Barbell bench hurting your shoulder again? Stop fucking doing it then 😂

Ey up,

Let’s settle something once and for all:

You do not need to barbell squat, barbell bench, or barbell deadlift to build a great body.

I don’t care what your favourite influencer says.

I don’t care what your PT with 17 clients on a copy-paste plan says.

If those lifts don’t suit your body, forcing them is going to do one thing only: get you injured.

Biomechanics matter. You’re not built like your favourite influencer.

We all have different limb lengths, leverages, and joint structures.

That means exercises hit everyone differently.

Here’s a few examples:

✅ Short arms on bench press? You’ll be pressing big numbers and growing pecs with ease.

❌ Long, lanky arms? That range of motion is massive. It’s all shoulder, no chest. You’ll end up with shredded shoulders, and no, not in a good way.

✅ Long torso, short legs on squats? Built for it. Great leverage, short ROM, easy to progress.

❌ Short torso, long legs? Good luck. Your centre of gravity is all over the shop, and your knees are screaming just watching someone else do it.

✅ Long arms and short torso on deadlifts? Perfect. Barely have to hinge. Easy on the back.

❌ Short arms and long torso? Don’t even bother. You’ll feel like you’re trying to lift a sofa off the floor every rep.

Your biomechanics should dictate your lifts, not your ego

There’s this weird badge of honour in fitness culture around doing huge compound moves, especially bench press, squats and deadlifts.

But if you’re built in a way that isn’t suited to those lifts, you’re not weak.

You’re not lazy.

You’re just trying to do something your body can’t do efficiently or safely.

Are there are plenty other movements that will be more effective AND easier for you to do.

Strength is movement-specific

Being strong at barbell lifts doesn’t mean you’re “more advanced.”

Being strong at machine lifts or dumbbell variations doesn’t make you “less serious.”

You can get jacked on machines.

You can build strength with cables.

You can grow your legs without ever having a barbell on your back.

Progress isn’t measured by how difficult your exercise looks, it’s measured by whether it’s actually working for you.

Stop copying other people’s plans

Just because a 6'1 bloke with a perfect hip structure and a powerlifting background built muscle doing squats and deadlifts…

Doesn’t mean you will 🤷 

And forcing yourself into that plan when your knees, hips, or shoulders scream every session?

That’s not discipline.

That’s stupidity.

Cheers,

Sheep 🐏

P.S. Every programme I write is built around your body. Not mine. Not some algorithm. If you want a plan that actually works for you and doesn’t wreck your joints in the process, book a free consultation call.

👉 Free Consultation Call