Is the Bench Press Overrated? Rethinking Its Role in Your Training

Is the bench press overrated? In this episode of Beast Over Burden, part of the “Rethinking the Big Lifts” series, Niki and Andrew question the default place the bench press holds in most lifters’ programs. From cultural myths to functional relevance, they explore how and when to bench, how the lift evolves over time, and how to know whether it’s serving your goals—or just your ego.

Is the Bench Press Overrated? Let’s Start There

The episode opens with an honest reflection on the bench press’s reputation: it’s the “Monday lift,” the ego lift, the classic gym bro benchmark. But is the bench press overrated? That depends on why you’re using it—and what you’re expecting it to do for you.

Niki and Andrew challenge the idea that every lifter needs to prioritize benching, reframing it as a tool—not a requirement.

What Are You Trying to Get From It?

Not all bench pressing is created equal. The duo explores the difference between training for maximal strength, hypertrophy, injury prevention, or basic function. The bench can serve all these purposes—but only if it’s programmed intentionally.

If your bench isn’t moving or is causing pain, it may be time to ask a better question than “how much ya bench?” It might be: “why do I bench?”

How the Bench Press Evolves With You

Whether you’re a new lifter chasing a 225 PR or a seasoned trainee trying to stay strong into your 50s, the role of the bench press changes with age, goals, and experience.

Is the bench press overrated later in life? Not necessarily—but its role may shift from chasing numbers to building useful upper body strength that helps you move, push, and live well.

When It’s Not Worth the Tradeoff

Sometimes, the bench press just isn’t the best fit—shoulder issues, poor recovery, or limited time may make it more cost than benefit. And that’s okay.

Alternative movements like incline bench, floor press, or weighted push-ups might serve better in some seasons. The goal is to train smarter, not to cling to tradition.

Reclaiming the Bench on Your Terms

By the end of the episode, Niki and Andrew encourage lifters to reclaim the bench press—not by idolizing or ignoring it, but by using it with purpose. Is the bench press overrated? Only when it’s done out of habit or pressure, rather than as part of a thoughtful training plan.

As with all the big lifts, the value comes from how well it fits you.