I've got a few articles floating around if anyone cares to look them up...
heres the bottom line boys:
bench press sucks because it's a very bad position for the shoulders, not unlike the throwing position in baseball, etc...
we aren't naturally built for the bench as most people have one arm slightly longer than the other, which automatically places the stress on the longer arm/ shoulder, especially at the bottom of the movement
The straight bar automatically put your shoulder/ pec into a bad position as its an unnatural one....unless you walk with you knuckles dragging on the ground...out hands are naturally angled.
most people have one arm weaker than the other, which only emphasis the above, especially if the weaker arm is the longer one
Unless you're built for the bench....short, stocky, short arms, barrel chest....AND have the proper technique....the bench should ONLY be used as just another exercise for chest, no different and no more importance than a pec deck, fly or decline....
I did 405 about 7 years ago and my shoulder was sore for nearly three weeks. A few days prior, I'd done an even 400. I didn't tear anything. But, at that point, I figured enough was enough.
I just wanted to prove to myself that I could legitimately bench press 400+ on my own (as in, the spotter just helped me unrack it and doesn't touch the weight unless I absolutely can't move it). I haven't tried it since September 2005.
Now, I concentrate on inclines. Since I usually work with 315-335, I figure I can do over 400 on the flat. But, instead of flat bench presses, I use the vertical chess press machine.
