient coaching or

spotting takes its toll in the high school and college ranks in

particular.

>

> The three powerlifts overall can effectively build mass and strength

given proper form and careful usage by the knowledgeable coach and

athlete. The bench press is not of itself a true danger, it is the

lack of proper form development and use of good spotting, coupled with

impatience that lead to the worst effects in my opinion.

>

> The Phantom

> aka Schaefer, CMT, CSCS, competing powerlifter

> Denver, Colorado, USA

>

> -------------- Original message --------------

> From: efreem3407@...

>

> Sometimes I think high school and college football coaches are such

strong

> advocates of the bench press because they aren't very knowledgeable

about

> weight training - especially at the high school and junior college

school level.

>

> Edwin Freeman, Jr.

> San Francisco, USA

>

> =========================

> In a message dated 7/30/2008 12:08:29 A.M. Pacific Daylight Time,

> jon_haddan@... writes:

>

> Does this type of information ever get out to high school and college

> football coaches who just love the bench press?

>

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