We have nothing at all against the bench press. In fact we think it is one of the exercises that you can do in the gym that's worthwhile (there are many that aren't).
It is our contention that the bench press is over-prescribed by trainers often in inappropriate situations due to inexperience or lack of understanding of the movement. Further, it is often over-used by gym-junkies who either don't know better or don't care - "as long as my chest is big I don't have to worry about my back and legs".
Here's a simple rule - if you can't do 20 strict push-ups (on your toes) then you shouldn't be anywhere near a bench. If you want to bench, then improve your push-ups until you are ready for the additional load.
If you think you are ready for the bench, we recommend that you watch this video featuring Mark Rippetoe teaching the bench press. If you want to know a little more about the mechanics of the movement, this video discusses the levels in work during the bench press.
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