Benching for chest growth

[g101]

Soreness doesn't indicate proper stimulation, dumbfuck. If you ran a marathon today, I bet you your legs would be extremely sore. Would they grow any muscle? Hell no.

interesting..

[Busted]

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.

I don't do barbell bench press anymore from an injury... but I def do bench press with dumbbells...

[Psyckle]

If you feel pain in your shoulders during flat bench, you're doing it wrong.  I find elbow positioning is crucial, keep them tucked in at all times and don't let them flare out.  Go slow on the eccentric and try to focus on leading with the elbows while keeping them tight.

[chess315]

If you feel pain in your shoulders during flat bench, you're doing it wrong.  I find elbow positioning is crucial, keep them tucked in at all times and don't let them flare out.  Go slow on the eccentric and try to focus on leading with the elbows while keeping them tight.

100% spot on most dont stay tight enough or have thier shoulders in the bench hard enough. And by the way its possible to bench a lot with long arms if your tight and such the range of motion is still very short. The problems with dumbells is its not worth driving a 30 minutes to get to a gym that has 150lb dumbells. If you have access to to heavy dumbells great.

[Psyckle]

100% spot on most dont stay tight enough or have thier shoulders in the bench hard enough. And by the way its possible to bench a lot with long arms if your tight and such the range of motion is still very short.

I have pretty long arms at 6'1.  For years I felt it in the shoulders more, until I realized it was all in the hand spacing and elbow position.  Took a while to correct, but I forced myself to relax and let the bar push my shoulderblades back before starting the lowering phase.

[chaos]

All around shitty thread.

[MikMaq]

I love how this thread got nothing but nobodies posting in it. Anyhow fuck bench pressing fucking hate the god dam thing. Always will dumbell press. My left shoulder is fucked, so I got a pretty big hatred for the fucking thing.

Benching and deadlifting are the only two things known to queers to be gayer than pillow biting.

[deadz]

its a tricep and front delt excercise you dumb fucks

blind leading the blind....

Spoken like a guy who can't break 135 for 5. LOL, Tiny.

[AlphaM]

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

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

good point!

[Coach is Back!]

its a tricep and front delt excercise you dumb fucks

blind leading the blind....

I love it when kids come on here and make comments like that from a few quotes from their favorite bodybuilder . They know so much

[Stavios]

it's weird cause the only way I can get my inner chest to be sore is when I do fast heavy ugly looking rep on the bench press

if I do everything else,only the outside of the pecs will be sore

[chaos]

it's weird cause the only way I can get my inner chest to be sore is when I do fast heavy ugly looking rep on the bench press

if I do everything else,only the outside of the pecs will be sore

Do you cross your hands when doing cable flyes?

[Stavios]

Do you cross your hands when doing cable flyes?

mmmmmm.... nope thinking about it I always stop when my fists touch

[chaos]

mmmmmm.... nope thinking about it I always stop when my fists touch

Do one hand over/under then alternate crossing as far as you can comfortably. See how that feels.

[Stavios]

Do one hand over/under then alternate crossing as far as you can comfortably. See how that feels.

thanks I'll definitly try it 

[BIG ACH]

I love Flat barbell bench press... really feel that it attributed to my chest size...


I don't do it as much anymore because I normally train alone, and its a pain to try to find a good spotter around the gym if I wanna go heavy, so I just do dumbells now!

[Schmoff]

I love Flat barbell bench press... really feel that it attributed to my chest size...


I don't do it as much anymore because I normally train alone, and its a pain to try to find a good spotter around the gym if I wanna go heavy, so I just do dumbells now!

I'm with you on this. Heavy bench is dangerous without a good spotter.

[BILL ANVIL]

The crossing of the cables technique kicks ass, really recommend it. That 'trick' is worth as much as the exercise itself.

[Thespritz0]

You forget this is a bodybuilding board. Yes, the bench is triceps, delts and of course LATS! HAHA, there was a great thread with people arguing about lat involvement in the bench press a while back.  All the shitty magazines will tell you to exhaust with flys first if your press stagnates.  

^^
That could be true, if I use multi-set flyes first, my pecs are twitching more than Ryan Seacrests' asshole....

[BILL ANVIL]

^^
That could be true, if I use multi-set flyes first, my pecs are twitching more than Ryan Seacrests' asshole....

lol

[anab0lic]

The crossing of the cables technique kicks ass, really recommend it. That 'trick' is worth as much as the exercise itself.

yep.

The problem with machine flyes or cable flys done the conventional way is when the handles come together that isnt the full ROM of the pecs, the humerus needs to come further across the body - which is where inner pec's are really working.

[wes]

Just do whatever fucking chest exercises work best for you....................G EEZUS!!

[d0nny2600]

Just do whatever fucking chest exercises work best for you....................G EEZUS!!

Wes talking the truths

[anab0lic]

Just do whatever fucking chest exercises work best for you....................G EEZUS!!

Chest is IMO the bodypart guys have the most trouble building.  Most believe (just like i did for years) that all they need to do is keep adding lbs to whatever happens to be their favourite pressing movement or use some special grip spacing or angle they havent tried yet, which just isnt true and wont work well for the majority of people and since most of the people reading here are the majority this thread is kinda relevant.  

The 'secret',which really isnt a a secret at all, its just basic muscle physiology - is to get strong as hell on various flye movements...which method you think works best for that i'll leave for you to decide.... lets not get into a volume vs HIT debate now too  

[yesido]

If you have long arms and a small ribcage, don't go all the way down. Simple.

People don't know how to adapt exercises to their morphologies.