Bench Press Bodybuilding vs Powerlifting

[blueshot022]

Very interesting and it will help my bench press. Thanks.

[TiberiusStorm]

Good stuff! I notice people love to bad mouthing the PL bench press style and I don't get their issues!!

[Gaz10t]

Hi, I am only joining the gym now, I found that I cannot feel my chest 'burning' when I am doing the same 'exercises'/machines as some friends that have been going for a long time.

Also, what would be the best workout to do for a new person? I'd like to get big more-so.

Thanks very much! Been subscribed for a while now :)

[scottabelcoaching]

@Gaz10t Well Gaz first of all good luck in your quest and give it time, And remember its not about exercises its about programs, and even better if those programs are made to suit where you are at. so it's not so simple as to just post a workout for you. But if you are new just getting at it and keeping consistent will get you some results

[Gaz10t]

@scottabelcoaching Okay, thank you very much. Also, would you recommend a good 'shake' to bulk up quicker? I wouldn't be fat but I have a slight belly. Would I want to look for a shake that might make me lose fat faster as well as bulking or would creatine or something be best and if I just eat a lot of protein? I understand that it takes a while to get bigger but I think that seeing myself grow in the first while will give me the initiative to keep working consistently. ty

[scottabelcoaching]

@Gaz10t Save your money on that stuff mate. Creatine maybe, and maybe even down the road if you are new. But you don't need supplements. That's all in my 2010 Workshop Workbook, which you can get on my website

[Guitaraddict1337]

@Gaz10t Most gyms will usually have a trainer around. Find one that isn't busy, and talk to him about what your goals are,and what kind of body you are going for (chatting with trainers is a way to get very valuable information for free!). Some gyms offer a free session with a trainer when you first sign up, and most trainers will put you on a workout that consists of upper body one day, and then lower the next. The more you go, the more you learn, the better you get.

[ShahnamPersia]

@Gaz10t I used to get the same problem, till I dropped my weight and increased my reps. I believe muscle recognizes failure rather than weight. So What I tend to do is, start with a weight that I can do between 6-10, then after I can't do anymore, I drop the weights slightly and straight away carry on doing more with it until I hit around 15 and by that stage I'm fucked! Perhaps also make sure your technique is right!

[Anagramrice]

I'm sorry did he just say that the bench press WAS NOT a great agonist for chest?

[scottabelcoaching]

@Anagramrice YEP !

[screambluemurder101]

@scottabelcoaching What do you feel is the best for developing the chest?

[scottabelcoaching]

@screambluemurder101 Its not about exercises - its about proper and progressive programming. You should read my book, The Abel Approach

[vxer1000]

They are correct as far as your position on the bench and tightness of all the muscles involved for powerlifting, but the biggest single difference between powerlifting and body building is the sheer degree of exertion used in moving the weight. A powerlifter trains their nervous system to allow their brain to fire a signal near 90% capacity while a typical weightlifter, bodybuilder uses 50-60%. These are approximations, but hopefully you get the idea. Take two men with identical builds

[scottabelcoaching]

@vxer1000 Totally agree

[calcetosocko]

nice video

[andrew31593]

You seem to say a lot of people are wrong in a lot of your videos 'it's not about the movement it is about the muscle'. But what makes you think you have got it right ? No offense but you don't look very big at all.

[scottabelcoaching]

@andrew31593 Andrew, I'm 50 yrs old and retired from all personal pursuit. But go to my website and check out my background, academically and experientially, or even go to the home page of this channel and check out the Playlist for "Coach Abel on Stage"

Trust me mate, I have more than earned my expertise, in both academia and the real world of experience

[andrew31593]

@scottabelcoaching Ok yeah your huge, i am still learning and everybody says something different so it's very confusing !

[scottabelcoaching]

@andrew31593 No worries mate, try not to get caught up in the visual stuff only. Check out people's real credentials, go to the source, most these so-called experts are nothing more than savvy internet marketers

Cheers

[DJYC21215]

@scottabelcoaching If your trying to build power and not physique, powerlifting is better?

[scottabelcoaching]

@DJYC21215 Yes, this is true

[djacklowery]

LoL, Canadians. Gotta love em!

[EnvelopedInDarkness]

body bulding bench press will destroy your shoulders.

[scottabelcoaching]

@EnvelopedInDarkness So don't do it then

[slimjamie1991]

@EnvelopedInDarkness serge nubret said using light weight with little rest between sets was the key to keeping his joints healthy. so if you go heavy you'd probably be more likely to have shoulder issues.

[Hashashin8]

@EnvelopedInDarkness how so?

[thegreathistorian7]

I want to be able to squat and deadlift loads and have very large deltoids, like a bit of both kinda thing, my BW is 75kg and my current squat max is 165kg, im gonna go for 170kg tomorrow and upload it if my mate films it. What routine and exercises to you recommend for massive squat/ dead and deltoids? I currently do 5/3/1 with SS style deads because i dont respond well to 5/3/1 method for deads. cheers.

[pkidro]

what other exercise would you recommend for chest development other than the bench press? since bench press is all i do weather it's dumbbells or the bar

[scottabelcoaching]

@pkidro Flyes and incline variations for sure, seated horizontal machine presses, but remember its not about exercises only it about proper progressive programming

[pkidro]

@scottabelcoaching I do the flat and incline on a bench with the dumbbells and i also do flat and incline dumbbell flys as well as dips, and that is usually my chest work out. my chest looks bigger now. I do 8-10 reps, 4 sets as heavy as possible. but i was wondering if cables are a good change, or should i do the incline and flat bench press with the bar in a month or 2? cause i heard cables are not the best for gaining muscle mass? I only weight 150 max, 6"1 and iam 25.

[scottabelcoaching]

@pkidro Well you are kind of missing the point here mate. Its not about magic exercises, but exercise sequencing, workout sequencing, load variants, and plane and ranges of motion. You should may be read my book, 'The Abel Approach" and you will understand more about the importance of program structure

[pkidro]

@scottabelcoaching oh ok i see what you're saying, I just wanted to make sure iam doing the right thing to grow. Thank you for your time

[scottabelcoaching]

@pkidro No worries, hopefully this was helpful to you

[ANALAZER1]

@pkidro dips with your arms about 32 inches wide are probably one of the best pec exercises you can do

[iKrackeD]

I thought the guy on the left was the body builder and the guy on the right was the power lifter :P

[scottabelcoaching]

@iKrackeD Kevin is both at the highest levels, and I'm long retired from the physique game

[Livenderrr]

Awesome vid. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

[crv26]

Dear Mr. Weiss, what exercise would you suggest for maximum chest growth?

[12321johndoe]

train the muscle not the movement: very good tip/thing to keep in mind for bb

[NJnaturalBB]

@12321johndoe I live by the quote, I hate seeing kids pile up on the bench flop around like a fish, use a 5 inch ROM and brag about out lifting someone who's using great form and has better chest development than them.

[KaeruthePaladin]

This is true advice, when a bodybuilder trains he uses very strict form to failure and the workouts are very gruuling. Bodybuilders eat sleep and train to gain muscle.

Whereas Powerlifting is all about making your central nervous system stronger thus resulting in much more strength gains quicker but not so much gains in muscle mass.

Personally I'm more into natural bodybuilding but I find taking breaks and doing a powerlifting routine for a couple of weeks are the best way to bust a plateau

[Efferts]

This video should be reposted in many sites.

I've visited too many gyms with participants that wonder why their huge bench never develop their pecs. Size is seemingly the focus, but they keep piling the weight while never exercising full ROM.

[shanemason789]

Dude has great shoulders!

[wwfchriswwf]

um i need an anwser about my form, I dont like to lock out my arms cuz it hurts my elbows, but I like to drop the weight straight down and then while my feet are still on the ground lift my hips and gut up to give it a little bounce, just to get me going up, but my chest muscles still do a majority of the work, so is that technique/form wrong, cuz with that techinque my bench has gone up 100 pounds 

[scottabelcoaching]

@wwfchriswwf Sounds like you answered your own question. so what, your bench went up?

[wwfchriswwf]

@scottabelcoaching oh haha, but still is that form ok?

[scottabelcoaching]

@wwfchriswwf Hard to say without seeing it but usually if it feels wrong or you are having such issues, then something is wrong (speaking generally of course)

[SinisterSkip]

Man Kevin Weiss looks great! Doesn't happen often that a coach look like "hej, he's got the body to back up his talk" :)

[scottabelcoaching]

@SinisterSkip Yep Coach Weiss is the real deal, and all natural to boot. Proud to have him as a colleague for sure

[scottabelcoaching]

@Childscorporation Well good luck in your training and fitness quest!

[konakaine]

Consider this, please: Who cares about the bench press. Do you want to impress someone, or better yet yourself? Build one of the 2 lifts that matter #1 The deadlift, #2 the squat. Or, even the Overhead press. The bench is such a joke. It all depends on what shirt you're wearing, how you're built, etc.....it proves absolutely nothing. All these 1,000 lb benchers (ROFL), you know why they can do that? Because they don't squat or pull! If they did, they couldn't push that weight. It's a joke lift

[505outlaw]

@konakaine thats a joke comment. its good to be well rounded i think. squat, bench and work out all muscles.

[Excelion333]

For all those who don't get fitness there are 3 main fitness styles.

Fitness model=Low weight high reps

Bodybuilder= Moderate weight moderate reps

Powerlifter= High weight low reps

Stop telling people they are doing it wrong maybe they have different goal's than you. I have actually had people come up to me in the gym and tell me I am doing my workout wrong.

[scottabelcoaching]

@Excelion333 Its not nearly as simplistic as that mate. Not at all. But whatever

[demislasher]

Does this mean less reps and more weight and try to keep pushing ex. 5-7 reps max with your "max" weight? To be more of the strongman. It seems to be the key.

But bodybuilders say that you need to "work your way" up there, but I feel that im already there, so I can do ex. 32 kg on each arm on dumbell press with 6-7 reps pretty okay. What do you think I should focus on? Maybe combination is good too because that's pretty much what I do at the moment.

[demislasher]

Hello, great info and it seems to be true. I'm training normally at the gym.

Latley I've been embracing the bodybuilding aspect more than the power lifting aspect.

Bodybuilders say "if you want to build mass, and muscles, you need to those extra reps" which then means you will have to decrease some weight in order to fullfill some extra reps.

I have made up my mind and I want to be more of a strongman lifter than bodybuilder - Does this mean less reps and more weight and try to keep pushing...

[ionuser]

Great video guys - ignore the negative comments. Probably from kids that have read a few forums and think they know what they are talking about.

[scottabelcoaching]

@ionuser Not an issue mate. I'm now into my 4th decade of doing this at the highest levels. I'm quite used to the ankle-biters who think they know better. It's all good. But we certainly appreciate the supportive commentary of course.

[alin1975]

Some of this stuff is not universally accepted. I read Hatfield disputing the notion of using any other stance than feet firmly planted. He called it both dangerous and misguided in what it is intended to do. As a trainer, I would never teach anyone to bench that way.

[scottabelcoaching]

@alin1975 Very litte in this industry is "universally accepted" mate. I have no problem venturing away from the norms. And I have ultimate respect for Fred, one of the few I do actually. But we can certainly agree to disagree. Fred never built the body I did either, and niether did I myself come anywhere even close to squatting 1,000lbs as he did

[crotchrockett004]

i always thought bench press was the best workout for chest development... you guys said its not... so if i want to develope a bigger, better chest for bodybuilding... what workout is the way to go??????? since benching isnt and thats the only thing i do is flat and incline benching... sometimes incline dumbells.... whats the best chest developing workout?????? please write back! :)

[Dmaan0601]

@crotchrockett004 flys are good, incline bench and flat bench are good with barbell, also do both of those with dumbells, pretty much it, u could do decline i guess, but i dont really like decline, but for sure flys bring the chest out alot

[crotchrockett004]

@Dmaan0601 reeaally??? i never really liked fly's. i just did flat and incline barbell benching and incline dumbells sometimes. i like cable fly's but i didnt think dumbell fly's would really put on mass. now i will have to add them into my workout :)

thanks alot i really appreciate it! :)

[mksechelt94]

@fightluv ur fucked. chill out big bones

[mksechelt94]

@fightluv well you have to go to the gym in order to powerlift. ya fuckin goof

[mksechelt94]

@fightluv go to the gym

[cyruseven]

sadly though a lot of folks on youtube like to give advice. if you do not have a big chest do not offer advice by and large.

isolation is on thing but if you aren't gaining weight and your pressing movements are not going up in weight, e.g. isolate all you want w/ 50lb dumbbells but at the end of the day, you'll only grow if calories increase past you status quo levels and you progressively increase in weights/reps both.

not disputing the vid, just stopping the 140 guys before they start.

[scottabelcoaching]

@cyruseven LOL, sure enough mate. No one here is arguing the merits of "progressive resistance" in training protocol. It's the misinterpretation of it that merits discussion. No one is saying lify "50 lbs" the rest of your life, but also not saying that if you are targeting chest, but using, 12 other muscles as well as momentum and torque, then more is lost than is gained, evenm if "load" progresses.

Good point though. I think we are speaking the same language. Wish people would read my book

[tyciol]

Elbow positioning is confusing for me.

[InnocenceVVX]

Awesome info, but can you guys turn the sound up? I really got blown away by the sound at the end!

[filthymcnastyazz]

Guys, thank you. I consider myself fairly knowledgeable on this subject and having 2 guys who cut thru all the "bro-science" BS is invaluable. "Physique development is not about numbers on the bar". Great, great advice.

Of course, now readers just need to dismiss all the "special secret" systems and just do what works.hmmmm, that may take a while longer.

[scottabelcoaching]

@filthymcnastyazz Well we appreciate the positive commentary for sure. For some reason many others would rather attack what they do not understand or are not ready to consider. But we're glad specific instruction is not falling on deaf ears

[ChocolateFishMilk]

I dont understand why there isn't a single video that tells you how you can actually combine these two great sports..

[scottabelcoaching]

@ChocolateFishMilk Because it is not simple as just that all the time. Program design should be individualized if you really want to get anywhere. But there are indeed many programs that combine the two in a Hybrid manner. My 6 Day Hybrid program does that for instance

[apheX512]

@SunChipsINC Name the respective study please. My statement was including the use of steroids.

[Chaaarge]

I think powerlifting and bodybuilding can go hand in hand! I have been training mostly for bench press competitions, But I'm seeing plenty of size gains as well. Look at strongmen competitors, or powerlifters such as ryan kenelly. they're huge!

[johnliamten]

@Chaaarge

ya shit, the dude on the left in the video looks awesome

[apheX512]

@sub7design to this date there is no clear scientific proof that hyperplasia in muscles (by training them) is even possible in the human body. you are stating this as a fact, which it clearly isn't.

[scottabelcoaching]

@apheX512 agreed, regarding the hyperplasia coment

[SunChipsINC]

@apheX512 well there is when steroids are involved.

[JSG949]

thank you for this video. i do both powerlifting and bodybuilding in a specific routine so it all works out, and people always ask me the difference but they never seem to understand when i explain. hopefully this will clear things up for them

[scottabelcoaching]

Nobody said anyone is "injured" by doing this. And form-wise the bench press is hard on the rotator cuff regardless. And its worse for some, than others because of anatomical leverage disadvantages

[AmusingYeti]

I do strongman training, so definition isnt a concern for me; however i noticed since i have increased training with my overhead pressing motions (such as log pressing) my chest has seen greater definition.

[scottabelcoaching]

@AmusingYeti Sounds like you are doing well then. Good work

[maresindikalac]

all truth and nothing but the truth

[pique7719]

Personally I think more bodybuilders should press more like powerlifters, for longevity sake, and for overall overload, which is the key to optimal hypertrophy. Of course some wide gripped "bodybuilder" movements are great, but I just don't think they should be your bread and butter.

[scottabelcoaching]

@pique7719 Well you are more than a little mis-informed there mate. For longevity sake its not true and you are using the term "overload" in far too general a context. "Overload' has a wide application as a principle, even between energy systems. So you are a litte off the mark there mate.

[pique7719]

Scott,

Sorry I didn't think you would take a discussion as an attack. When I discuss things, its not to be right or wrong, but to learn. I just don't think feet up cross grip bench with feet up is optimal, as is seeing the human body as collection of body parts, when it works best as a functional unit. You have so much good information, but this series left some more to be desired.

-Alberto Nunez

[scottabelcoaching]

@pique7719 I didn't take it that way at all mate. I was just responding in kind. No aggression intended. Was just pointing out a flaw in the argument. But of course anyone can perceive these short clips any way they want, based on their own education and experience level. I didn't take it as an attack

No worries. Bu we've had great success with this variance and implementation. Bench is just not a primary choice for chest work for most people, either though, all things considered

[954628254608181994]

i wana get like the guy in the white!

[sjjdiienno1]

i feel as though if someone with very little gym experience watched this video they wouldn't take away much

[psvc22]

If you don't know the difference between the two, then your not an expert..pretty simple.

[garypineda1]

In your opinion what is the best chest exercise for muscle development?

[scottabelcoaching]

@garypineda1 For people with normal to average limb length I would have to say, incline DB press. However, there is no "best" exercise. An exercise is only as good as the program within which it functions

[janjohandealgenman]

@scottabelcoaching

Just curious, What does limb lenght has to do with it?

[scottabelcoaching]

@janjohandealgenman Good question. Actually quite a bit. Longer arm length would make the levers longer. This would make "bench pressing" a little more risky as an exercise choice. The trainee would have to move the weigh a greater distance and near the end position put a lot more stress on rotator cuffs etc, because of less base support

[davidpenwell1987]

@garypineda1 if your looking for a full range of motion mid-range compound exercise for mass i would do decline db press. look at the anatomy and function of the pecs and the decline makes the most sense. a decline bb puts more stress on the delts but a db allows the full range and stretch of the pecs then a come together contraction.

[scottabelcoaching]

@davidpenwell1987 Actually that is not true at all. And imagining testing shows this to be a poor agonist-choice for pecs. As you said that decline position puts far more stress on the delts as well as the joint

[JacksonXxXWaWa]

@garypineda1 burble curls

[sub7design]

@garypineda1 Barbell bench press for overall muscle building. Heavy compound movements result in hyperplasia - new muscle cells.  Isolated movements excel at hypertrophy - puffing up existing muscle cells with sarcoplasm or myosin and actin filaments. So if you're weak and scrawny, you should squat, deadlift, and press. If you're already strong (squat 2x your bodyweight) and relatively big, increase the volume and use compound movements to ramp up your CNS then isolated movements to puff up.

[ATOK2]

@IdentityHero wider pushups developes the outer part of your chest.

inner pushups work your inner part of your chest and your triceps.

for a full development you should do both + your feet high on a chair for example to work the upper part of your chest.

[pballsniper]

@ATOK2

You can't isolate the outside or inside of your chest, that's a myth.

[ATOK2]

@pballsniper i didnt say anything about isolating, just targeting the muscle from a different angle.

i have a question for you.

why do we do inclined/declined presses, barbell/ dumbell presses, dips pushups,flies.... if the reglular bench press is enough to workout the whole chest?

do you go to the gym and only do one exercice per bodypart?

[pballsniper]

@ATOK2 because you actually CAN target the lower and upper chest slightly by doing incline and decline, but the benefits are minimal. You do flyes to isolate chest and remove triceps from the picture, and you do dips to primarily develop tricep. BB presses target only your pectoralis muscle, DBs require auxiliary muscles to act as stabilizers.

BUT, you cannot develop your outer or inner chest. The pec muscle is split in two horizontally, flyes/close grip pushups only change the tricep usage.

[112972gh]

bodybuiding is powerlifting...if done correctly.

[scottabelcoaching]

@112972gh Not really, and not at all. I wish people could understand the concepts better before bloviating such statements. Training for limit strength as in powerlifting is a one-dimensional strength pursuit. So, no they are far from the same "if done correctly"

However that doesn't mean the lifts need be mutually exclusive from one pursuit to the other

[XbrainiacXboyX]

@112972gh

you have no clue

[scottabelcoaching]

@SNOB1R Really? That makes it hard to explain then, how Kevin held a powerlfiting record and tied his own record for raw, unassisted, natural bench press, before he stopped bothering with such training

[Az260790UK]

very interesting, however...the powerlifter looks more of a body builder than the actual body builder..?

[scottabelcoaching]

@Az260790UK There are no "powerlifters" in this clip. And I retired a long time ago mate. Listen to the message. Kevin is a "professional" natural "bodybuilder"

[Az260790UK]

@scottabelcoaching fair does, ...please excuse my ignorance..i am new to body building/powerlifting

[neckandtie]

this was very informational to me and my friend. im definately going to have what you both have said in mind during my excerises. thank you.

[scottabelcoaching]

@neckandtie Glad it helped you. employ the technique and don't worry about how much you can lift and you'll get far better results over time

[bluemoonseller]

very good information. keep it up.

[dfox3526]

Couldn't have said it better myself...although I think he is referring to muscle isolation with regard to chest development. Still, you are correct that bigger weight equals bigger muscles (within a given rep range). Always!!!!

[scottabelcoaching]

The bench press is a fine chest exercise for people whose structure it is suited to. Others it does very little for chest developments as the arms and shoulders take most of the work. When I was powerlifting I trained with 315-405 on a regular basis. This made me very good at bench pressing but added little to my chest development. Your right ,heavy weights are fundamental to weightlifting. What we are talking about here is development and they are not the same thing.

Kevin Weiss

[SGTcrackey666]

Powerlifting style is the safest one, but not the most productive. Benching with a larger angle between upper arms and torso (about 45°) will yield better results. Also, never put your feet up on the bench, it's useless and dangerous. Also the more weighy you lift the more muscle fibres you stimulate why do you think pro natural body building bench like the way i just described but with heavy weight?

[scottabelcoaching]

@SGTcrackey666 Powerlifting style is the safest one? Are you kidding me? I guess you haven't been around this game at the highest levels as long as I have mate. You make categorical statements and categorical statements seldom apply.

Kevin used to bench max lifts, and even broke records, but got much more for chest work by switching to this method

To each their own, but wish people had more "real" scientific background, rather than just making blanket statements

[SGTcrackey666]

@scottabelcoaching the reason you get injured is because your benching to lift the most weight and to reach your taget amount of weight ofc you will get injured.

the powerlifting style is safer the elbow correction protects your rotator cuf and since you jack your chest up this takes inches off the movement so you dont go so low and this also protects the rotator cuf.

Bodybuilding style there is no elbow correction because this takes out a lot of the pec and you go a lot lower.

[SGTcrackey666]

@SGTcrackey666 Your feet should be on the bench, You have no drive, hence no stability nor a platform to press from - less weight in a more dangerous form.

again I quoted this on the other video your teaching bad for please remove the video. The elbow correction i can cope with its a safe method even tho your taking a lot of the pec out of the movement but feet on the bench is completely unnecessary and dangerous.

[SGTcrackey666]

@scottabelcoaching look up Mark Rippletoe he teached a good "bodybuilding" bench press.

He doesnt teach a powerlifting bench press and he explains his reasons.

Watch all his videos on it i do it his way and my chest is much more worked his way and iv done many veriations.

[revskull]

@SGTcrackey666 "taught"

[SGTcrackey666]

@revskull thx i ment to say teaches tho.

[UofMWolverine81]

Coach Abel,

For those with access to a bar with parallel grip handles and looking to add more wrinkles into bench pressing that may favor the pecs more than the movement otherwise would, would there be merit to pushing in on the handles to produce an isometric contraction toward horizontal humeral adduction throughout the ROM?

In essence, you'd be doing one giant extended isometric chest fly throughout the full ROM..

[scottabelcoaching]

Yes, these were very big back in my day. Don;t see many bars like that anymore.

Great move, but I would suggest implementing it as a "floor press" so as to come down only parallel to the floor position of the eblows

And like we always say, where and why an exercise fits the program is everything in program design and implementation

[darkseclusion]

Subscribed

This is very useful information in distinguishing the differences between powerlifting and bodybuilding, and it really opened my eyes after training for some time. I'm looking forward to viewing more of your videos. Keep up the great work!

[scottabelcoaching]

DS, well glad it was helpful mate. I'm sure you will find the other clips useful as well. Good to have you. spread the word