Why Don’t We Bench Press?
Q: Bianca, corporate fitness student asked “Why don’t we bench press in class?”
A: Bench press usually isn’t part of my group programming for a few reasons:
- In the limited amount of time we have, I want to include the exercises that will give them the most benefit for their time and effort. The goals I hear the most often from students and private clients alike are weight loss, better muscle tone, and more energy. To help clients reach these goals, I select exercises that work several big muscles at a time, like deadlifts, squats, overhead presses, and push-ups. As we build lean muscle, that helps us burn more calories all day long, thereby achieving and maintaining an ideal weight. Getting stronger in these compound movements, especially in the legs and the core, makes everything we do throughout the day seem easier. That helps us feel less drained and more energized.
- Some of the participants have shoulders issues for which bench press is contraindicated. These issues can result from an old injury or muscular imbalances. I choose to omit bench press from group programing as it has the potential to cause or aggravate shoulder conditions. Usually push-ups are a safer alternative for everyone as there are a variety of modifications I can offer: kneeling, using a bench or bar to elevate the upper body, or using large dumbbells for handles to alleviate wrist discomfort. This exercise is also easy to progress in a group setting: decline push-ups with feet on a box or TRX push-ups.
- Lastly, like most of the population, corporate fitness class attendees experience postural issues such as forward head, slumped shoulders, and/or a rounded upper back. For them, the bench press would contribute to the tightness in the chest and front of the shoulders and do nothing to strengthen weak, underused back muscles. To strengthen the upper and mid-back, I program pulling movements such as dumbbell, cable, or TRX row, band pull apart, and Y fly. As posture improves, we look and feel more energetic, youthful, and confident. These movements also support client goals to look and feel better.
After taking into consideration goals, time available, injuries, and the benefits and risks of exercises, I program a class that’s safe and effective for everyone.
Email me if you have a training or programing question.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
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