Is the Barbell Bench Press Worth the Risk?

[Tiger Fitness]

In his latest video, Mark Lobliner dives into the controversial debate: Is the flat barbell bench press worth the risk, especially with the rise in pec tears? From Larry Wheels’ viral injury to dumbbell disasters, Lobliner doesn’t hold back.

He explains that while barbell benching is still a key movement—especially for younger athletes with healthy joints—injuries tend to occur later in life when wear and tear builds up, particularly in the bicep tendon. At his Legacy at Carbon facility, they’ve pushed youth athletes hard with zero pec injuries, using controlled form, overload techniques like the Slingshot, and proper mechanics.

Mark stresses that form is everything:

• Arch your back, lock in scapula
• Keep elbows tucked, "bend the bar"
• Pause at the bottom, no bounce or momentum
• If you can’t pause it, you can’t lift it

He demonstrates his own strict 315 lb reps (despite once pressing close to 500) and compares the benefits of dumbbells and machines. Dumbbells force each arm to work independently and stabilize, reducing imbalances and offering safer failure points. He also gives props to the Arsenal and Hammer Strength machines but notes the triceps often take over too much.

Bottom line: You don’t have to barbell bench to build a big chest. If you're paranoid about tearing a pec, stick to dumbbells, machines, and cables. But if you’re gonna bench, do it right—tight form, smart loading, and no ego lifting.

Watch the full video for his technique breakdown and examples:


Thoughts? Are pec tears worth the pump? Or is bench press just a relic of the ego-lifting era?