Benching for chest growth

[CalvinH]

Bench works for me

[deceiver]

i don't feel my chest at all when doing dips and decline

[haider]

i don't feel my chest at all when doing dips and decline

Seems to work incredibly well on your mom though

[Metabolic]

The primary muscle group targeted by the bench press is the pectoralis major. This is the muscle group that makes up the bulk of what we consider to be the chest. With modifications of the bench, either an incline or decline, you can also target the pectoralis minor, or lower pectorals, as well.

Read more: http://www.livestrong.com/article/104033-muscles-bench-press-workout/#ixzz1gRNXh2w1

Its pectoralis major clavicular and sternal head, you dummy, pectoralis minor is something you dont even have a clue about (protip: you cant see it and dont even worry about it)

[The Abdominal Snoman]

Pin the shoulders back during any chest movement. You won't be able to do the weights you're normally use to doing if you don't already do this but your chest will thank you. Lee Priest/Craig Titus didn't do this and it became obvious as everything else grew but their chest.

[Hulkotron]

Its pectoralis major clavicular and sternal head, you dummy, pectoralis minor is something you dont even have a clue about (protip: you cant see it and dont even worry about it)

x2 pec minor is one of the smallest muscles in the upper body.

[Ursus]

I retract my shoulder blades and keep them retracted throughout the bench press.

It reduces your stroke distance whilst pre stretching the chest and it is also safer.

[BILL ANVIL]

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.

And that little extra ROM makes all the difference. The first part of the movement is just a means to an end.

[mesmorph78]

Benching works for me big time  even tho chest has always been a standout bodypart for me.... but you get to a certain point where its best to cut back on benching frequency.... and use dumbells more... as benching too much starts to tell on the shoulders

[arce1988]

...

[g101]

use whatever you feel most

[j_mtl]

this thread is retarded, and the idiot that started it is a complete moron

 

[da_vinci]

Repped 320lb yesterday for four sets. U mad?

[maxkane69]

its a tricep and front delt excercise you dumb fucks

blind leading the blind....

You should be one of the moron who think that the best chest exercise is dumbell flyes!
Flat Barbell Bench Press is the BEST chest exercise period!!!
Flat Barbell Bench Press is better than any other exercise for chest including Incline Barbell Bench Press who is the second best chest exercise or Paralllel Bar Dips that is the third best chest exercise!
If you want a great chest all you need is Flat Barbell Bench Press, add few sets of incline barbell press and parallel bar dips just for variety but never ,never,never and I said never drop Flat Barbell Bench Press who is the best MASS BUILDER for the entire pec region!
Dumbell flyes ,cable crossover,pec flyes machine and the various chest machine (including Hammer Chest Machine) are pretty much useless and a waste of time and energy once you did the Flat Barbell Bench Press who should be always the first pectoral exercise!
You don't believe me???
Just watch the patetic pec development of today IFBB pros including the current Mr. Olympia Phil Heat and compare with the Pec development of the old timers or the past Mr. Olympia (Arnold,Haney etc..).
The only recent Mr. Olympia with a great set of pectoral muscle was Coleman because he always trained chest with Flat Barbell Bench Press when instead is successor Dorian Yates ,who had a mediocre chest, never included Flat Barbell Bench Press in his routine!
Do yourself a favor next time you go to the gym : do Flat Barbell Bench Press!
You will be shocked on how much muscle mass you'll put on your chest!

[g101]

yes you're right

your muscles have eyes and when they see you doing the flat barbell press they will immediately stimulate massive growth  

retard, chest is GENETIC you will either have a good one it will remain like shit, you can develop a pro size chest by doing machines and smith

it is RESISTANCE that build muscle

R E S I S T A N C E

I think I have the solution for you, get on some kigtropina and strango trenbolona ace and work on machines

you will run back here so fast and erase this post. 

[Van_Bilderass]

yes you're right

your muscles have eyes and when they see you doing the flat barbell press they will immediately stimulate massive growth  

retard, chest is GENETIC you will either have a good one it will remain like shit, you can develop a pro size chest by doing machines and smith

it is RESISTANCE that build muscle

R E S I S T A N C E

I think I have the solution for you, get on some kigtropina and strango trenbolona ace and work on machines

you will run back here so fast and erase this post. 

Most pecs are torn off on the flat bench, a testament to the amount of tension and resistance it puts on the pec major. 

Other exercises are safer.... because they distribute the load more to other muscle groups.

Flat bench = dangerous but effective.

[_bruce_]

I retract my shoulder blades and keep them retracted throughout the bench press.

It reduces your stroke distance whilst pre stretching the chest and it is also safer.

True technique.

[g101]

van_b always with good points 

[aesthetics]

Most pecs are torn off on the flat bench, a testament to the amount of tension and resistance it puts on the pec major.  

Other exercises are safer.... because they distribute the load more to other muscle groups.

Flat bench = dangerous but effective.

well, that doesn't necessarily correlate to higher load on the pecs just that the benching movement is not a natural RoM for the pecs and puts them in an awkward position, since the pecs primary purpose is to bring the arms down and across the chest (arms from a YMCA 'Y' position down to a Triple H 'crotch chop' position, to use some amazing analogies here).

i think flat and incline are great exercises for putting on mass but not exercises i would use for heavy poundage for the reason i stated above, because like you said lots of guys have torn their pecs with the flat bench. don't think i've ever heard of someone tearing their pecs with decline bench or with a pec deck though and it's not as if you can't stimulate your pecs as well with either of those 2 exercises.

also, i don't know if it's just my imagination but it seems like there are less tears with dumb bell presses than barbell?  

[BILL ANVIL]

yes you're right

your muscles have eyes and when they see you doing the flat barbell press they will immediately stimulate massive growth  

retard, chest is GENETIC you will either have a good one it will remain like shit, you can develop a pro size chest by doing machines and smith

it is RESISTANCE that build muscle

R E S I S T A N C E

I think I have the solution for you, get on some kigtropina and strango trenbolona ace and work on machines

you will run back here so fast and erase this post.  

Thats complete bullshit. Training matters my friend.

[Palpatine Q]

Most pecs are torn off on the flat bench, a testament to the amount of tension and resistance it puts on the pec major. 

Other exercises are safer.... because they distribute the load more to other muscle groups.

Flat bench = dangerous but effective.

they are almost always torn off at the insertion point under the front delt, because that's where most of the stress is.

[g101]

Thats complete bullshit. Training matters my friend.

please tell me where i said "training does not matter"  

when I wrote RESISTANCE builds muscle it means exactly that, and in this context it means you can use machines/smith/cables instead of free weight and prolong your career, build the same muscle as free weight, and just as strong..

I think it's time you come out of your imaginary world and open your eyes  

[BILL ANVIL]

please tell me where i said "training does not matter"  

when I wrote RESISTANCE builds muscle it means exactly that, and in this context it means you can use machines/smith/cables instead of free weight and prolong your career, build the same muscle as free weight, and just as strong..

I think it's time you come out of your imaginary world and open your eyes  

Sorry for not being literal enough. TYPE of training is what matters.

A chest built on bench press will not look the same as a chest built on cable flies, and thats a fact.

[g101]

Sorry for not being literal enough. TYPE of training is what matters.

A chest built on bench press will not look the same as a chest built on cable flies, and thats a fact.

retard, when i meant to use machines/smith/cables it meant AS AN ALTERNATIVE TO SPECIFIC EXERCISES

FOR EXAMPLE SINCE YOU CANNOT USE YOUR BRAIN.

INSTEAD OF FREE WEIGHT BARBELL/DUMBBELL FLAT BENCH YOU CAN USE THE HAMMER STRENGTH FLAT
INSTEAD OF FREE WEIGHT BARBELL/DUMBBELL INCLINE BENCH YOU CAN USE THE HAMMER STRENGTH INCLINE

DO U UNDERSTAND  

some people make me wonder sometimes, like you all live in a dream world

when will u understand the type of training DOES NOT MATTER


at the end of the day if you have no drugs in your system you will remain the same and looking like shit no matter what type of training you do

90% DRUGS
5%   TRAINING
5%   FOOD

[tbombz]

use whatever you feel most

X1,000,000,000