How much can you bench, bruh?

Back in my meathead days, I must've spent two hours a day benching.

I wish I'd done more of these - 1-Arm DB Bench Press.

An invisible line separated the bros in the weight room - 225.

Those who could bench 225 lbs were minor deities. If they were noticed at all, those who could not were looked upon as peons or to the kinder-hearted amongst us, as lesser beings worthy of sympathy if not respect.

It’s silly because the Bench Press, while a great exercise that has its place, is not all that functional. Think about it... how often in life or sports are we lying on our backs and need to push 225 lbs off our chest? I hope never!

And it's known to grind up our shoulders if not done properly. It seldom is.

Some advantages of the alternative, 1-Arm DB Bench:

  • More forgiving to the support structures of the shoulders

  • Can improve the stability of the shoulders

  • Massive core strength dividend from balancing and working each side independently

  • DBs allow an arm angle that may feel more comfortable than the barbell

  • Unilateral movements help correct imbalances and asymmetries

Typically, we include this as a substitute for conventional Bench Press when it's the main upper body lift. We also use it in circuits as a supplemental accessory exercise.

We are stronger than our excuses.


Paul Reilly