THESE 7 EXERCISES CAN CAUSE SERIOUS INJURY! #2: Wide Grip Bench Press
So in this 2nd installment I want to quickly cover one of the most dangerous lifts out there:
The Bench Press
Doesn’t seem so dangerous? Well it has killed people before, and otherwise seriously maimed them.
Long term it can screw up the shoulders, elbows, wrists and your posture, short term it can screw up people’s health in that, worst case scenario, it can kill them. Pretty bad for your health, that.
Not Good Form!
When we bench (meaning for athletes), we usually use the parallel, or bi-acromial grip bench press. That simply means the arms are parallel to each other and exactly at your own individual skeletal shoulder width.
This one is a 50/50 lift: about 50% chest and 50 for triceps. And a little for the anterior delts (shoulder) as well.
So it pairs well with the close grip chin up, which is another 50/50 lift, this time for upper back (lats) and biceps.
When I teach this lift to some beginners’ athletes, I usually start out with the following little story, just to drive home the importance of safety in the weights room in general and the necessity of spotting and taking extra care with the bench press in particular…
In the Olympic Weight Lifting club in Berlin I used to train at, this powerlifter benched 220 kg’s (485 pounds) and the bar fell on his jaw.
Well, the jaw was crushed and splintered into a jigsaw puzzle the surgeons had fun with. A lot of wire went into fixing this one up…
In a way he was lucky: he survived. Would this weight have fallen on his neck, he’d probably be lifting in Valhalla now…
This video is brutal: if you’re already convinced, don’t watch it!
So I tell them, I say: “Look, even if you drop just 40 kg’s on your head, that’s gonna hurt, Bubba! And you don’t wanna put a dent into the bar, equipment’s expensive these days…” (gets a chuckle)
Next: always use a thumbs over grip (thumbs wrapped securely around the bar). Otherwise the bar can pretty easily roll out of your grip, especially if it’s somewhat bent.
Next: Always use a spotter, and I mean ALWAYS. Like I said, 40, 50, 60kg (130 pounds) that fall on one’s head from arms length can do some damage.
The spotter should use a pronated grip (palms facing his body), or a cross grip (like in the power lifting deadlift, one hand under, one over), simply because you can handle more weight like this than with a supinated grip (hands under, curl grip).
Help the lifter out with bar, and help put it back in. That’s also better for long term shoulder health.
Let the elbows wander out as they want, don’t try and squeeze them in, it might only create elbow problems over the long haul. Wrist = neutral.
Then, and especially for beginners, use a controlled eccentric (lowering portion) tempo, like 3 or 4 seconds.
The feet should be firmly planted on the floor for stability, never up on the bench or in the air!
And finally, when the bar stalls or technique breaks down don’t put your pinky under and shout “You can DO it, you can DO it!!” That calls for accidents. Simply grab the bar and put it back in the rack.
Other than that, we usually use different forms of dumbbell presses, which are both more effective -providing more ROM (range of motion), more stabilization stimulus- and safer, as well (you can just drop them to your sides).
Note: the bench press is often over-emphasized on a general basis, like in most fitness gyms. That results in droopy looking pecs (need a Bra, Brother?), rounded shoulders and impingement syndrome and other shoulder problems.
Coming from the world of athletes I can tell you that in most sports and instances, the bench press is not nearly as important as, say, the assorted chin and pull ups.
Anyways chest work should be balanced out with upper back work and especially some external rotation at the end of the workout.
Have Fun y’all,
Mark
P.S.
Did you know that the word record bench press was set as far back as 2008, by Ryan Kennelly: 1075.0 lbs (487.6 kg) (November 8). Source: Wikipedia
P.P.S.
If you want to try a Chest workout that will spare your shoulders, is safe even to do all on your own, saves time AND gives you that square, flat Calvin Klein chest, here’s a post on that: http://www.tsmethod.com/blog/best-chest-workout-in-the-universe/
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Failed to follow the advice of “always use a thumbs over grip” a couple of months ago and dropped the bar on myself for the first time ever in many years of bench-presses.
Bruised ribs were the result, lucky it wasn’t worse!!!
David Czech recently posted..Tilapia Ceviche with Coconut Milk
Oooff, sorry to hear that David, but I’m glad you got away with just a bruise Brother!
Can’t be over emphasized, safety with the bench press…imagine that bar drops someone on the throat? Oooff!!!
Can’t say that I’ve ever been big into bench presses and after reading this and watching the video I don’t have any intention of changing my ways.
LOL!
Heya Kevin, thanks!
Yeah like I said before: you’re well out of it mate. Heeheeheee…
Great article!! I hurt my ribs watching the video…Gonna be careful in the future doing my benchpress!
Heya Baldur, thanks for the comment! Yeah it pays to watch out in this one, for sure!
Mark
I see some guys with such terrible form that I wonder if they’ve considered they’re literally risking their life, or even just shoulder health, to impress a few friends.
I’ve found as I’ve gained more experience I really resonate with the idea of the bench press not being that important for either performance or in terms of appearance.
Derek Doepker recently posted..The Best Fitness Book Ever?
Heya Derek, thanks for the comment: honored to welcome you here on my Blog, Brother!
Great article! got many things I didn’t know
Heya thanks again Ernes, good to have ya!
Great article. The bench press can be tricky for athletes, especially those who employ throwing motions in their sport like handball players do.
Hey thanks David, for the comment. I know you know a thing or two about athletes, Handball in particular!
Hey Mark,
I have never been around to see someone get injured by bench pressing but I have heard horror stories from friends… ambulance, paramedics kind of stories.
Anyone lifting has to work with a manageable weight and the worst thing is trying to compete with a guy that can clearly lift more than you. Warm up with a few sets, don’t go too heavy where you are struggling to get that 1 and only rep, and get a spotter! One last thing, don’t bounce that bar off the chest, please.
-Sam
Sam-Look Like An Athlete recently posted..Dynamic Warm Up Exercises: Prepare Your Body For Battle and Avoid Injury With Athletic Drills
Important post. If only I would have read this years ago it would have saved me a lot of time and money on Therapists.
I used to walk in the gym, put 245 on the bar and crank out set after set with no warm up, no rows, no pulls… nothing…
Man, I was so stupid.
I haven’t done any direct chest work for months now and my chest measurement is exactly the same at 42inches.
Funny how that works out, also cut out all protein powders and BCAAS and lowered my protein. No change.
So many myths in the business, ya never know till you take a month or two and try the opposite of what your doing.
Nice one brother!
Sõl
facebook.com/leanfitandstrong
Heya Sol, welcome welcome Brother, it wouldn’t be complete without you!
What, are you suggesting that the Supplement Industry is anything but totally, completely and utterly honest and fair, having only our very best interests at heart?!
I’m shocked, Brother, shocked! Tch, tch, tch…
(Notice the light sarcasm?
)
Btw I think we all could have benefited from some pro advice and guidance especially at the beginning…so you’re certainly not on your own there, Sol!
The problem is not that there isn’t the right advice out there, but rather that there’s so much bullshit out there, too. Like you said.
Many beginners, and even some more advanced, get confused by all this, not knowing what to believe…
So true my friend.
Man, that video is BRUTAL!
Those false grips can get ya!
Merry Christmas Mark!
P.S. One of my fav sups is Glutamine! Thanks for talking me into giving it another try.
You da Man!
Hey Sol, Merry Christmas to you my friend, and your lovely wife Amanda.
But I will DEFINITELY be in touch tomorrow. Have a good one Brother…
Ouch!!! That gotta hurt… This video will definitely be on my mind every time I prepare for the bench press from now on! Cool stuff!
Heya Atli, yeah I’m sure it does! I just seriously hope they all got away with it…
Yeah man, can’t be too careful with this one…
Merry Christmas Brother!
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