Is the bench press overrated—or just misunderstood? In this episode of Beast Over Burden, Niki Sims and Andrew Jackson challenge the default status of the bench press in most lifters’ routines. Whether you’re trying to get stronger, avoid pain, or train for the long haul, this conversation will help you rethink the bench’s role in your program—and whether it’s serving your goals.

This is part of the Rethinking the Big Lifts series, where we explore how foundational barbell movements evolve over time and how to train smarter, not just harder.

• Why the bench press is one of the most misunderstood lifts

• The real answer to “Is the bench press overrated?”

• How your goals determine whether and how to bench

• When the bench press might not be worth it

• Smarter alternatives to traditional benching

• How the bench press can evolve with you over your training life

• Why intention matters more than tradition in your programming

00:00 – Intro: Is the bench press overrated?
02:10 – Chest day myths and gym culture
04:45 – The bench as a useful tool—when used with intention
08:00 – Adapting the bench for your goals and body
11:20 – Alternatives to traditional bench pressing
14:15 – The bench press through different life stages
18:00 – Final thoughts: use the bench, don’t worship it

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