Doing some bench work with one of my Personal Training clients today.
Bench Press is one of the “Big 5” “Compound Lifts” (Bench Press/Squat/Deadlift/Bent Over Row/Overhead Press) and is essential for building upper body size & strength. The only downfall the bench press has when an individual is specifically trying to develop their chest, is the fact that the fixed hand placement on the barbell doesn’t allow for the same level of “Horizontal Flexion” and ultimately peak contraction that someone may be able to achieve with dumbbells or cable cross overs.
There are often discussions/arguments about the effectiveness of working with Compound lifts as opposed to just isolating muscle groups… So what’s our view at 5S Fitness?
Well Compound lifts such as the “Big 5” are essential for building size & strength and realistically an individual can train their whole muscular system just by working these lifts. However there is always going to be some level of muscular imbalance/asymmetry (Certain muscles being stronger/larger than others) and this is where isolating muscles is absolutely vital… Even if it is just for aesthetic reasons.
We recommend utilizing the best of both worlds… Train with the big compound movement that are going to build size, strength & functionality, but also implement specific isolated work to hone your development.