Is the bench press the biggest meme of all time?
>Doesn't really work out your pecs
>doesn't work out your arms really well either
>predominantly a shoulder exercise
>memers think it's manly or something
I dont understand how such a giant meme even got so big, it's the biggest joke.
Pure strength training is a meme for faggots who still want to impress chicks but too hypocritical to train in bodybuilding.
Actual physical fitness lies in gymnastics and calisthenic combined with weights
It's the easiest way to move lots of weight with your arms so it's seen as a measure of raw strength, but you are generally correct, it's basically useless as a mainstay exercise.
You're much better off using OHP and incline bench(and all the variations therein) as your main upper body exercises and supplementing with flat bench every once in a while.
Bodybuilders and powerlifters didn't really use the bench as much more than a novelty exercise until OHP was removed from Oly and powerlifting in the 70s. Big titties on men weren't in style either, so bench was neglected until it was the only arm strength exercise left for powerlifting.
Olympic lifters and actual athletes only use bench to help improve other exercises, if it's more than 10-15% of your workout, you're basically wasting your time
>unless tittymonster is the look you're going for
>Has an absolute shit, woman-tier bench
>B-bench press is useless guys!
The "bench don't train pecs" is a misconception from people who try decline for the first time and feel doms the next day on the lower part of their pecs, which they think are "the pecs".
Is there a better compound push exercise that is just as easy to setup and measure?
if bench was a shoulder exercise, i might do it more often.
if you aren't feeling it in your pecs, arch your back a little
>You're doing it wrong you piece of shit DYEL faggot.
>thinks SS is a troll
give me one valid critique of SS, you fucking DYEL
floor press is the best horizontal press, imo.
literally why not both?
shoulders AND chest.
that.. isn't how steroids work.
steroids don't make you grow a big chest from doing deadlifts, man.
and even IF THAT WERE the case, just stay natty, and bench press is useful as fuck
Bench has been a staple of strength training for a long time because it works so well. You can argue that dips are superior as far as pec development goes, but tell me on which Upper-body pressing exercise you can progress faster as the average lifter.
OHP is way slower and weighted dips rely too much on relative strength
I wouldn't recommend to bench 4 times/week but you should see it as main-upper-body lift because of these advantages
>You're doing it wrong
here you go OP.
many pec gains to you and yours
common broscience myth, but in correct.
hold your elbows out to the side, and flex your pecs as hard as you can..
automatically your elbows will tuck into your side, as the contraction in your pectorals increases.
a wider grip is useful.
I like OHP
But why rely too much on a lift that you can progress far slower on and that works less muscles at once?
OHP + Chest Pressung exercises lead to shoulder imbalance in the long run if you don't work your Rear delts hard.
>if you don't work your Rear delts hard.
when you row, tuck the bar into your waist/lower belly
this maximizes rear delt recruitment.
facepulls/rear delt flyes/rear delt rows should be a staple accessory, as should side lat raises and shrugs.