How much can you bench?

...If I had a nickle for every time I heard this question?

I have spent countless hours inside many gyms.  Over that time I have noticed that we all have a tendency to perform exercises that we are most comfortable with.  For most men, comfortable equals the bench press.

Now I don't want to discount the importance of the bench press.....what I do want to address is the frequency of performing this exercise and the effect on the body.

The bench press develops the pectoralis major and the anterior deltoids.

For most of us, our work lives, revolve around computer work and sitting for extended periods.  This extended time sitting causes a few muscle imbalances:

• The forward muscles: pectoralis, anterior deltoids, and hip flexors get tighter and short
• The posterior muscles; lats, posterior deltoids, and glutes become long stretched and weak.   

These imbalances cause the shoulders to roll forward and can lead to injury.

It is my opinion that; if we have muscle imbalances? Our training routine should oppose such imbalances.  With this being said, I believe that exercises that strengthen the posterior muscle groups and help elongate the anterior muscle groups are best to balance the body. 

Training the back muscles in the form of pulling exercises will best balance the body.  Training routines should revolve around:

• chin ups, 
• rowing exercises
• reverse fly's 

Also:

• using a travel roller 
• stretching the pectoralis muscles
• stretching the anterior deltoids
• trigger point therapy

Will strengthen the posterior chain, improve posture, eliminate cramping and allow for stronger lifting technique.

This does not mean to never perform the bench press ever again, it just means to change the training focus until the muscles have returned to a balanced state.

A balanced routine and balanced body will produce a strong, injury free life!