# No Bench Broseph **URL:** \ **Category:** Training Q&A \[Moderated\]\ **Created:** [August 15, 2018, 7:26pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012 "2018-08-15T19:26:42Z")\ **Posts on this page:** 13\ **Page:** 1
**Author:** ![MC\_Wizzel](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mc_wizzel/32/1419_2.png) [@MC\_Wizzel](https://forum.barbellmedicine.com/u/MC_Wizzel)\ **Post date:** [August 15, 2018, 7:26pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/1 "2018-08-15T19:26:42Z")
I know the new hypertrophy templates will be coming out soon, but I wanted to ask a question about the weekly movement selection, since I don’t think they will change much in the new template. I noticed the bench and variations of the bench press are done more often than any other lift. But I don’t like the bench press at all. I skipped it during my novice LP, only doing the overhead press. So is it a bad idea to keep to the press and variations of the press (2ct pause, tempo etc) instead of benching? I’m willing to do pushups and pullups as substitutes as well. I’ve just never thought the bench press was usefull and liked the overhead press much better. ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [August 15, 2018, 7:36pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/2 "2018-08-15T19:36:05Z")
You are free to do as you wish. ---
**Author:** ![MC\_Wizzel](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mc_wizzel/32/1419_2.png) [@MC\_Wizzel](https://forum.barbellmedicine.com/u/MC_Wizzel)\ **Post date:** [August 16, 2018, 6:58am UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/3 "2018-08-16T06:58:27Z")
> [@Austin\_Baraki](#): > > You are free to do as you wish. yes that’s obvious. I don’t need to train at all. Thanks for the response ---
**Author:** ![Wolfpakk](https://avatars.discourse-cdn.com/v4/letter/w/d2c977/32.png) [@Wolfpakk](https://forum.barbellmedicine.com/u/Wolfpakk)\ **Post date:** [August 16, 2018, 2:11pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/4 "2018-08-16T14:11:53Z")
I’m curious as to what type of response you were expecting in writing this post. Benching IS an important exercise for a balance in upper body strength. Performing the bench press and the press in conjunction with one another will improve strength in your shoulder girdle that pressing alone will simply not be able to. Skipping an exercise just because you don’t like it is just like the bros that skip leg day. You’re free to do so, but any person / athlete that is truly serious about developing their maximum strength potential will train with all the fundamental exercises whether they like it or not. ---
**Author:** ![MC\_Wizzel](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mc_wizzel/32/1419_2.png) [@MC\_Wizzel](https://forum.barbellmedicine.com/u/MC_Wizzel)\ **Post date:** [August 16, 2018, 8:38pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/5 "2018-08-16T20:38:57Z")
How is the bench press a fundamental exercise? I always thought was a waste of time. I never thought I would need strength pressing whilst on my back. I guess any suplimental work is valuable. skipping leg day is not the same comparison. bending down and up is more valuable that pressing something off of my chest. ---
**Author:** ![t\_angeiras](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/t_angeiras/32/5445_2.png) [@t\_angeiras](https://forum.barbellmedicine.com/u/t_angeiras)\ **Post date:** [August 16, 2018, 11:32pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/6 "2018-08-16T23:32:06Z")
I think the main point here is: You dislike the bench, and you don’t wanto to train it. That’s fine and totally up to you, as Austin said. Then you asked if it’s a bad idea. Well, it depends on your goal. For health improvement? I don’t know, probably not. For strengthlifting? Maybe not, if you are able to train the press with the adequate volume. For powerlifting? Well, for sure it is. ---
**Author:** ![tfranc](https://avatars.discourse-cdn.com/v4/letter/t/77aa72/32.png) [@tfranc](https://forum.barbellmedicine.com/u/tfranc)\ **Post date:** [August 17, 2018, 4:36am UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/7 "2018-08-17T04:36:56Z")
Why don’t you like bench pressing? Just curious ---
**Author:** ![MC\_Wizzel](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mc_wizzel/32/1419_2.png) [@MC\_Wizzel](https://forum.barbellmedicine.com/u/MC_Wizzel)\ **Post date:** [August 17, 2018, 7:14am UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/8 "2018-08-17T07:14:47Z")
> [@t\_angeiras](#): > > I think the main point here is: You dislike the bench, and you don’t wanto to train it. That’s fine and totally up to you, as Austin said. > > Then you asked if it’s a bad idea. Well, it depends on your goal. For health improvement? I don’t know, probably not. For strengthlifting? Maybe not, if you are able to train the press with the adequate volume. For powerlifting? Well, for sure it is. So maybe I should have made the question more direct without adding my personal position. I basically want to know if it’s too much volume and risk of injury to train the press three times a week and skip the bench press. Im just a dad with limited time trying to get strong and healthy. I have no interest in powerlifting or looking good or getting jacked. I guess I’ll just try it and see what happens ---
**Author:** ![onur](https://avatars.discourse-cdn.com/v4/letter/o/d26b3c/32.png) [@onur](https://forum.barbellmedicine.com/u/onur)\ **Post date:** [August 17, 2018, 12:14pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/9 "2018-08-17T12:14:42Z")
Hi. I’m curious, how can someone keep their o.pressing progressing without benching? Too much volume/frequency? ---
**Author:** ![monxoboyo](https://avatars.discourse-cdn.com/v4/letter/m/ed655f/32.png) [@monxoboyo](https://forum.barbellmedicine.com/u/monxoboyo)\ **Post date:** [August 17, 2018, 12:35pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/10 "2018-08-17T12:35:26Z")
I believe there’s a press-focused template floating around somewhere… 🕶 ---
**Author:** ![Austin\_Baraki](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/austin_baraki/32/1095_2.png) [@Austin\_Baraki](https://forum.barbellmedicine.com/u/Austin_Baraki)\ **Post date:** [August 17, 2018, 7:24pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/11 "2018-08-17T19:24:20Z")
> [@MC\_Wizzel](#): > > I basically want to know if it’s too much volume and risk of injury to train the press three times a week and skip the bench press. This is a much better question. The answer to which is - yes, it’s totally fine to press three times per week. If the volume increase is substantial, you could gradually increase things over the course of a few weeks. ---
**Author:** ![mbasic](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/mbasic/32/863_2.png) [@mbasic](https://forum.barbellmedicine.com/u/mbasic)\ **Post date:** [August 17, 2018, 8:06pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/12 "2018-08-17T20:06:39Z")
n=1 I don’t bench anymore… well … flat-bench-with-medium-wide-grip-to-use-most-muscle-mass-used-bench-press bench…I don’t do that. Currently: OHP 2x/week and CGBP 1x/week (with light-ish weights … real close grip). Previously: OHP 2x/week and CG Incline Press 1x/week. And tried: OHP 2x/week and Weighted Dips 1x/week. These are all good options IMO. My shoulders are fine (pain, injuries, etc) Who wants big titties anyways ? Cannonball delts are where its at bro ! ---
**Author:** ![crookedfinger](https://avatars.discourse-cdn.com/v4/letter/c/85e7bf/32.png) [@crookedfinger](https://forum.barbellmedicine.com/u/crookedfinger)\ **Post date:** [August 18, 2018, 1:29pm UTC](https://forum.barbellmedicine.com/t/no-bench-broseph/3012/13 "2018-08-18T13:29:10Z")
I’ve Pressed up to 4 times a week without issue. As Austin said, you titrate the volume up. Now, you’re obviously not doing the same weight/sets/reps each day…