BB vs PL Bench Press

Q: I have some questions about the Bench Press which were discussed in your book Strength and Physique Volume 1.  To begin with, I want to be a classical bodybuilder with a V-taper: broad shoulders, small waist, and muscle tone.  And I want to put on weight at around 143 pounds. Fat% is near 10%.

Apparently, I should do the Bodybuilding style (BB) Bench Press (BP).  My question is why will I get man- boobs while do the Powerlifting style (PL) Bench Press.  Is this because the upper part muscle of chest will not be well-developed?

I learned the powerlifting Bench Press from the following links:

http://www.youtube.com/watch?v=vUcjOIZc80c

http://www.bodybuilding.com/fun/criticalbench4.htm

The first one is much like a Powerlifting style BP.

And the second one is like a combined style (Both BB and PL).

I understand bodybuilders train for muscle size and looks. So the isolation and specific muscle movement is very important.

I came up with an idea: if I do the BP right: Chest (80%) and Arm (20%), then I'll get a big chest.
Yet if I do the BP wrong: Chest (20%) and Arm (80%), then I'll get big arms. Lastly if I do the BP right: Chest (50%) and Arm (50%), then I'll get nothing because of the lack of stimulation.  Most bodybuilders don't want this.

I know it's not a good example. I find that the PL style is focused on lifting safe, while the BB style is on stimulation.  Many people say that keeping the elbows as far from our torso as possible while lifting would hurt your shoulders.  Is that true?  Because it would put much pressure on the shoulders?

The PL style BP has a checklist of proper body mechanics. Does the BB style have one?

P.S. I don't wanna get man-boobs and get hurt. Thanks for your help and time.

All the best,
Mike


My Answer: The chapter on the bench press clearly describes the form and execution of the bodybuilding style bench press.  There is also an illustration.

You have to decide what you want: a chest that is chiseled like armor or really strong man-boobs. 

If you don't like man-boobs and don't care about strength on the bench press, then don't do the powerlifting version.  Do the bodybuilding style of bench pressing.  If you do the BB-style of bench pressing, then use light weight and progressively work your weight up through warm-ups.  If you have any pain at all in the shoulder joint (not the deltoids, the shoulder joint), then don't do the bodybuilding style bench press.  Do the other exercises listed in the chest chapter.

Comments

Post a Comment

Popular posts from this blog

Targeting the Deltoids, Minimizing the Traps

Image
Q:  I've read your article about shoulder workouts as well as many others, and I have a question. I really appreciate if you can spare some time to answer it. I heard from almost everywhere that you can get wider shoulders by working out. I have a very slim body (56 kg, 172 cm tall, 24 year old male) and very narrow shoulders. The width of my shoulders is only two times of the width of my head (1/2). I checked this ratio by measuring photos of a man with broad shoulders, and this ratio is usually 1/3. I know it has a lot to do with genetics, but how much exactly can you add to your shoulder size by workout? Someone told me that you can add 2 centimeters to each side at a total of 4 cm maximum. Even if that's true, by working out my deltoids I will also work my trapezius muscles as well, even if I don't want to. And the growth of the trapezius makes your shoulders look narrow, because it gives your shoulders an angle to the ground rather than being nearly parallel to
Keep reading

Bench Press to Increase Pushups

Image
Q: I must say I enjoy reading what you write and find you somewhat an inspiration. I have wanted to be a police officer my entire life, but considering a juvenile criminal record (JUST expunged) I can't join the Marines as an MP. I can't join period either, because I got my GED and so I'm volunteering at the YMCA, and answering phones at the fire department until I start college for a degree in Education. I do have one area of concern. I used to box. I'm 17, but started boxing when I was 16. I weighed 115 and was benching 180. Around New Year’s I cut myself on the wrist and severed several tendons, which put me to all running and biking for a good many months. Just this past month I've gotten back to work out, but I've found myself hesitating from the bench press due to a concern that it might affect my push up reps. My goal I've set is 100 push ups by New Year's, as well as squatting 200 pounds 20 times, running 5k, and 20+ chin ups. It
Keep reading

Leg Presses and 5x5

Image
Q: What's your opinion on the 5x5 training programs? They are very well liked by many.  Also, because of tight hamstrings, I like leg presses better than squats. Are leg presses effective? Squats are very useful and build overall strength. Can the same be said about leg presses? -CS My Answer: The 5x5 is a solid program and has been around for a long, long time. Of all the programs floating around in the gym, it is second to the 10-8-6-15 program as far as popularity. But while the 5x5 is a solid program by itself, it works even better as a decompression program, which I go over in Strength and Physique: The Articles . As far as leg presses, it really depends on what your goal is. If you're an athlete looking to gain real world strength and size, then the leg press won't do anything for you unless you're a speed skater. If you're just concerned about size and nothing else, then the leg press is good choice, even better than the squat. Q:
Keep reading