Dr Chalmers Path to Pro - Why Bench Press Isn't the Best Exercise for Chest

A lot of people turn to the bench press to build their chest, but it might not be the most effective or safest way to do it. While it’s a common gym staple, the bench press doesn’t allow your chest to go through its full range of motion and can put extra stress on your shoulders. If your goal is to grow your pecs, exercises like cable flies or the pec deck could actually do a better job.

It all comes down to range of motion. Choosing movements that let your muscles fully stretch and contract can lead to better results and help avoid injury. It’s not always about lifting heavier it’s about training smarter and working with your body, not against it.

Highlights of the Podcast

00:03 – Why Bench Press Isn’t Ideal
00:45 – Full Range of Motion Is Key
01:26 – Best Exercises for Chest Growth
02:22 – Bench Press Works Triceps More
03:05 – Dumbbells Over Barbells
04:19 – Training Tip: Use a Spotter
05:21 – Safer Leg Training Alternatives
06:17 – Range of Motion = Muscle Growth
07:03 – Squats and Glute Growth
08:27 – Functional Training Over Numbers
09:00 – Final Takeaway: Stretch + Contract Fully