Wrenched my neck unracking the bar today ( my fault I know bad form and that) but that waiting around for the thing half the time im in the gym and several awful spotters means I want to cut bench press out of my routine.
I much prefer overhead press, can Overhead press substitute for bench completley, im pretty sure alot of massive guys dont do it anyway?
Most say the OHP is a much better exercise compared to the benchpress. It's a more useful strength to train. I wouldn't say it completely replaces the benchpress, is it doesn't hit your chest as much; if that bothers you. However it is safer. Do OHP's and dips if you want.
How does 'wrench' their neck though?
Yeah I read alot of long term heavy benchers have shoulder problems?
In regards to the wrenching, not completley sure what I did, never had any problem on the bench in regards to injury, but when i unracked the bar on my second set, I lifted the bar up, and strained the right side of my neck, made quite a horrible internal noise as well.
Nothing some frozen peas wont sort out.
Benching is a bit crap - it results in a lot of shoulder issues and it's probably the least useful among the big compounds for functional strength in most sports. However, it's still one of the biggest upper body lifts and if someone wants to know how strong your upper body is they're typically going to ask about your bench.
If it's an issue for you, I'd focus more on OH pressing and do some DB benching, either on the flat or a slight incline.
I find OHP as a more beneficial exercise than BP for strength (real life, not powerlifting). I used to do dips all the time for chest which, I think, I was strong at. The only reason why I benched was my ego. BP is just a way of testing how "strong" you really are. But that's just ********. I'd rather see OHP as one of the "three lifts" than the BP.
try flat dumbell pressing ?
Don't all throw things at me but what about the Smith Machine, if having no spotter is your problem?
Wouldn't you eventually hit a limit on the DB though in terms of weight you can lift? Not that I personally want take things that far.
Our bench has three rack positions. If you're not going to make to lock out, dump it on one of the lower ones. I think the risk may be too high, but I've seen many people do it. Just watch out for your face and don't miss the rack.
Either way, if you're benching by yourself, NEVER collar the bar. That way you can just dump the weights on either side and get up. This is usually recommended for training at home so as to not look like a knob in front of the hot girls at the gym. If you're at the gym, ask for a spotter. Ask staff; makes them useful in some way.