Workouts

STOP USING THE BENCH PRESS! 3 Better Movements to Force Huge Chest Growth

August 2, 2023

In this interesting video, Troy Adashun puts forth his arguments for why there are multiple other superior chest exercises for stimulating muscle growth.

Scroll down and watch the video to hear his arguments and decide for yourself.

What are the Disadvantages of the Bench Press?

While the bench press is a popular exercise that can help develop upper body strength, there are some potential disadvantages to consider:

Limited muscle activation: The bench press primarily targets the chest, shoulders, and triceps, but it doesn’t engage as many muscle groups as some other exercises, such as the deadlift or squat.

Source: Domagoj Bregant on Pexels

Uneven muscle development: Because the bench press is typically performed with a barbell, it can lead to uneven muscle development. This is because one side of the body may be stronger than the other, leading to imbalances.

Risk of injury: The bench press can put a lot of stress on the shoulders, especially if proper form is not used. This can lead to injuries such as rotator cuff tears or shoulder impingement syndrome.

Limited functional carryover: While the bench press can help increase upper body strength, it may not have as much carryover to everyday activities or athletic performance as other exercises.

Lack of variety: Doing the same exercise repeatedly can lead to boredom and decreased motivation, which can make it harder to stick with a workout program over time.

While the bench press is an effective exercise for building upper body strength, it is important to be aware of its potential disadvantages and to use proper form and technique to minimize the risk of injury. Additionally, incorporating a variety of exercises into your workout routine can help ensure a well-rounded fitness program.

Who is Troy Adashun?

Troy Adashun is a fitness and nutrition expert who runs a popular YouTube channel called “SuperHuman Troy”. On his channel, he provides information and advice on a variety of topics related to fitness, including nutrition, workouts, weight loss, and supplements. He also offers coaching services and has authored several books on fitness and health. Troy Adashun has a background in bodybuilding and fitness modelling and has competed in several fitness competitions.

Video – 3 Better Movements to Force Huge Chest Growth

He talks about the following chest exercises:

Komodo Chest Flyes,
Low Flyes
Wolverine Low Cable Fly

What are the Muscles of the Chest?

The chest, also known as the pectoral region, is composed of several muscles, including:

Pectoralis Major: This is the largest muscle in the chest and is responsible for flexion, adduction, and internal rotation of the arm.

Pectoralis Minor: This is a smaller muscle that lies underneath the pectoralis major. It is responsible for stabilizing the scapula (shoulder blade) and assisting in the protraction (forward movement) of the scapula.

Serratus Anterior: This muscle runs from the ribs to the scapula and is responsible for protraction and upward rotation of the scapula. It also helps to stabilize the scapula during movements of the arm.

Subclavius: This small muscle runs from the collarbone to the first rib and is responsible for stabilizing the collarbone.

All of these muscles work together to allow movements of the arm, shoulder, and torso. They are often targeted through exercises such as the bench press, push-ups, and dumbbell flyes.

What are Best Sets and Reps for Building Muscle?

The best sets and reps for building muscle can vary depending on a number of factors, including your fitness level, training goals, and the specific exercises you are performing. However, as a general guideline, here are some recommended sets and reps for building muscle:

Sets: It is generally recommended to perform 3-5 sets of each exercise, with each set consisting of 8-12 reps.
Reps: The optimal number of reps for building muscle is typically considered to be in the range of 8-12 per set. This range has been shown to stimulate muscle hypertrophy (growth) by maximizing the number of muscle fibers recruited and the metabolic stress placed on the muscles.
Progressive Overload: To continue building muscle over time, it’s important to progressively increase the weight you are lifting or the difficulty of the exercise. This can be achieved by gradually increasing the weight, volume, or intensity of your workouts.
Rest Periods: Rest periods between sets can also play a role in muscle growth. Resting for 1-2 minutes between sets allows for recovery and can help maintain strength and power output during subsequent sets.

Keep in mind that while these recommendations can be helpful, there is no one-size-fits-all approach to building muscle. It’s important to work with a qualified fitness professional or trainer to develop a workout program that is tailored to your individual needs and goals.