I can bench press 160 that's it I quit benching because it's the worst exercise for golf.

Eh. I don't really see it that way. Plus, I want to be stronger in that area, so even if it bad, I'm still going to do it. 

I used to be the same way hey if you wanna look great by all means.but it's terrible for the golf swing.

Ok I'll bite, tell us why it is the worst exercise for golf? 

Keep in mind that Rory lists it as one of his top 5 exercises

Here are 5 exercises that help my golf - hopefully they can help you too: Bench press, Inside Grip Pull-Ups, Wide Grip Pull-Ups, Hanging Leg Raises, Swiss Ball Pikes. Done correctly they are great for strength and stability.

I was going to wait for him to respond before I hit him with the Rory quote (reason for edit) but I figured I'd be a good forum member and let him back away from the comment without too much egg on his face.

Rory is 24 years old he can do whatever he want's to get stronger until he realizes the truth.

What's he know yada yada... All you do is quote what do you know?

Tom Watson was never a weight lifter and nearly won the British open at age 60! Just look at tiger woods it may have ruined his career. Mocked far and wide maybe I think his swing and the whole somax approach is spot on unless you wan't to be a football player go ahead and lift heavy weights.

So you're defending your position by citing one guy who didn't lift weights and almost won the British Open.  You must be a troll because there's no way someone who's achieved your handicap can be so ignorant about the golf swing and basic physiology. 

Let's go back to what you wrote. 

You don't get to make statements like this without defending it.  You didn't say it's not a good exercise, you said it's the worst.  The bench press strengthens the chest, shoulders and triceps, now explain to me how an exercise that works those muscles is the "worst exercise for golf". 

I don't mean to state things in such absolutes so I shall rephrase. Bench press is a terrible exercise for your golf game. Iv'e seen guys like this at my gym no joke they are big and unflexible and would make great linebackers. To get strong arms curl 15-30 pounds do triceps exercises or machine pully rows not bench press. Rory,Jordan are 20 and hyper flexible as they get older lifting will not help them. Golf exercise is about balance training and high reps low weight plyo metrics stuff.  If you wanna go ahead and bench say 80 pounds that's ok itt'l even out your body and create more upper body stability without tearing muscle tissue and getting big.

Sources my trainer at my local gym.

Sad to say, but appears Mr @Mike Boatright has successfully derailed another thread/blog ... so hopefully his work here is done.

@jbishop15 I feel your pain, and I took just a month off from going to the gym ... I attend a 1 hour fitness and had to stop a couple of times to recover, and a month ago I was plowing through the hour. 

I'd suggest you find a new trainer. 

You can lift heavy weights and still maintain flexibility.  Look at how muscular and flexible gymnasts and wide receivers are.   

It was hard not to overdo myself that first week. I wanted to push so much harder, but I made the right choice by not doing so; I was super sore after all the workouts, and may have really hurt myself if I had pushed too hard. 

I'm already much stronger this week than last, and I still want to push too hard, lol. 

You did make the right choice, most people over work their muscles so hard they can't work out properly for over a week. 

Your muscles respond to work, when your work them past their capacity they micro tear and rebuild stronger.  People don't realize that the feeling they should strive for after a good workout is tightness not soreness, if you're sore you over worked. 

'if lift weights I will get big and muscle bound and will not be able to do sports that require flexibility and agility..."  Wow, is this from the 50's?  Ask Dustin if he lifts...you see Rory and Jordan.  How about Jason?  In order to get to be one of those muscle bound guys at the gym you need several things:

1)  Really good genes.  Getting really huge is a matter of genetics.  Most of us do not have the genes to get a physique like Mr. Olympia.

2)  Spend a lot of time lifting....like live at the gym...You need to lift really heavy weights and a lot of them.  Specific circuits, really break down the muscle in order to build it up.  Most of us will never commit to the hours it would take to get really big.

3)  Radically change your diet.  Lots of protein, some carbs and little fat.  Body builders have boring diets.  Boiled chicken, protein shakes, veggies.

4)  Supplements (both legal and illegal)

So if you or I simply lift as part of our fitness regimen, we will gain strength and likely distance.  30 years ago, what PGA golfer lifted weights?  Now what PGA golfer does not?  You can be strong and still retain flexibility. Just need to maintain a good stretching routine and also exercise full ROM.  Tiger did not lose his game by working out, he did that by changing his swing once too often...

Just my two cents...