Bob Chick says the bench press is the not the be all and end all...

[Thealmightyronald]

I like inclines and declines. I feel much more on a flat flye than I would on a flat press. The only thing I do flat is a flye.

[Stavios]

what excatly do you mean by "especially if you're not built for the bench" is there such a thing?

bump

[turner98]

bump for truth

[The Freakshow]

I agree with Bob.

Actually, I believe that the Bench Press is one of the "worst" exercises for building your pecs.

It's fun to do to build up your ego throwing around super heavy weight, but it's absolutely horrible for your body.

[XFACTOR]

Pearls of wisdom from Charles....take our advices my friends, and use the bench press as merely ONE exercise of many....especially if you're not built for the bench.

Can you elaborate on that?  Thanks.  

[TrueGrit]

Can you elaborate on that?  Thanks. 

I think that what he is referring to is people's different biomechanics affecting how effectively they perform the flat bench press - factors like arm length, how your shoulders are formed/developed etc.. The same sort of factors that make some people more suited to the squat than others..and , of course, the deadlift as well.

 Genetically we all differ in our body parts and proportions, so does the way these parts function together in a compound movement.

[XFACTOR]

I think that what he is referring to is people's different biomechanics affecting how effectively they perform the flat bench press - factors like arm length, how your shoulders are formed/developed etc.. The same sort of factors that make some people more suited to the squat than others..and , of course, the deadlift as well.

 Genetically we all differ in our body parts and proportions, so does the way these parts function together in a compound movement.

I've always thought that.  I have really long arms, and it sucks.  Both getting them bigger and lifting further distcances are a bitch.

[The Freakshow]

Can you elaborate on that?  Thanks.  

I think what Bob is referring to when saying “if you’re not built for bench” is your body type or genetics.

Rib cage size, Scapular positioning, Humerus length, Glenohumeral range of motion, etc. are very important factors in performing a Bench Press efficiently.

If you are built in such a way that you cannot perform this exercise efficiently, you will not only be weaker, but be at risk for serious injury.

[The Freakshow]

I've always thought that.  I have really long arms, and it sucks.  Both getting them bigger and lifting further distcances are a bitch.

Try fully retracting your scapula when benching and see if that helps. (squeezing your shoulder blades together against the bench). That should really improve your force angles.

[XFACTOR]

Try fully retracting your scapula when benching and see if that helps. (squeezing your shoulder blades together against the bench). That should really improve your force angles.

Cool, good advice man. (I hope) Look forward to trying.

[Sharma]

Since when was 'Chick' an authority. What shows has he won? He should stick to stopping Nasser having his say and kissing up to Boyer Nobody on that terrible show.

[mass 04]

Since when was 'Chick' an authority. What shows has he won? He should stick to stopping Nasser having his say and kissing up to Boyer Nobody on that terrible show.

[pumpster]

Scapular retraction can help isolate the muscle better, and might reduce but will not prevent shoulder problems some guys will get from shoulder impingement caused thru pressing motions like BP and behind the necks. Dumbbells can help prevent problems with freer ROMS and can be more effective, or just avoid those and use other exercises.

This is what Bob's talking about and is common sense, nothing to do with being an expert. He's an expert in knowing some of the downsides of BP, just as i am and many other experienced lifters.

[Deicide]

Scapular retraction can help isolate the muscle better, and might reduce but will not prevent shoulder problems some guys will get from shoulder impingement caused thru pressing motions like BP and behind the necks. Dumbbells can help prevent problems with freer ROMS and can be more effective, or just avoid those and use other exercises.

This is what Bob's talking about and is common sense, nothing to do with being an expert. He's an expert in knowing some of the downsides of BP, just as i am and many other experienced lifters.

Can't do incline...fucks my shoulders up too much....

The old debat....does it actually make a difference whether you flat bench or incline bench?...the pecs are one muscle....

[candidate2025]

hell yes it matters. sure the pec is only one muscle....but hitting it from different angles stresses different sections of the muscle.   it is ONE muscle, made up of MANY fibers...   

[m8]

Gunter looking good and healthy, so is he back or what?

[The Squadfather]

Can't do incline...fucks my shoulders up too much....

The old debat....does it actually make a difference whether you flat bench or incline bench?...the pecs are one muscle....

inclines don't "fucck up" my shoulders but i do feel them in the shoulders WAY more than flat benches, flat benches have always given me a pump and soreness in my chest way more than inclines, i love dumbbell inclines though.

[candidate2025]

inclines don't "fucck up" my shoulders but i do feel them in the shoulders WAY more than flat benches, flat benches have always given me a pump and soreness in my chest way more than inclines, i love dumbbell inclines though.

you should try the smith machine for inclines.     i never feel much in my chets with compound movements...but since i have started doing inclines on the smith a can really squeeze my chest during the rep and pretty much take all of the shoulders and triceps out of the motion.

[The Squadfather]

you should try the smith machine for inclines.     i never feel much in my chets with compound movements...but since i have started doing inclines on the smith a can really squeeze my chest during the rep and pretty much take all of the shoulders and triceps out of the motion.

i don't like the dumb ass Smiths at my gym, they're the goofy angled Flex Fitness ones that suck ass, i do flat bar benches, db inclines, flat db flyes and sometimes weighted dips.

[candidate2025]

i don't like the dumb ass Smiths at my gym, they're the goofy angled Flex Fitness ones that suck ass, i do flat bar benches, db inclines, flat db flyes and sometimes weighted dips.

i like db inclines too. flat db flys always work well (as far as hitting the chest), but i dont feel like im stimulating much grwth with them for some reason. i normally do a few light sets on them before starting my chest workout just to get my brain used to contracting my chest...otherwise iw ill be all shoulders and triceps for the entire workout.

[jaejonna]

  to the 'expert'

[Stavios]

i don't like the dumb ass Smiths at my gym, they're the goofy angled Flex Fitness ones that suck ass, i do flat bar benches, db inclines, flat db flyes and sometimes weighted dips.

Seems like the kind of workout only a real man would do, squad

[The Squadfather]

i like db inclines too. flat db flys always work well (as far as hitting the chest), but i dont feel like im stimulating much grwth with them for some reason. i normally do a few light sets on them before starting my chest workout just to get my brain used to contracting my chest...otherwise iw ill be all shoulders and triceps for the entire workout.

you gotta do 'em heavy to get soreness and growth out of them, messing around with 30 and 40 pound db's ain't gonna do anything on flyes, bend your arms a little but don't turn it into a press.

[candidate2025]

you gotta do 'em heavy to get soreness and growth out of them, messing around with 30 and 40 pound db's ain't gonna do anything on flyes, bend your arms a little but don't turn it into a press.

thats funn...i do use the 35 's for warming up...        i just trained chest this morning. so nxt chest workout ill try to do some HEAVY flys and see if i can gte soemthing out of them.

[Mars]

i dont believe in heavy flyes.