Sparta’s program is unlike many in that the Bench Press does not make the cut as one of our “Big Three” lifts. We always opt for exercises that will improve your movement signatureTM.
The ability to put force into the ground (GRF), as well as upper body movements that have the biggest impact on postural strength like push ups and pull ups. These are the movements that make the real difference in your sport.
However there are some athletes that need to be able to bench as a strength metric in their sport, or for a specific test like the NFL combine. In these cases, its worth benching the right way. When done correctly, the bench press can actually become a total body lift. It can also develop some great upper body size and strength if you are careful about limiting the damage to your shoulders and elbows.
Before you program bench press first thing every Monday, ask yourself the big questions of
Not all athletes need to bench, but for those who do, building a foundation of good technique will set you up for maximal strength gains and minimal risk for injury.
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