28d • Training
Barbell Bench Press, is it worth it?
Barbell bench pressing is a staple for many lifters, but it isn’t a perfect fit for everyone. Here’s a look at the main reasons to include it—and the reasons some people skip it. It's not for everybody and it doesnt suit everyones goals..
✅ The Case For (Pros)
- Good for strength gains — The barbell lets you lift heavier loads, driving meaningful strength improvements across the chest, shoulders, and triceps.
- Tracking progress — Clear benchmarks (loads, reps, and rep max milestones) make it easy to monitor progress over time.
- Functional transfer — Builds pushing power that carries over to sports, work, and daily activities.
❌ The Case Against (Cons)
- Risk of shoulder injury — Poor form, elbow flare, or mobility limitations can lead to impingement and other shoulder issues.
- Spotter required — A safe setup typically needs a spotter or safety bars, which adds logistics and risk if you train alone.
- Doesn’t suit every body type and potential for ego lift — Some physiques and shoulders tolerate it poorly; ego-lifting can compromise form and progress.
💡 Quick Decision Guide
- Do you have healthy shoulders and a solid pressing foundation from lighter work?
- Do you have a spotter on hand whenever you want to push?
- Are your goals aligned with building strength, chest development, or sport-specific pushing power?
- If you currently have shoulder pain, mobility issues, or limited access to a spotter, consider alternatives first.
🧭 Form & Safety Essentials (Brief Guide)
- Setup: Feet planted, upper back and glutes on the bench, natural arch, shoulder blades retracted.
- Grip width: Slightly wider than shoulder width.
- Elbow angle: ~45 degrees to reduce shoulder strain.
- Bar path: Lower to mid-chest with controlled tempo; press straight up without flaring elbows.
- Breathing: Inhale on the way down, exhale on the press; brace your core.
- Safety: Use a spotter
- Avoid ego-lifting, nobody actually cares how much you used to bench...
🔄 Alternatives (If You Decide to Give It a Miss)
- Dumbbell bench press (balanced strength, more shoulder-friendly)
- Pressing Machines, possibly even offering a better contraction
- Incline bench press? takes away some load from shoulders, often builds pecs quicker
⏭️ In Conclusion
Barbell bench press is often considered a staple of a push day (always a Monday too) but does it suit your goals? If you want to be a powerlifter or strongman, then it's spot on. However, if you're a bodybuilder or training to improve physique, then theres probably some better options in your gym.
Most people will benefit more from the other options. I don't want to sound egotistical, but I became a British Bodybuilding champ without any Barbell pressing, so do you need to do it?
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Barbell Bench Press, is it worth it?
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