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Getbig Main Boards => Gossip & Opinions => Topic started by: MASS MONSTER MIKE on January 31, 2021, 08:56:19 AM
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The Flat Bench Press (free weight) gets alot of flack these days, but it's how Arnold, Franco, Bertil, Ronnie, etc. built the best pecs on the planet AND got that thickness. You can always spot the guys who don't do Flat Benches with barbells: they have no chest.
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Heavy incline dumbbells. Varying the incline for each of the 4sets.
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Moderate weight hammer strength presses for high reps. Feel the contraction on each rep.
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I mostly use upright rows for max reps.
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Forget that BS. There ia no substitute for laying on a flat bench and banging out reps with 3 plates on both sides of the bar. (In my own case it's 4 plates on each side, for high reps)
You dont train for strength and that's good. Keep using moderate weight for high reps.
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OP spends a lot of time thinking about men's chests
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Forget that BS. There ia no substitute for laying on a flat bench and banging out reps with 3 plates on both sides of the bar. (In my own case it's 4 plates on each side, for high reps)
Of course you do
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Of course you do
he does 4-dimes per side
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Obviously they did a lot of bench presses but I think it's more likely Arnold and Franco built their chests/backs with dips and pullups.
Banging out 3-5 sets of dips and pullups as a warmup was the routine for those guys at Golds.
If you want the bench press to really affect the pecs for looks you flare the arms and take a wide grip. Great for the chest but rough on the rotator cuff.
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The flat bench press is a good movement, unfortunately 9 out 10 people ruin it by fucking up their form. Arching their back, bouncing it off their chest, etc.... It can be beneficial, but not the way they do it. Much like preacher curls. People go too heavy and their ass comes off the seat during the descent, then when they reach the bottom they sort of dip their ass and body downwards while dropping their shoulders and leveraging the weight back up. Everything they could do to fuck up the exercise they do and then decide it is one those exercises that "just doesn't work for them".
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The flat bench press is a good movement, unfortunately 9 out 10 people ruin it by fucking up their form. Arching their back, bouncing it off their chest, etc.... It can be beneficial, but not the way they do it. Much like preacher curls. People go too heavy and their ass comes off the seat during the descent, then when they reach the bottom they sort of dip their ass and body downwards while dropping their shoulders and leveraging the weight back up. Everything they could do to fuck up the exercise they do and then decide it is one those exercises that "just doesn't work for them".
flat dumbell presses for me these days..... this guy at my gym tore a bicep doing retarded heavy preacher curls.... i saw the whole thing go down.. never did the exercise again!.... his bi looked like it slithered up into his delt... dude was strapped to the bar, got pulled over the top of the bench and scorpioned.. worst injury ive ever witnessed in person!
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For me, flat bench presses with a barbell are mandatory. Flat bench dumbbell flyes are also needed.
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This stupid fucking gimmick
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The Flat Bench Press (free weight) gets alot of flack these days, but it's how Arnold, Franco, Bertil, Ronnie, etc. built the best pecs on the planet AND got that thickness. You can always spot the guys who don't do Flat Benches with barbells: they have no chest.
Because the old-school benches had narrow uprights, many of the old-timers did a WIDE-GRIP bench press with their hands touching the collars. Serge Nubret was famous for that. And he could do 400+ in that style.
(http://www.tomfurman.com/wp-content/uploads/2015/04/nubret.jpg)
IFBB Hall of Famer, Leroy Colbert (the first guy to build 21" arms without steroids, as he loved to remind everyone ;D ) swore by wide-grip benches. I do them on the Smith Machine, towards the end of my chest workouts. I call them "Leroys".
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Because the old-school benches had narrow uprights, many of the old-timers did a WIDE-GRIP bench press with their hands touching the collars. Serge Nubret was famous for that. And he could do 400+ in that style.
(http://www.tomfurman.com/wp-content/uploads/2015/04/nubret.jpg)
IFBB Hall of Famer, Leroy Colbert (the first guy to build 21" arms without steroids, as he loved to remind everyone ;D ) swore by wide-grip benches. I do them on the Smith Machine, towards the end of my chest workouts. I call them "Leroys".
Don’t you also think that today’s guys have huge shoulders that overpower their chest? Back then all the guys didn’t have them, and the sake of mass monsters these days
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Don’t you also think that today’s guys have huge shoulders that overpower their chest? Back then all the guys didn’t have them, and the sake of mass monsters these days
I don't think their shoulders overpower their chests, per se. Perhaps, they don't quite develop the pecs correctly. The last guy I've seen really use the bench press for pure pec development (even with the impressive weights he uses) would be Kai Greene.
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Don’t you also think that today’s guys have huge shoulders that overpower their chest? Back then all the guys didn’t have them, and the sake of mass monsters these days
Yes even many amateur bodybuilders have overdeveloped shoulders and underdeveloped chests. It’s the new modern look but the muscles don’t flow together very well. At least, that’s how I see it.
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you on ly lift up dicks and obolls with you mouth and yoju only liek men!!!!! Hahahahaha
The Flat Bench Press (free weight) gets alot of flack these days, but it's how Arnold, Franco, Bertil, Ronnie, etc. built the best pecs on the planet AND got that thickness. You can always spot the guys who don't do Flat Benches with barbells: they have no chest.
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Because the old-school benches had narrow uprights, many of the old-timers did a WIDE-GRIP bench press with their hands touching the collars. Serge Nubret was famous for that. And he could do 400+ in that style.
(http://www.tomfurman.com/wp-content/uploads/2015/04/nubret.jpg)
IFBB Hall of Famer, Leroy Colbert (the first guy to build 21" arms without steroids, as he loved to remind everyone ;D ) swore by wide-grip benches. I do them on the Smith Machine, towards the end of my chest workouts. I call them "Leroys".
Is flared wide grip like that not harder on the shoulders?
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After I incline the 155s on the dumbbells this evening I'm gonna try very wide flat. Will do for a couple of months see how it goes
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All the 400lbs plus benchers I'm still in touch with have ruined shoulders and elbows. Hard to bench hard from your teens to your 50's without ruined joints. Some will say it's a worthy trade off. See if you think the same when you get there. I would argue we all would have been better off if the exercise wasn't the premier exercise with guys. When you ask how much do you lift it's always refers to the bench. So many guys can bench 400lbs but can't lift a 225lbs bar from the floor to over head. Phony useless strength demonstrated in a bench.
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Incline is better
God be with the days of my 150kg inclines for reps
After my torn leg I may never see it again
But I’ll try
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Is flared wide grip like that not harder on the shoulders?
Not for me, especially if I do flyes first.
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Is flared wide grip like that not harder on the shoulders?
Yes, they wreck the shoulders.
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Yes, they wreck the shoulders.
It doesn't seem to have bothered Haney, Nubret, or Oliva.
But, as the saying goes, one man's poison is another man's meat.
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It doesn't seem to have bothered Haney, Nubret, or Oliva.
But, as the saying goes, one man's poison is another man's meat.
They're great for young guys, just adapt as you get older.
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They're great for young guys, just adapt as you get older.
One way to adapt is not getting buck wild with the poundages. What I've found helps me out is doing flat-bench press last in my chest routine. Once I'm done with inclines and dips, I don't need a lot of weight on the flats. So, doing "Leroys" works well for me, especially when it comes to squeezing the pecs.
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Find them both safer and more effective done with a slow negative and brief pause on chest
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the pecs are a downward pushing muscle, the are designed to help you climb over things by pressing downwards, just flex your pecs and and then look were your hands are, they are clasped in front of you by your waist
Decline bench is far superior for pec development than flat, and incline does fuck all for pecs, its all delts
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Hmmmm...should I listen to Franco Columbu or this guy. That's a tough decision....ROTFLMFAO
Thanks for sharing Chief
When have you been talking to Franco? Hes been dead for a while.
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I own virtually everything Franco wrote. Big proponent of the Three Powerlifts. Especially the Flat Bench Press.
Does that clear things up for you EInstein?
It’s Dave not EInstein.
Do you have anything Franco wrote in the last decade of his life?
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the pecs are a downward pushing muscle, the are designed to help you climb over things by pressing downwards, just flex your pecs and and then look were your hands are, they are clasped in front of you by your waist
Decline bench is far superior for pec development than flat, and incline does fuck all for pecs, its all delts
Right on the money
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Actually we'll just refer to you as "assclown".
Ouch. Is that worse than EInstein or better?
I know you’re a big dude with moderate strength levels so I’m trying not to frustrate you any further, I’m just curious to how many books Franco has written.
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Actually, no.
It's not.
What he said is exact.I have benched 500lbs and inclined 405,my chest was biggest when doing dips like crazy.
Flex your chest and you hands automatically go down to waist as he says.
Flat bench all you want but it’s a shoulder destroyer.my shoulders and tris were what benched the weight I did.
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I own virtually everything Franco wrote. Big proponent of the Three Powerlifts. Especially the Flat Bench Press.
Does that clear things up for you EInstein?
Do you own a vintage Franco thong from the 70’s?
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Genetics.
Here are the following ways to build a great chest:
Incline presses
Decline presses
Dips
Flat presses
Flat presses arms wide elbows out
Incline presses at exactly a 22.45 degree angle
Iso chest press
DB flys
Pec dec
Cable crossovers
Close grip bench
Gironda dips
::) ::) ::)
It's genetics. Just do what feels comfortable and gets a good feel to that area.
There is a reason why nobody has ever had a chest built just like Franco's. And it's not a lack of incline presses.
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The Flat Bench Press (free weight) gets alot of flack these days, but it's how Arnold, Franco, Bertil, Ronnie, etc. built the best pecs on the planet AND got that thickness. You can always spot the guys who don't do Flat Benches with barbells: they have no chest.
I have an ok chest now [will post updated photos once gyms open, so I can get a proper pump], but it took me 15 years of training before I had a chest that got to the standard I wanted.
Basically, I think genetics play a big role in everything. Look at Arnold's chest - you can see he has amazing chest genetics, and I think he could have had a big chest doing push-ups.
I'd be willing to bet Arnold could have had an above average chest with 25-50% of the work he put in.
I'm not refuting the importance of flat bench - I'm just saying genetics seem to trump everything.
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Genetics.
Here are the following ways to build a great chest:
Incline presses
Decline presses
Dips
Flat presses
Flat presses arms wide elbows out
Incline presses at exactly a 22.45 degree angle
Iso chest press
DB flys
Pec dec
Cable crossovers
Close grip bench
Gironda dips
::) ::) ::)
It's genetics. Just do what feels comfortable and gets a good feel to that area.
There is a reason why nobody has ever had a chest built just like Franco's. And it's not a lack of incline presses.
I had only read the first page, and missed this. Lol, exactly.
We can all do ok with bringing up our weak points - but they will always be weak points.
I remember reading articles about how to develop the "lower" biceps, even though they don't exist anatomically. ::)
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Genetics.
Here are the following ways to build a great chest:
Incline presses
Decline presses
Dips
Flat presses
Flat presses arms wide elbows out
Incline presses at exactly a 22.45 degree angle
Iso chest press
DB flys
Pec dec
Cable crossovers
Close grip bench
Gironda dips
::) ::) ::)
It's genetics. Just do what feels comfortable and gets a good feel to that area.
There is a reason why nobody has ever had a chest built just like Franco's. And it's not a lack of incline presses.
That is it , nothing more, nothing less. Can one make improvements over the years? Most def but not like a Ronnie, Dorian, etc if your genetics for big back or chest isn’t in your cards
Dexter and johnnie Jackson can do 100 of sets for calves but they’ll always have horrible calves compared to flex Lewis or Lee priest
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Hmmmm...should I listen to Franco Columbu or this guy. That's a tough decision....ROTFLMFAO
Thanks for sharing Chief
Why dont you just post a picture of that massive chest of yours. Chief....
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What he said is exact.I have benched 500lbs and inclined 405,my chest was biggest when doing dips like crazy.
Flex your chest and you hands automatically go down to waist as he says.
Flat bench all you want but it’s a shoulder destroyer.my shoulders and tris were what benched the weight I did.
That might be the result of doing 500 flat/405 incline for one rep, with powerlifter-style grip on the bar vs. doing them Serge Nubret/Leroy Colbert-style. You said yourself you did a lot of dips, likely not for one-rep maxes.
For me, doing it that way and at the end of my chest training mitigates the need for superheavy poundages. I fed my ego earlier (plate-wise) on the inclines.
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That might be the result of doing 500 flat/405 incline for one rep, with powerlifter-style grip on the bar vs. doing them Serge Nubret/Leroy Colbert-style. You said yourself you did a lot of dips, likely not for one-rep maxes.
For me, doing it that way and at the end of my chest training mitigates the need for superheavy poundages. I fed my ego earlier (plate-wise) on the inclines.
True
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True
If you can hit 405, Serge Nubret/Leroy Colbert-style (especially for reps), your pecs may put those of Arnold to shame. ;D
BTW, do you know how to get an embedded YouTube video to skip to a certain spot? At 2:01 on the last video I posted, Nubret is doing wide-grip benches. I tried that "share" trick, typing up the time, but it didn't work.
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I have an ok chest now [will post updated photos once gyms open, so I can get a proper pump], but it took me 15 years of training before I had a chest that got to the standard I wanted.
Basically, I think genetics play a big role in everything. Look at Arnold's chest - you can see he has amazing chest genetics, and I think he could have had a big chest doing push-ups.
I'd be willing to bet Arnold could have had an above average chest with 25-50% of the work he put in.
I'm not refuting the importance of flat bench - I'm just saying genetics seem to trump everything.
Your gyms are still closed? Ours (in Florida) got reopened in June of last year but with restrictions. Kids' club is still locked down. They JUST reopened pools and saunas last week.
At first, you had to make a reservation on line and could only stay for an hour. The 24-Hour Fitness app had to have your picture, so you could check into the club without the fingerprint thing.
They closed for 30 minutes to clean. Well, at the particular club where I'd train, they'd only close for 10 minutes. Everyone had to wait outside until they were done. For example, if you're reserved to train at 5pm, the club closed at 6pm for cleaning with the next opening at 6:30.
But, if you waited outside and they got done early (i.e. 6:10 or 6:15), you could go back inside to train until the 6:30 people showed up; then you had to leave. If some showed up but there was space still available, the 5pm folks could go back inside.
Two months later, they dropped the reservation thing. It's first come, first serve, until the gym is at capacity. But, hours are still reduced, as the club closes at 9:00pm and reopens at 5:00am.
As for your pecs, perhaps going wide-grip will make a difference. I'd recommend the Smith Machine, as you can get your hands as wide as you need, without worrying about pinching them on the uprights. But, I train alone. If you have a partner, doing the barbell will work better.
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When have you been talking to Franco? Hes been dead for a while.
Since when?
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Ouch. Is that worse than EInstein or better?
I know you’re a big dude with moderate strength levels so I’m trying not to frustrate you any further, I’m just curious to how many books Franco has written.
In Italian or English?
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Since when?
At least a week.
In Italian or English?
Language doesn’t matter, I’m interested number of written books. I’m sure many of his best sellers have been translated to Spanish as well. 1 book in 3 languages is one book (for my accounting purposes).
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Hmmmm...should I listen to Franco Columbu or this guy. That's a tough decision....ROTFLMFAO
Thanks for sharing Chief
I think Franco did his benches with a wide grip, as well.
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the pecs are a downward pushing muscle, the are designed to help you climb over things by pressing downwards, just flex your pecs and and then look were your hands are, they are clasped in front of you by your waist
Decline bench is far superior for pec development than flat, and incline does fuck all for pecs, its all delts
Especially declines to the throat/neck area.
Poundages will suffer but your pecs will scream if training intense with short rest period.
Just my 2 cents.
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Parallel bar dips . End off thread ::)
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The bottom line on benches is this......if you have the genetic propensity to build a huge/heavy bench press then you most likely will if you train hard and long enough to do so.
On the other hand,I`m pretty sure that when we or a friend we know started training,one of our/their long range goals was to bench 405 (or whatever......you pick the poundage),but sadly enough most of us never get anywhere near 405 or even 315..................it`s all genetics,the way your joint,tendons,ligaments,insertions,etc.etc. are set up.
If you can bench a lot you will,if not,then you more than likely will never do so..... as a rule............of course there are a few exceptions to that rule, but not often because a shoulder or elbow will be fucked up long before you get past a certain amount of weight.
Some people are just not destined to bench a lot of weight due to genetic limitations.
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The bottom line on benches is this......if you have the genetic propensity to build a huge/heavy bench press then you most likely will if you train hard and long enough to do so.
On the other hand,I`m pretty sure that when we or a friend we know started training,one of our/their long range goals was to bench 405 (or whatever......you pick the poundage),but sadly enough most of us never get anywhere near 405 or even 315..................it`s all genetics,the way your joint,tendons,ligaments,insertions,etc.etc. are set up.
If you can bench a lot you will,if not,then you more than likely will never do so..... as a rule............of course there are a few exceptions to that rule, but not often because a shoulder or elbow will be fucked up long before you get past a certain amount of weight.
Some people are just not destined to bench a lot of weight due to genetic limitations.
I always have development in mind not how much i press. i am lucky i do not need huge weights to get size. how much i bench does not interest me.
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The bottom line on benches is this......if you have the genetic propensity to build a huge/heavy bench press then you most likely will if you train hard and long enough to do so.
On the other hand,I`m pretty sure that when we or a friend we know started training,one of our/their long range goals was to bench 405 (or whatever......you pick the poundage),but sadly enough most of us never get anywhere near 405 or even 315..................it`s all genetics,the way your joint,tendons,ligaments,insertions,etc.etc. are set up.
If you can bench a lot you will,if not,then you more than likely will never do so..... as a rule............of course there are a few exceptions to that rule, but not often because a shoulder or elbow will be fucked up long before you get past a certain amount of weight.
Some people jut are not destined to bench a lot of weight due to genetic limitations.
Is the emphasis merely lifting poundages or pec development? I've benched 405, over 15 years ago. But, I haven't really been obsessed with it since then.
If the goal is pec development, then it's about lifting the most weight via the movement that hits the pecs the most. If it's the flat bench, then the wider grip appears to be the best way to do it. Again, Serge Nubret (though reported to do a lot of working sets with 225) can put up 405 or more with that wide grip. His pec development speaks volumes.
I do flats last, so poundages aren't an issue for me.
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I always have development in mind not how much i press. i am lucky i do not need huge weights to get size. how much i bench does not interest me.
That` the best way to look at it if you are not into powerlifting.
Leave your ego at the door and remember why you or most of us started training in the first place.........to look better........... or to look godlike in my case LOL ;D
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Is the emphasis merely lifting poundages or pec development? I've benched 405, over 15 years ago. But, I haven't really been obsessed with it since then.
If the goal is pec development, then it's about lifting the most weight via the movement that hits the pecs the most. If it's the flat bench, then the wider grip appears to be the best way to do it. Again, Serge Nubret (though reported to do a lot of working sets with 225) can put up 405 or more with that wide grip. His pec development speaks volumes.
I do flats last, so poundages aren't an issue for me.
I`ve done them last on chest day also..........works great.
BUT,you cannot say a wide grip is bet for pec development because it will vary from person to person.
A 6 foot 5 guy will use a far different hand spacing than a guy who is 5 foot 7.
In the old magazines they always pushed using a wide grip,but it`s hyperbole.........just will not work for everyone cuz we are all built differently.
Find out what works for you,and train your balls off.
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Disagreed. Remember: "a stronger muscle is a bigger muscle". I'm a "go heavy or go home" guy. Got my start in a dingy basement gym with rusty plates and a single flickering light bulb. First 3 months there the only exercise you were allowed to do were ass to grass full squats. Then the deadlift was added. Once respectable numbers were reached on those exercises, then and only then were you allowed near the bench.
There are 123 pound powerlifters who have deadlifted well over 600 pounds with comparable squats and bench presses,so a stronger muscle is not necessarily a bigger muscle,not by a long shot.
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Disagreed. Remember: "a stronger muscle is a bigger muscle". I'm a "go heavy or go home" guy. Got my start in a dingy basement gym with rusty plates and a single flickering light bulb. First 3 months there the only exercise you were allowed to do were ass to grass full squats. Then the deadlift was added. Once respectable numbers were reached on those exercises, then and only then were you allowed near the bench.
Mike you only bench 405 for reps, where is that considered heavy? Your basement gym? You're obviously trolling.
Only on getbig would some post a 405 bench as heavy....
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Disagreed. Remember: "a stronger muscle is a bigger muscle". I'm a "go heavy or go home" guy. Got my start in a dingy basement gym with rusty plates and a single flickering light bulb. First 3 months there the only exercise you were allowed to do were ass to grass full squats. Then the deadlift was added. Once respectable numbers were reached on those exercises, then and only then were you allowed near the bench.
Sometimes it's better to keep constant tension on the muscle with less range of motion.
Most of the current ranges are used because that's what qualifies as a full lift in competitions, but is not necessarily the best for building muscle.
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Especially declines to the throat/neck area.
Poundages will suffer but your pecs will scream if training intense with short rest period.
Just my 2 cents.
Would be great if OP would do a bunch of heavy bench press lowered to the throat, taken "to the failure" in the words of Great Kyomu.
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Would be great if OP would do a bunch of heavy bench press lowered to the throat, taken "to the failure" in the words of Great Kyomu.
We can dream...............terr ible gimmick. ;D
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Disagreed. Remember: "a stronger muscle is a bigger muscle". I'm a "go heavy or go home" guy. Got my start in a dingy basement gym with rusty plates and a single flickering light bulb. First 3 months there the only exercise you were allowed to do were ass to grass full squats. Then the deadlift was added. Once respectable numbers were reached on those exercises, then and only then were you allowed near the bench.
I agree that a stronger muscle is a bigger one. That's why I believe Nubret had such a great chest. He did heavy bench presses, in a way that made sure the CHEST did most of the work.
Again, if you can do 405 with that wide of a grip, how can you NOT feel it in the pecs?
I got my start in middle/high school. At least you had rusty plates and an actual bench. I had a scrawny bench with the narrow uprights and the cement weight covered in plastic. When the plastic dry-rots, the cement starts chipping away. Ever been rapping and had a cement particle fall in your eye? I have.
There were two benches at my school, a blue one and a brown one. My best friend got the blue one; I got the brown one, that had a leg extension (that only went halfway down) and two pulleys for doing some type of pushing/punching exercises.
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I agree that a stronger muscle is a bigger one. That's why I believe Nubret had such a great chest. He did heavy bench presses, in a way that made sure the CHEST did most of the work.
Again, if you can do 405 with that wide of a grip, how can you NOT feel it in the pecs?
I got my start in middle/high school. At least you had rusty plates and an actual bench. I had a scrawny bench with the narrow uprights and the cement weight covered in plastic. When the plastic dry-rots, the cement starts chipping away. Ever been rapping and had a cement particle fall in your eye? I have.
There were two benches at my school, a blue one and a brown one. My best friend got the blue one; I got the brown one, that had a leg extension (that only went halfway down) and two pulleys for doing some type of pushing/punching exercises.
There may be pictures of Serge Nubret under a heavy bench press. But I watched him train in Brocks Gym in CA years ago and never saw him go over 225lbs in the bench. He did endless reps at least 12 and very short rest between sets. Maybe 30/40 seconds. And up to ten sets of bench. His physique was incredible at the time. He apparently had great genetics plus a few other things going.
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I agree that a stronger muscle is a bigger one. That's why I believe Nubret had such a great chest. He did heavy bench presses, in a way that made sure the CHEST did most of the work.
Again, if you can do 405 with that wide of a grip, how can you NOT feel it in the pecs?
I got my start in middle/high school. At least you had rusty plates and an actual bench. I had a scrawny bench with the narrow uprights and the cement weight covered in plastic. When the plastic dry-rots, the cement starts chipping away. Ever been rapping and had a cement particle fall in your eye? I have.
There were two benches at my school, a blue one and a brown one. My best friend got the blue one; I got the brown one, that had a leg extension (that only went halfway down) and two pulleys for doing some type of pushing/punching exercises.
Would it really matter if he did wide grip bench or dumbbell only presses? He was going to get great chest regardless. His genetics already dictated he was going to have a great chest. He could have done anything and still built the same chest. Whether it be “narrow grip” wide grip, dips, dumbbells, etc.
Same for arnold, Franco, etc... a guy like Lee priest or Craig Titus could do the same thing and still have a shitty chest.
Dexter and johnnie Jackson can do the same calf exercises as arnold and still have their shitty calves
If you don’t have the genetics, you can improve on them but it won’t be world class like others do
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Would it really matter if he did wide grip bench or dumbbell only presses? He was going to get great chest regardless. His genetics already dictated he was going to have a great chest. He could have done anything and still built the same chest. Whether it be “narrow grip” wide grip, dips, dumbbells, etc.
Same for arnold, Franco, etc... a guy like Lee priest or Craig Titus could do the same thing and still have a shitty chest.
Dexter and johnnie Jackson can do the same calf exercises as arnold and still have their shitty calves
If you don’t have the genetics, you can improve on them but it won’t be world class like others do
The key is improvement. The problem is that too people don't use the bench as a tool to build up the pecs. It's about putting up poundages, regardless of which bodyparts move the weight. That's fine if you're powerlifter, not so much if you're about building the chest as a bodybuilder.
Would Nubret have had the same pec development, had he be benching powerlifter-style? Maybe not. From my own personal experience, doing wide-grip bench presses have helped me improve my chest. With wide-grips, I don't need dumbbells anyway. I used them when I was younger, because people hogged the benches all the time, especially on international-chest-day (Mondays).
There may be pictures of Serge Nubret under a heavy bench press. But I watched him train in Brocks Gym in CA years ago and never saw him go over 225lbs in the bench. He did endless reps at least 12 and very short rest between sets. Maybe 30/40 seconds. And up to ten sets of bench. His physique was incredible at the time. He apparently had great genetics plus a few other things going.
Yep. I've read pretty much the same thing, as mentioned earlier. But, on the occasions he did go heavy, he could put up some serious weight, especially for someone in the low-to-mid 200s.
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The key is improvement. The problem is that too people don't use the bench as a tool to build up the pecs. It's about putting up poundages, regardless of which bodyparts move the weight. That's fine if you're powerlifter, not so much if you're about building the chest as a bodybuilder.
Would Nubret have had the same pec development, had he be benching powerlifter-style? Maybe not. From my own personal experience, doing wide-grip bench presses have helped me improve my chest. With wide-grips, I don't need dumbbells anyway. I used them when I was younger, because people hogged the benches all the time, especially on international-chest-day (Mondays).
Yep. I've read pretty much the same thing, as mentioned earlier. But, on the occasions he did go heavy, he could put up some serious weight, especially for someone in the low-to-mid 200s.
I agree with you on that. I can definitely see if you are trying to build your chest, I find a little wider grip I can feel on my chest more. Same with doing a lot of decline benching. If ones goal is a big bench press then more emphasis on triceps and back is a must since big numbers on a bench is primarily all triceps and back with little to do with actually using your pecs
I remember seeing Ronnie use a very wide grip while Levrone had the narrow grip, def can see how Levrone had the massive triceps. He was perfect for benching big numbers
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I agree with you on that. I can definitely see if you are trying to build your chest, I find a little wider grip I can feel on my chest more. Same with doing a lot of decline benching. If ones goal is a big bench press then more emphasis on triceps and back is a must since big numbers on a bench is primarily all triceps and back with little to do with actually using your pecs
I remember seeing Ronnie use a very wide grip while Levrone had the narrow grip, def can see how Levrone had the massive triceps. He was perfect for benching big numbers
i use a closer grip not too wide. I think it´s good to involve Triceps, front delts with the chest as i see it as a compound lift. can isolate with cables or DB flyes. shorter range of motion with a wide grip. Bottom line is if it works it works.
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i use a closer grip not too wide. I think it´s good to involve Triceps, front delts with the chest as i see it as a compound lift. can isolate with cables or DB flyes. shorter range of motion with a wide grip. Bottom line is if it works it works.
Indeed. People bag on the flat bench press these days, because they claim it doesn't develop the pecs well. To me, that has more to do with lousy form and over-obsession with poundages than the exercise itself.
For some people, a traditional/powerlifter bench press puts too much stress on the shoulders and triceps. If you're one of them, wide-grip bench press may be the ticket to making sure the pecs do the lion's share of the work. If the pecs get stronger, they'll get bigger (especially if you're ingesting enough quality calories).
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The bench is for the chest what the squat is for the legs, srs
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The bench is for the chest what the squat is for the legs, srs
Indeed. Done correctly, those exercises put mass on the respective bodyparts. Done incorrectly, those exercises put you in the hospital.
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The bench is for the chest what the squat is for the legs, srs
Interesting.
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The bench is for the chest what the squat is for the legs, srs
https://www.ironmanmagazine.com/arthur-jones-and-the-upper-body-squat/
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https://www.ironmanmagazine.com/arthur-jones-and-the-upper-body-squat/
If you think this will build a chest like a Bench press..be my guest ;D sure it will work lats too but get real
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https://www.ironmanmagazine.com/arthur-jones-and-the-upper-body-squat/
Sergio looks like he could smash that machine to pieces.
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If you think this will build a chest like a Bench press..be my guest ;D sure it will work lats too but get real
Do some research and get back to me, lol
https://www.researchgate.net/publication/51695295_Effects_of_the_Pullover_Exercise_on_the_Pectoralis_Major_and_Latissimus_Dorsi_Muscles_as_Evaluated_by_EMG (https://www.researchgate.net/publication/51695295_Effects_of_the_Pullover_Exercise_on_the_Pectoralis_Major_and_Latissimus_Dorsi_Muscles_as_Evaluated_by_EMG)
"In fact, according to our results, the pectoralis major presented a higher activation than the latissimus dorsi during all movement cycles, and the IEMG of the latissimus dorsi was approximately 10% of the IEMG of the pectoralis major (Figure 3)"
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I read somewhere that Sergio only did flat bench presses for chest. Worked great for him!
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(https://www.ironcompany.com/wp/wp-content/uploads/2019/07/Bodybuilder-Sergio-Oliva-2.png)
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I read somewhere that Sergio only did flat bench presses for chest. Worked great for him!
of course he did. a few of these guys back in the day posed for Arthur Jones to promote his machines. They did not build their chest with his pullover machine, might have used it when there but a lot did Dumbbell pullovers or like Serge nubret barbell pullovers most of the times. why spend a lot of bucks on a machine for only one movement?
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of course he did. a few of these guys back in the day posed for Arthur Jones to promote his machines. They did not build their chest with his pullover machine, might have used it when there but a lot did Dumbbell pullovers or like Serge nubret barbell pullovers most of the times. why spend a lot of bucks on a machine for only one movement?
Lou Ferrigno also had a great chest, but he was genetically gifted
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(https://www.muscleandfitness.com/wp-content/uploads/2019/01/lou-ferrigno-1109-GettyImages-1552535.jpg?w=1109&quality=86&strip=all)
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Lou Ferrigno also had a great chest, but he was genetically gifted
He was? I was watching my old Pumping Iron disk that my son found, while cleaning up the shelf. Ferrigno looked like a twig when he was a teenager, before he started hitting the weights. If he had any genetic gifts, they were buried under the surface.
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He was? I was watching my old Pumping Iron disk that my son found, while cleaning up the shelf. Ferrigno looked like a twig when he was a teenager, before he started hitting the weights. If he had any genetic gifts, they were buried under the surface.
Lou was training in World Gym getting ready for his Hercules movie in the early 80s. He was huge but.. Best i saw him bench was three plates for 6 reps. And it was not an easy 6. He used to do 4 sets working up in weight each set. I was a little surprised that his bench was not that heavy. The strongest guys i every worked out with on bench was Bertil Fox and Rory Leidelmeyer. They were heavy benchers. And me. Four shoulder surgeries..
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Lou was training in World Gym getting ready for his Hercules movie in the early 80s. He was huge but.. Best i saw him bench was three plates for 6 reps. And it was not an easy 6. He used to do 4 sets working up in weight each set. I was a little surprised that his bench was not that heavy. The strongest guys i every worked out with on bench was Bertil Fox and Rory Leidelmeyer. They were heavy benchers. And me. Four shoulder surgeries..
But nobody sees his pictures as a teenager with those birth-control device glasses (with the biggest thing on him being his nose) and thinks, "This guy could be Mr. Universe someday!"
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(https://www.muscleandfitness.com/wp-content/uploads/2019/01/lou-ferrigno-1109-GettyImages-1552535.jpg?w=1109&quality=86&strip=all)
You owe Lou $20.
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Lou was training in World Gym getting ready for his Hercules movie in the early 80s. He was huge but.. Best i saw him bench was three plates for 6 reps. And it was not an easy 6. He used to do 4 sets working up in weight each set. I was a little surprised that his bench was not that heavy. The strongest guys i every worked out with on bench was Bertil Fox and Rory Leidelmeyer. They were heavy benchers. And me. Four shoulder surgeries..
He must have done more than that. I know at 220lb powerlifter who does 14 with 3 plates
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The bench is for the chest what the squat is for the legs, srs
(https://scontent-lhr8-2.xx.fbcdn.net/v/t1.0-9/147211687_2518736655094767_3541585320182268589_n.jpg?_nc_cat=102&ccb=2&_nc_sid=825194&_nc_ohc=5-JdGdxUOiQAX8P_mC8&_nc_ht=scontent-lhr8-2.xx&oh=3415b97b1cd3bfc7bd0d4a4788586619&oe=6047C1EA)
870lb squat.
645lb bench press.
You sure about that?
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(https://scontent-lhr8-2.xx.fbcdn.net/v/t1.0-9/147211687_2518736655094767_3541585320182268589_n.jpg?_nc_cat=102&ccb=2&_nc_sid=825194&_nc_ohc=5-JdGdxUOiQAX8P_mC8&_nc_ht=scontent-lhr8-2.xx&oh=3415b97b1cd3bfc7bd0d4a4788586619&oe=6047C1EA)
870lb squat.
645lb bench press.
You sure about that?
One-rep squats aren't necessarily indicative of leg development, especially if your glutes do most of the work.
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Arcidi benching 100LB plates
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But "joswift" said Flat Bench Presses don't build pecs
Let's see your "pecs", stud.
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Dream on gayboy.
PM sent. ;)
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Arcidi benching 100LB plates
But it's not about one-rep maxes, once in a blue moon.
If that were the case, Fred "Dr. Squat" Hatfield would have had legs like Tom Platz, while setting his 1014-pound squat record back in the day.
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But "joswift" said Flat Bench Presses don't build pecs
Arcidi built those huge pecs with 10 pound dumbbells and cable crossovers. The 700 pound bench was just an added bonus.
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But here´s the thing i know people who can overhead press with a decent weight but are shit at Benches. Barbell Military press is a great exercise too, even hits some chest. not saying like a flat bench does but it does gives some bouncy ;D stimulation. i mean if you do incline presses you do not need an overhead press or vice versa. No need for an incline bench if doing good heavy front press on machine or barbell.
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Arcidi built those huge pecs with 10 pound dumbbells and cable crossovers. The 700 pound bench was just an added bonus.
Tbh, I always had crappy genetics for chest development, it wasn't until i started looking into powerlifting magazines, that's when i noticed all big benchers had a huge chest. Needless to say I concentrated on the bench and my chest grew
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John Grimek said he basically only did overhead shoulder presses for his chest, but would lean back quite a lot.
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John Grimek said he basically only did overhead shoulder presses for his chest, but would lean back quite a lot.
really..never knew that.
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And while we're on the subject of ancient history Sampson did isometrics between 2 pillars. Grimek had a pidgeon chest. Not so great an example.
Those were not isometrics because the pillars moved. That was Sampson's last workout. He was hardcore and killed it.
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anyway i think we can all say that the Bench is here to stay. Just an upside down push up really. Push ups have been in many a young mans workout routine for generations. Later Floor presses.
Thanks to Benches..no one has thrown sand in my face !
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But "joswift" said Flat Bench Presses don't build pecs
watch and learn gimmick...
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slight decline dumbbell presses and dips work best for me
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And while we're on the subject of ancient history Sampson did isometrics between 2 pillars. Grimek had a pidgeon chest. Not so great an example.
Yeah, right, lol
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Yeah, right, lol
First pic is George Eiferman I believe.
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Yeah, right, lol
Didn`t mean to nitpick ! ;D
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Those were not isometrics because the pillars moved. That was Sampson's last workout. He was hardcore and killed it.
true story
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First pic is George Eiferman I believe.
Yup ! & he benched
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First pic is George Eiferman I believe.
Yes I didn't think it was Grimek- but I pulled it from a Grimek site and it came as a threefer, haha.
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Yup ! & he benched
Can't wait for your "and he squatted" thread, lol.
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true story
Yes. Delilah must have been one hell of a fuck.
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Right on the money
This