Bodybuilding Legend Slams the Most Popular Chest Exercise as 'Dangerous'
Retired bodybuilder Dorian Yates recently shared a hot take that's sure to stir debate in the fitness world.
On Instagram, Yates called the flat barbell bench press a "shitty" exercise for building the pecs, warning lifters to reconsider its spot in their chest-day routines.
Yates, six-time Mr. Olympia and one of bodybuilding's all-time greats, says the flat barbell bench press poses a significant injury risk, calling it "very dangerous."
"Unless you're a powerlifter, don't even do it," he says. "Why risk getting injured for something that's not really giving you any benefit?"
Though controversial, he's not far off. A 2018 review found that pec tears are the most common muscle injury in powerlifting—and the flat bench press is usually to blame.
"I don't even need to ask people how they tore their pec, most likely was on flat bench," Yates wrote in his caption.There are several other chest exercises that better build the pecs while eliminating your risk of injury, including dumbbell flyes and decline presses.
The decline press is one of Yates' favorite, calling it the best pec exercise and one he relied on for a large part of his bodybuilding career.
"I'm speaking from experience as well, I've tried and tested it during the early years where I did use flat bench a lot… especially as not many gyms even had a decline bench!" Yates said.
If you can find a decline bench at your gym, test out your presses here instead of the flat bench and see how it feels in comparison.
For dumbbell flyes, lie on a flat bench with your arms extended, maintaining a slight bend in the elbows. Lower the dumbbells out wide like you're going for a hug, then squeeze them back together over your chest.Bodybuilding Legend Slams the Most Popular Chest Exercise as 'Dangerous' first appeared on Men's Fitness on Aug 6, 2025
This story was originally reported by Men's Fitness on Aug 6, 2025, where it first appeared.
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An exercise scientist explains why your kidneys say 'no' Sports in extreme heat: Warning signs of heat illness and how high school athletes can safely prepare for the start of team practices Does chicken soup really help when you're sick? A nutrition specialist explains what's behind the beloved comfort food Bryn Beeder does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
