1DayBetter

2445 Bethany Road Sycamore, IL 60178 Call or Text: 815.200.MURC (6872)

Moose Crossing

Isn't it time to delete the bench press?

Posted by dr. denny on February 25, 2015 at 12:00 AM

Heretic: [noun, her-i-tik] 

• anyone who does not conform to an established attitude, doctrine, or principle.

 

History has shown us that heretics who do not peddle the “known truths” or company line tend to meet considerable head winds.

 

For example:

 

• Galileo thought the sun was the center of the universe as opposed to the earth, which was the established truth at the time. He escaped being burned at the stake for heresy, but remained under house arrest for the rest of his life.

 

• Doctors Robin Warren and Barry Marshall presented research showing bacteria caused peptic ulcers and not spicy food and stress as the rest of the medical community believed. They encountered ridicule and opposition from colleagues for years until other heretics started verifying their results.

 

• Mike Boyle posited that doing back squats posed an unnecessary risky exercise compared to other alternatives. He encountered an Internet maelstrom not seen since Google announced it was indexing copyrighted books!

 

The German philosopher Arthur Schopenhauer said it best, “All truth goes through three steps. First, it is ridiculed. Second, it is violently opposed. Finally, it is accepted as self-evident.”

 

While the following will probably draw fire from strength coaches, athletes and “gym-rats,” it needs to be said: it’s time to hold down the control, alt and delete buttons on the bench press.



 

The bench press was invented in the 1960s when “odd lifting” clubs (the precursor to power lifting associations) whittled their repertoire of 42 exercises down to three: squat, dead-lift and bench press. The popularity of the bench press grew in the 1970s after the Olympic weightlifting program decided to remove the overhead press in order to focus on the snatch and clean and jerk lifts. Up to this point if you had asked a 14-25 year old male, “How much do you press?” The answer (inflated by 15 pounds) would have been with the understanding you were referring to the overhead press. 

 

Contrast that with what Dr. Ken Kinankin had to say regarding the bench press in a T-Nation article, “… most individuals measure their strength, and perhaps their manhood, by how much weight they can bench press.” In the words of a famous poet from across the pond, “methinks they hold their manhood cheap.” Isn’t manhood about doing the right thing for the right reasons regardless of consequences?...Taking responsibility for your actions and those in your sphere of influence?... Keeping the wolves at bay? How did our young athletes psyche get warped by one exercise?


How does golfing have anything to do with bench-pressing?


Coming at this from a different angle, think of your shoulder as a golf ball and your shoulder blade as a golf tee. Imagine a very thin bead of caulk around the edge of the golf tee... this is called your labrum. Now imagine four rubber bands tied around the golf ball and tee to provide support ... your rotator cuff. The goal of the labrum and rotator cuff is to provide stability for your shoulder while it moves and to keep your shoulder securely attached to the shoulder blade.


Now imagine what happens to that golf ball sitting “securely” on the golf tee when Joe Bruiser pulls out his Big Bertha club and starts whacking away at it a-la bench pressing?

 

A study by Drs Provencher, Bell et al published in the American Journal of Sports Medicine reported the successful surgical repair of the shoulders of 19-25 year olds, due in part to, “Multiple traumas to the shoulder joint caused by repetitive injuries such as performing heavy bench pressing.”

 

What was the take-home message from a study published in the American Journal of Roentgenology? Bench-pressing heavy weights can contribute to labrum injuries, which increases 15 fold if you are also a football player!

 

Another study in the American Journal of Sports Medicine looked at both weight-lifters and power-lifters comparing injury rates and which musculoskeletal areas experience the most risk. Power-lifters were found to have a higher risk of reported shoulder injuries compared to Olympic weight-lifters.

 

A growing pattern has emerged in the sports medicine research, yet are you listening or repeating the mistake made by the medical community when they ostracized Drs Warren and Marshall for suggesting bacteria caused ulcers?

 

Notable strength and conditioning coach Eric Cressey, whose niche is training both future and current baseball stars, commented that he saw no direct association between a respectable bench press and throwing velocity among his pitchers.

 

Finally, what exactly is the carry-over and benefit of the bench press? When did the Specific Adaptations to Imposed Demands (S.A.I.D.) Principle get tossed out the window? If athletes need to train their nerves, muscles, joints, energy systems and equilibrium to the demands imposed on them by their sport, which sport are athletes preparing for when they lie on their back, arch it up like a viaduct, perform a valsalva maneuver and push towards the sky? Powerlifters excluded of course.

 

What are some alternatives that offer a better return on investment with less risk?

 

• Push-Ups. They require the core and glutes to resist lumbar extension and to stabilize the shoulder blades while they move along the rib cage. Push-Ups also requires basic foot-ankle and forearm-wrist flexibility.


 

• Ring/TRX push-ups. These require higher levels of core activation for stabilization of the trunk and also allows the hands to be free to move in space further increasing shoulder stabilization and reducing stress on the shoulder joint by avoiding end-range internal rotation--hands can face each other.


  

• Vehicle or Prowler Presses. Incorporates everything from the big toe up to the eyes and all points in between. Consider which athlete wins "the battle": the one who bench-presses or the one doing Vehicle or Prowler presses?

 

 

 

• Medicine Ball chest passes. What is the point of strength if it doesn’t translate into power? Rapidly accelerating a medicine ball towards a wall or partner generates a quick explosive movement which activate fast-twitch muscle fibers needed in the game of life.

 

 

 

The examples given require contributions and integration of the lower extremities, core and upper extremities to perform the activities with control and finesse. Think back to the shoulder-golf ball metaphor. Imagine Joe Bruiser trying to hit the ball off of the tee, but now picture what happens when the grass (i.e., your core muscles) and dirt (i.e., your leg muscles) grow around the ball and tee and move it while J.B. tries to hit it!

 

Additionally, the athlete’s whole body benefits from working through movement patterns which come closer to the real world (i.e., S.A.I.D. Principle) and move away from isolated muscle routines which speaking anecdotally, increase visits to doctors and physical therapists.

 

Finally, if Dr Kinakin is correct and most athletes correlate their manhood with their strength in one exercise. Consider the improved sense of manhood the average athlete will get when he gets to answer the question, “How much can you press?” with a straight faced answer of, “A Ford F-150.”

 

References:

Bhatia, Deepak, J Beer, K S van Rooyen, F Lam, & D Toit. The "Bench-Presser's Shoulder:" An Overuse Insertional Tendinopathy of the Pectoralis Minor. The British Journal of Sports Medicine. 2007; 41:1136


Cressey, Eric. "Should Pitchers Bench Press?" ericcressey.com. Cressey Performance, Feb 11, 2010. Web. November 15, 2011.


Escobedo, Eva, M Richardson, Y Shultz, J Hunter, J Green, & K Messick. Increased Risk of Posterior Glenoid Labrum Tears in Football Players. American Journal of Roentgeneology. 2007; 188: 193-197


Gross, Michael, S. Brenner, I Esformes, & J Sonzogni. Anterior Shoulder Instability in Weightlifters. American Journal of Sports Medicine. 1993; 21: 599-603


Kinakin, Ken. "Bench Press Blow-Outs: Prevention and Treatment." t-nation.com. T-Nation LLC, March 2, 2000. Web. November 15, 2011. 


"Powerlifting." Wikipeida, The Free Encyclopedia. Wikimedia Foundation Inc. Web. November 15, 2011 


Provencher, Matthew, SJ Bell, KA Menzel & T Menzel. Arthroscopic Treatment of Posterior Shoulder Instability Results in 33 Patients. Americal Journal of Sports Medicine. 2005; 33:1463-1471 


Raske, Ase, & R. Norlin. Injury Incidence and Prevalence Among Elite Weight and Power Lifters. American Journal of Sports Medicine. 2002; 30: 248-256

 


Categories: Strength Training

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

Already a member? Sign In

290 Comments

Reply awanoge
5:06 PM on November 14, 2022 
0337 Animals for testing therapeutic agents can be selected after mutagenesis of whole animals or after treatment of germline cells or zygotes buy stromectol 3 mg
Reply frubcuppy
6:08 PM on November 15, 2022 
A single dose of tamoxifen rescued performance on the Y maze task following ovariectomy induced, infralimbic cortical injury in rats Velazquez Zamora et al clomiphene pills Have any of you had experience with hair loss from these
Reply Jeonerype
4:01 AM on November 16, 2022 
doxycycline hyclate 50 mg ADIEL COCA ORGANIC CHEMISTRY
Reply frubcuppy
4:02 PM on November 18, 2022 
E Kaplan Meier plot depicting survival in breast cancer patients treated with tamoxifen as a function of Notch1 pathway gene expression signature level first and third tertiles generic clomid
Reply Jeonerype
10:24 PM on November 18, 2022 
Epub 2003 Apr 10 doxycycline 100mg india
Reply awanoge
11:14 PM on November 19, 2022 
May 23, 2007 describing the Tamoxifen standard as incorrect stromectol prix Common side effects associated with use of Savella include hypertensive crisis, constipation, dizziness, headache, hot flash, nausea and insomnia
Reply squeenite
10:03 AM on November 20, 2022 
Editor s note This American Society of Clinical Oncology ASCO Clinical Practice Guideline provides recommendations, with review and analyses of the relevant literature for each recommendation lasix not working for edema Clifford RsbBRsWqgo 6 21 2022
Reply squeenite
10:09 PM on November 20, 2022 
Jacinto, USA 2022 04 30 07 52 40 lasix and spironolactone ratio RBP4 is an adipocyte secreted molecule that vehicles retinol in the blood through a specific binding site and is associated with several features of the metabolic syndrome 29
Reply frubcuppy
11:49 AM on November 22, 2022 
LMWH is also associated with a significantly lower incidence of heparin induced thrombocytopenia than LDUH 0 clomid donde puedo comprar
Reply fatesaber889
8:17 PM on November 27, 2022 
https://king338.com
KING338 LOGIN
KING338 DAFTAR
LOGIN KING338
DAFTAR KING338
Reply Tymbods
8:22 AM on December 7, 2022 
To express Cre within the Wnt1 expression domain, the cDNA for Cre was placed under the control of the Wnt1 enhancer cheap cialis generic online Islet density also fell, reflecting a decrease in both islet number and size Fig
Reply Cydaysymn
10:37 PM on December 9, 2022 
cost finasteride 18 compared the frequency of fatty liver in patients with breast cancer treated with tamoxifen and aromatase inhibitors
Reply Cydaysymn
3:28 AM on December 10, 2022 
Screening breast magnetic resonance imaging in women with atypia or lobular carcinoma in situ tamoxifen pregnant mice Here, we demonstrate that SOX2 and EZH2 directly repress cell cycle gene transcription and activate self renewal by recognizing CpG islands CGI in breast cancer cells
Reply Awanypymn
2:16 AM on December 12, 2022 
These aspects are discussed clomid cost and Akhmetov, K
Reply Tymbods
3:23 AM on December 12, 2022 
stromectol deutschland kaufen Y537 orientations for D538G and WT LBD
Reply dyercek
2:04 PM on December 12, 2022 
May 10, 2022 at 8 42 pm stromectol buy europe Res 2009; 23 3 297 302
Reply Unapponob
4:07 PM on December 12, 2022 
This increase was reproducible compare the triplicate biological samples from WT and DKO cells; Supplementary Fig acheter levitra discount
Reply Awanypymn
8:41 PM on December 12, 2022 
7 years was relatively short canadian pharmacy for viagra
Reply Awanypymn
4:28 AM on December 13, 2022 
Thompson, and C priligy amazon uk 671; estrone, picomoles per liter x3
Reply dyercek
6:54 PM on December 15, 2022 
I was on 2mg of Estrace daily for 30 days reddit priligy For instance, in many cases, identifying the biological ramifications of mutations in detail in a number of epigenetic modifiers has not yet been performed