Chinese weightlifter Lü Xiaojun, a decorated Olympic gold medalist and five-time world champion, takes an unconventional approach to strength training.
Despite his dominance in the sport, he doesn’t includes bench press in his workouts.
His reasoning? The movement restricts shoulder mobility—something crucial for competitive weightlifters who rely on overhead strength.
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Why Lü Xiaojun Skips Bench Press
Although the bench press is a staple for many lifters, Lü believes it can negatively impact performance in Olympic weightlifting.
In a YouTube video, he explained that exercises like bench press, strict press, and push press are his weakest lifts, and he deliberately avoids them to maintain optimal shoulder function.
“Competitive weightlifters should avoid bench press because it will restrict your shoulder mobility,” Lü said.
He noted that some people struggle to fully lock out their shoulders after regular chest pressing, which could be detrimental to weightlifting movements like the snatch and clean and jerk.
His decision to forgo bench press hasn’t stopped him from building impressive upper-body strength.
Weighing 81 kg (179 lbs), Lü can still bench around 130 kg (287 lbs) despite rarely training the movement.
Should Weightlifters Skip Bench Press?
Lü’s approach highlights a key distinction between general strength training and sport-specific programming.
Weightlifters rely on overhead mobility for lifts that require locking out the shoulders in an extended position.
A limited range of motion in the shoulders could make it harder to stabilize the barbell overhead, increasing the risk of failed lifts or injuries.
Fitness experts agree that improper bench press technique can contribute to mobility issues.
Mike Matthews of Legion Athletics explains that poor form—or focusing too much on chest development without balancing back training—can lead to shoulder problems.
Similarly, trainer Sean De Wispelaere told Men’s Health that shoulder discomfort from bench pressing is often due to incorrect execution rather than the exercise itself.
The Bench Press Still Has Its Place
Despite Lü’s stance, the bench press remains one of the most effective compound exercises for building upper-body strength.
As a multi-joint movement, it targets the chest, shoulders, and triceps, making it a valuable addition to general strength training.
Zack George, the UK’s fittest man in 2020, previously told Insider that he considers the bench press one of the top five exercises for muscle growth.
He explained that compound lifts like bench pressing engage multiple muscle groups, allowing for heavier lifts and greater progressive overload—key factors in building size and strength.
Takeaway
Lü Xiaojun’s avoidance of bench press reflects the specific demands of Olympic weightlifting rather than a flaw in the exercise itself. For competitive lifters, maintaining shoulder mobility takes priority over pressing strength.
However, for those looking to build muscle or enhance overall strength, the bench press remains a time-tested and effective movement—provided it’s performed with proper technique and balanced with mobility work.
