Debunking myths against the bench press

The problem here is one of perception. Coaches question it, parents question it, AT’s question it. My answer was “ok we’ll use dumbbells”. End of controversy. I don’t think the barbell itself is as critical as heavily loading the pattern. We won a World Series and no one benched.

Isn’t it our job to help guide perception? Stronger athletes hit the ball harder - that’s indisputable. Generally stronger athletes throw harder as well. I’ve won a WS and CWS with it as a staple in our program. Most athletes not at the highest level have a lot to gain from it.

I just don’t see barbell vs dumbbell as a worthy battle?

To me the increased output with a barbell makes it worth the battle. Makes adaptations easier to come by. I find that straightforward education is pretty effective.

I like the self selected path of dumbbells from a shoulder health standpoint. One thing I noticed was that no two pitchers dumbbell benched alike. They all self selected a comfortable angle. The bar creates a lot of the path for you. All our non overhead guys barbell bench.

Playing with grip width and bar path can clean a lot of that up. Now if a guy just absolutely won’t barbell bench or can’t execute it, I’ll still switch to DB. It’s just not my first choice

Great job explaining the reasons bench can be used for baseball. It’s like the myth of squatting below parallel being bad. It just won’t go away.

Would you say these guys do a solid amount of cervical and t spine work in conjunction with benching?

Yes, the bench is just a piece of a much bigger puzzle. But too many exclude it for reasons that don’t hold up under scrutiny

Isn’t 135 your 1RM

😭😭

Great topic. Back squat is counterproductive if you execute it inefficiently. Any lift could technically be “on the table” if it is done with appropriate programming and coaching. Included in the coaching is awareness that how an athlete is executing a movement is not efficient/safe and course correction is necessary. It also doesn’t help that medical staff (not all, but I’ve met plenty) who are married to liftX is bad for sportA. They are some of the most difficult ones to reasonably discuss these issues with.

I assume the same would be true for quarterbacks?

Yep, applies to any throwers

I give my guy the option, DBs, barbell, push up variations. Don’t care, whatever they think makes them feel good. At the end of the day they have to perform on the field so whatever option they want works for me.

They absolutely have to perform on the field. Building a strong, robust upper body is part of what allows them to express skill at a better level on the field. Push up variations work for low training age guys and volume work, but you’ll never get as much out of a push up as a bench press. Period. It’s leaving meat on the bone.

No argument here my guy, appreciate the take!

Maybe it’s poor programming if the bench press that’s the real issue 🤔 I agree with you. I don’t think the villainizing of the exercise itself is justified in many cases.

@Cdgadbois

Well said and succinct video Chris. Is the baseball community generally anti bench?

It’s polarizing to say the least

I like bench press with a barbell for most folks, regardless of sport. But timing, type, and dosage matter. Knowing when to go floor press, board press, normal bench, use or stay away from incline or DB presses, and when to utilize tempo and accommodating resistance.

Agreed with most of that. I’ll say that rarely will I advocate for restricted range pressing like board or floor press outside of early injury/return to play processes.

@aleddy9 Thoughts on board/floor press as part of a primer/potentiation lift for a pitcher pre-outing?

@aleddy9 I like it. Limit peripheral damage/fatigue, excite the nervous system. Different from a typical training environment, but a good spot to utilize them.

@aleddy9 100% .. Just like you stated earlier, limited ROM rarely is in my programs aside from RTP protocols, but also love them in these pre-game instances as well

@aleddy9 Definitely. Also love overcoming ISO pressing variations for primers

What about the issue with bench press being the lead exercise is causing pec tears? It also causes shoulder (rotator) and elbow injuries because of the fixed position.

Pec tears are extremely rare in baseball players benching. I’m yet to come across one. These aren’t powerlifters throwing massive amounts of weight on the bar. That risk is marginal at most. Scaps being set for one exercise isn’t going to cause injuries in the exercise itself or skill work. Like I said in the video, there is zero research linking it to injury in throwers.

I have seen guys tear pecs on bench press at only 225. Plus, most athletes do it wrong, no matter how much a coach preaches form. Studies show barbell bench does lead to a lot of rotator and elbow issues. Also, why a fixed motion rather than DB?

I’m not saying you haven’t. But they are extremely rare. I’m yet to see a torn pec in an athletic population that I’ve coached. Saying most athletes do it wrong is a gross generalization with no backing. Just fear mongering. I’d love to see those studies instead of just citing they exist. With a DB, scaps are also fixed. I include other pressing and upper body movements with free scaps in my programs too.