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View Full Version : Lack of benchpress/deadlifts.


Måns Sterner
05-22-2014, 01:16 PM
Hi! I'm new to the forum, and pretty new to olympic lifting in general.

I've trained for a couple of years with somewhat of a power lifter mentality: heavy reps and focus on bench press, squats, over head press and dead lifts. Recently I switched to the starter program from this site and I'm super motivated to learn the olympic lifts.

My question is simply this, I noticed when looking around that there aren't that many programs that put much emphasis on either bench press or dead lifts. Sure there are some variations of the DL's but it seems to be background work. Is there a clear reason for this and do you still engage the chest muscles without including the bench press?

Thanks!

Greg Everett
05-23-2014, 11:08 AM
Bench press isn't all that uncommon in weightlifting programs, but it's very uncommon in mine (i.e. the ones you'll see on this site) because the overwhelming majority of the people using these programs have serious upper body mobility limitations, so it's not an appropriate exercise for them. If you don't have mobility issues, benching should be fine as long as you maintain your mobility during whatever periods of time you use it.

RE deadlifts, the pulls and sn/cln deadlifts in my programs can be very heavy - IF you're good at snatching and cleaning, as they're usually prescribed as a % of those lifts. If you're not yet good at those lifts, the prescribed %s will feel very light, in which case, as I say in a few places on this site, you need to increase the loads by feel.

That said, the deadlift in a powerlifting or conventional sense is not an exercise I find necessary to train for weightlifters - they develop a lot of pulling strength through the use of pulls, sn/cln deadlifts and squatting.

Basically you need to decide on priorities for yourself, and if the bench and DL are at the top of that list, you need to train accordingly. If the snatch and clean &jerk are at the top, you need to train for that.

David Langston
05-25-2014, 06:39 PM
Bench press isn't all that uncommon in weightlifting programs, but it's very uncommon in mine (i.e. the ones you'll see on this site) because the overwhelming majority of the people using these programs have serious upper body mobility limitations, so it's not an appropriate exercise for them. If you don't have mobility issues, benching should be fine as long as you maintain your mobility during whatever periods of time you use it.

I was under the impression that olympic lifts required more mobility than bench press, or did I minsunderstand. Will doing bench press reduce mobility in olympic lifts?

Greg Everett
05-26-2014, 10:00 AM
Yes, it CAN seriously reduce mobility IF you don't actively counteract its effects and if you don't have good mobility to begin with.

Måns Sterner
05-26-2014, 10:09 AM
I think he meant that the bench press could diminish your mobility in the olympic lifts, if you're not careful. A very good point. Kinda obvious now, but I hadn't thought of it still. Kinda explains why I'm so mobile in the OH squat position, because of my weak-ass-chest :)

Thanks Greg!

David Langston
05-26-2014, 04:26 PM
Yes, it CAN seriously reduce mobility IF you don't actively counteract its effects and if you don't have good mobility to begin with.

Thanks. Good to know.

David Langston
05-29-2014, 01:24 PM
Just found the article on it from this site. I should have read it before posting.
http://www.catalystathletics.com/articles/article.php?articleID=120:o

Rob Chu
06-05-2014, 06:49 PM
same issues with pushups/dips or are those better mobility-wise than the bench?

Greg Everett
06-09-2014, 03:23 PM
same issues with pushups/dips or are those better mobility-wise than the bench?

Less of a problem than bench