- Chinese language weightlifter Lü Xiaojun is an Olympic gold medallist and five-time world champion.
- He avoids coaching bench press to make sure he does not prohibit his shoulder mobility, he stated.
- The bench press remains to be a useful compound motion for energy and muscle constructing.
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Champion weightlifter Lü Xiaojun stated he hardly ever trains bench press.
Though bench is taken into account to be one of many key compound actions (alongside the likes of deadlifts and squats) — and a favourite train for a lot of gym-goers — the Chinese language Olympian avoids it.
The reason being that it restricts his shoulder mobility, he stated in a recent YouTube video.
Xiaojun stated bench press, strict press, and push press are his weakest lifts, and he does not prepare them typically.
Aggressive weightlifters, he stated, ought to keep away from bench press “as a result of it’s going to prohibit your shoulder mobility.”
In keeping with Mike Matthews of Legion Athletics, incorrect bench press kind, or focusing an excessive amount of on the chest with out additionally coaching the again, can certainly result in shoulder issues, and coach Sean De Wispelaere advised Men’s Health that unhealthy kind is often the reason for points.
Having good mobility within the shoulders is essential for overhead actions in weightlifting as a sport.
Xiaojun stated that some individuals discover it tough to lock out their shoulders when performing chest press actions.
“Even worse, for those who kind a behavior. It isn’t a very good behavior. I like to recommend not coaching it,” he stated.
Nevertheless, Xiaojun, who weighs 81kg (179lbs), stated he can nonetheless bench round 130kg (287lbs).
Bench press remains to be a useful train
Regardless of Xiaojun’s expertise as an expert athlete, the bench press remains to be a useful motion, significantly for individuals who need to construct muscle or burn fats.
The UK’s fittest man Zack George told Insider in 2020 that he considers bench press to be one of many 5 finest workouts for constructing muscle.
As a compound train, it recruits a number of muscle teams directly, primarily focusing on the shoulders, triceps, and pecs.
“Recruiting a number of muscle teams on this approach makes these actions more practical at constructing muscle as you’re employed extra muscle tissues and a number of joints by means of giant ranges of movement, which lets you transfer extra weight than in isolation workouts, and higher progressively overload your muscle tissues for giant features,” George stated.
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