Benching for chest growth

[BILL ANVIL]

yup, people with shoter arms will be able to overload the portion of the rep more where there is some chest involvmement, but even for guys with that structure bench press isnt optimal for pec growth.

So yes, bench press is overrated. But the stigma behind it is misguided.

People with longer arms should steer away from it and stick to dumbells.

Short armed barrel chested lifters, go ape shit..

[anab0lic]

anab0lic you should post a pic maybe GH15 will critique your physique and help you out

The only help he could give me would be a life time supply of pharma grade GH,,trenabolona,,,,testerona,,,,dbola

[Papper]

for seperation and fulness widness thckness of the pecs yes,, it is all in the gh friend,, ofcourse genetic wil determine,, good arms = bad pecs,, bad to average arms = good pecs, someone who has both usualy go profesional

this is sort of familiar when you think about it. freaks like arnold and ronnie has them both in spades.

if i had to choose, i'd go chest anytime

[aesthetics]

wide grip you noob. damn, you are wrong about everything

[mass243]

I recall Chick The Bob said bp is useless... could be wrong though.... in Flex magazine.... many moons ago...

[Spicoli]

I`ld hit that shit.

Marco ...............

........................ . Polo

[ChristopherA]

No.

The primary muscles used in the bench press (all variations) is the triceps with some front delt assistence and a tiny bit of chest involvement at the bottom, where the move somewhat mimics a flye movement.  Your triceps will give out way before your chest was worked to failure in that tiny ROM anyways....

The function of the pecs is to bring the upper arm across the body, it isnt a fucking pressing movement.

Notice how EVERYONE in your gym benches and pretty much no one has decent pecs?  

Most overated excercise there is and shoulder wrecker for many.

I agree. I'm 6'2" with long ass monkey arms, you gonna tell me flatbench is the number one chest exercise?

[BILL ANVIL]

I agree. I'm 6'2" with long ass monkey arms, you gonna tell me flatbench is the number one chest exercise?

Incline barbells will fuck your shit up even worse bro, stay away

[AlphaM]

I agree. I'm 6'2" with long ass monkey arms, you gonna tell me flatbench is the number one chest exercise?

6'6 here, what's wrong with flat bench? Shoud do everything bb and db shock the muscle changing routines all the time incl bb incl db incl smith etc it's just ROM that's what has to be taken care of

[Hulkotron]

Ryan Kennelly and Gene Rychlak are both over 6' tall.  Scott Mendelson is only 5'9" though.

[dj181]

Tuck your shoulders down and in, pulling them towards your ass, which will create an arch in your lower back, as this will help to activate the pecs a bit better when you bench.

[AlphaM]

Tuck your shoulders down and in, pulling them towards your ass, which will create an arch in your lower back, as this will help to activate the pecs a bit better when you bench.

^^^ yes, just not too much, not to create powerlifting position when lats getting involved too, but for unracking is ok though

[ChristopherA]

Incline barbells will fuck your shit up even worse bro, stay away

Seriously? Been lifting for 15yrs and about 3yrs into it, I hurt my shoulder benching. I switched to incline and have never had a problem. I do alternate bb with db every other week. Why would you say that? Serious question, not sarcasm

[ChristopherA]

6'6 here, what's wrong with flat bench? Shoud do everything bb and db shock the muscle changing routines all the time incl bb incl db incl smith etc it's just ROM that's what has to be taken care of

For me personally I felt it to much in my front delts. I also figured since upper chest seems the hardest to build, why not do incline first when I am strongest. Every once in a blue moon I will throw bench in at the end when I am already exhausted. And chest is def a strong bodypart for me, I have a huge ribcage. But that's just me. If you feel a good pump from doing flatbench who the fuck am I to say it doesnt work? We are all diff

[disco_stu]

the pecs bring the arms across the body. thats what they do.

the tris extend them, the delts  bring them forward.

so it makes sense that the portion of bench press that activates each range the most stimulates the muscle group with the most power during that portion, the most.

if the combined power from your tris and shoulders is greater than your pec through any part of the bench ROM then they do the work.

which is why most who have good arms have crappy pecs. and vice versa..crappy arms usually have reasonably good chest (its all relative to each other).

the only exercise that properly activates pecs only is machine or cable flyes, cos it replicates the exact anatomical purpose.

the reason why people dont grow on it is that it can prevent maximum stimulation of the pec cos you need to get that weight through mechanically disadvantageous angles first. The bench on the other hand can be gold for people who have enough strength to get a decent weight into the place in the ROM where the pecs work very hard.

and of course thats different for just about everybody.

just sayin.

[Dr Dutch]

Anyroad, I still remember the day I first benched 100kg (220 lbs). Must have been somewhere in the 1930s...

[Mawse]

Lern2bench. Bench is the best chest exercise there is for me, although it doesnt hit the inner/upper that well

pinch your shoulders together, lower the bar slowly to your lower pecs, pause for a second then blast it up.

most people have crappy chests because they max at 225 for a few crappy reps and never feel the muscle working.

[Hulkotron]

Lern2bench. Bench is the best chest exercise there is for me, although it doesnt hit the inner/upper that well

pinch your shoulders together, lower the bar slowly to your lower pecs, pause for a second then blast it up.

most people have crappy chests because they max at 225 for a few crappy reps and never feel the muscle working.

Yes x2, most people I see doing bench are using way too much weight with shitty form, ego lifting.

[Option D]

I have very strong feelings on this topic and am prepared to throw hands if necessary.

BOOM!

[chess315]

  I get so tired of hearing people talk about how horrible the bench press is. At the end of the day the bench press is the most effective upper body pressing movement. Inclines or declines may or may not work the chest more for some people but the bench press is the king of the weight room for a good reason. This is another thing dante dont shut up about how bad the bench press is. Arnold and coleman seemed to think it was pretty good. Plus the bench has an endless variety of varations.

[flinstones1]

it all about same,, moment gh is not in blood give it maybe 2 week and eveerything fall on yuo like deck of card,, im tired of repeting this ,, it is the truth you never hear,,why? many reason

hgh work first second,, it change body first day ,, it change drasticly ,, if it doesnt then you are using bunk or a narcotic addict who drink his soul  even then it wil do something in the fat department on low dose,,

hgh is EVERYTHING,, it is chase like diamond ,, bodybuild will do everything for gh this is why you see so many convict this is why you see them alys in problem with law,, it is not steroid it is the gh ,, and they will do anything for geting it ,,and problem is ...with gh you cant just get 3 kit and be done....you have to get the 3 kit and imidiatly think about another 3 kit and then another 3 ,, or buy 10 and then within 3 week think about another 10 for bodybuild go through them in 30-40 days ,, yes yes 30-40 days 10 kits,,some use less ofcourse but trust me whan i say ..the mind alwys work in the quantity of gh you can get,,

all the fella walking around 5'8 220 lol 5'10 220 all single digit true 6% you think its from steroid? lol all the 5'9 250 lol you think its from steroid? lol it is all gh upon gh upon gh ,, we are addict to gh ,, no one argue me because it is 100% the truth ,, what most do right now is sit next to computer and nodding their head ...fuck this mother fuck gh15 is so on the money its disgusting

gh15 approved

lol  :)

[The Abdominal Snoman]

gh doesnt causes gut,, it reduces it actualy,,it sculp your abdomianl in such way sin shrink wrap into physiqe,, all the fella arnold clal girly man..give them gh and sudenly after 30 day if not less they see the median lineof their abdomianls they see the ab lines fist time in their life running across tummy ,, they sit there see first vein ever in their tear drop they see vein in lower tummy first time evr,, they sit in mirror ,,kneel on one leg and bless me then run to pm and let me know how good i am ,, for what? for telling the truth? it is just how it is the truth.....you use legit hgh you have more igf ...girly man have low igf....thats why they cant fucking grow not testosterona but igf!! you give girly man hgh that make in liver to igf..and you make girly man into freako man and sudenly all whores smile touch and open legs ,,

gh15 approved

lolz. Awesome classic GH15 post...

[The Abdominal Snoman]

Couple of things i've seen/heard over the years in the gym about people who don't bench.

1. Is they are embarrassed to bench because they have always had a horrible bench press so they swear up and down about all the other exericises that are better than the bench. These same guys talk about what they "USE" to bench years ago before giving it up.(see Bob Chick  )

2. Big dude who once had a strong bench but now has injuries where he can't do what he once did so he found other exercise to use and tells the world he will never bench again.

3. Guys who only bench when they're ON cycle...Esp/anadrol guys. These guys will be lucky to get 315 for a couple reps on week 1. Only to be repping 365 for 5-8 reps by week 6. Then the crash comes and they don't bench for most of the year again. These are the same fella's who usually walk around with ILSyndrome.

[BILL ANVIL]

Seriously? Been lifting for 15yrs and about 3yrs into it, I hurt my shoulder benching. I switched to incline and have never had a problem. I do alternate bb with db every other week. Why would you say that? Serious question, not sarcasm

When I touch the bar to my chest, my forearms are so long that my humerus is waaaayy below parallel to the floor. That means my front delts are stretched to the fucking max when i'm bottomed out. On inclines, my humerus is even MORE below parallel and its more painful than flat bench- where your humerus isn't as below parallel.

I trained with this massive dude for a while who was a freak on the bench.. Tried keeping up with him on inclines for about a month (which was hopeless anyways) and paid bigtime. My long arms and ego were clearly not compatible lol and now I can barely do 225 for 10 before I have to rack the weight from the agony.

The more below parallel your humerus is at the bottom end, the worse the movement is for your rotators. My advice is to monkey arm trainers is if your going to bench, only go 3/4 of the way down so your upper arms arent below parallel.

[Parker]

ABSOLUTELY true!! This must be universal rule.

JOJ good arms, Out of this world pecs.
Shawn Ray, good arms (could be bigger), great pecs.
Ronnie Coleman, great arms, big ass, thick motherfvcking pecs
Arnold, great arms, great pecs
Sergio, great arms, great pecs
Serge Nubret, great arms, great pecs
Lionel Beyeke, good arms, great pecs
Dex, good arms, good pecs
Larry Scott, good arms, good pecs