Useless BB exercises

[Oliver Klaushof]

underneath the fat they are. just because they are not deathly lean and the cross striations arent visible doesnt mean they dont have tremendous chest development. you think they are benching 600+lbs with underdeveloped chests?

A weightlifter's chest would be even smaller than it is already if they cut down. I mean compared to a bodybuilder of course. Bench works chest, but it primarily works deltoids and triceps.

[pumpster]

Bench works miracles for some and not for others.

[brianX]

Actually, I've noticed that a lot of bodybuilders nowadays have very weak chests. I wonder why?

[pumpster]

By no means do they have "weak" chests, it's just that development on other parts of the body seems to have move ahead more than pecs.

The reasons have been discussed, with no compelling answers. It might be just the genetics of this generation.

[Oliver Klaushof]

People attribute the well developed chest of bodybuilders to the bench press - but the fact is, bodybuilders do many exercises for the chest. Look at weightlifters that only do the bench press - and their chest look small compared to an IFBB pro.

[Wombat]

I see so many  guys doing dumbell kickbacks with 10 lb. dumbells thinking they are going to build huge triceps that way. I have never done kickbacks ever, and triceps are my best bodypart. Total waste of time, with so many other great exercises out there. 

think outside the box...try doing drop sets with tricep kickbacks using tons of weight with slight cheating..

grab 80s to failure
drop to 70s to failure
to 60s to failure
then pick up 30s to failure

do that twice through and tell me that kickbacks are no good...

[pumpster]

Kickbacks are a good secondary exercise. To get more out of them, do either:

-1-arm kickbacks,  with the free hand braced against the back of the working arm, to take the rear delt out of it and use more weight.

-2-arm kickbacks while wearing an arm blaster, same effect.

Also try using cables.

Swinging the weight a little would help, you have to go heavier to make it work.

[RUDE BUOY]

HOW BOUT BEHIND THE HEAD MILITARY PRESS AND BEHIND THE HEAD LAT PULLDOWN

[SS]

HOW BOUT BEHIND THE HEAD MILITARY PRESS AND BEHIND THE HEAD LAT PULLDOWN

only real man can do behind the head presses.....

[MikeThaMachine]

HOW BOUT BEHIND THE HEAD MILITARY PRESS AND BEHIND THE HEAD LAT PULLDOWN

Those are awesome, i do them somtimes as a superset with side laterals, and the pulldown after i reach failure during pullups.

[Dan-O]

Honestly, a person's overall body mechanics are as unique as their fingerprint.  SO different exercises are going to have a slightly different effect for different people.  You just have to use trial and error to find what works best for you.

I feel benches (flat barbell and incline DB) and flyes pretty well.  Crossovers do next to nothing for me personally.  And I've been benching for 25 years and my shoulders are just fine.  You just work on refining your form to get the most out of whatever exercise you do, and focus on feeling the movement and mentally focusing the stress on the target muscles, rather than just moving the weight up and down.

[Richard2004]

A strong candidate for the most USELESS BB exercise is the DECLINE BB bench press.

Who in the hell wants to develop their lower pecs??!
  
In addition, it can be DEADLY to attempt max. poundage decline BB BP's unassisted!!  Why, one top powerlifter in the 80's (I believe) was found dead...pinned under a 440 lb. BB in the decline BP position.  At least, if you are doing unassisted flat BP's and get stuck, you can drop one side of the loaded bar to the floor, and roll the bar down to your waist/hip area and sit up and remove the bar.  However, with the decline BP you end up with the bar "stuck" across your throat!

These BB BP common sense "safety comments" apply only to the legions of weight-trainers who train ALONE in home gyms w/o a power rack.

[JOHN MATRIX]

A weightlifter's chest would be even smaller than it is already if they cut down. I mean compared to a bodybuilder of course. Bench works chest, but it primarily works deltoids and triceps.

this is utterly wrong.

[Bast175]

mansonvier probably couldn't bench 185lbs so he quit benching.   

useless exercises: peck dec, leg extensions, and a bunch of abs exercises

[Meltdown Police]

A strong candidate for the most USELESS BB exercise is the DECLINE BB bench press.

Who in the hell wants to develop their lower pecs??!
  
In addition, it can be DEADLY to attempt max. poundage decline BB BP's unassisted!!  Why, one top powerlifter in the 80's (I believe) was found dead...pinned under a 440 lb. BB in the decline BP position.  At least, if you are doing unassisted flat BP's and get stuck, you can drop one side of the loaded bar to the floor, and roll the bar down to your waist/hip area and sit up and remove the bar.  However, with the decline BP you end up with the bar "stuck" across your throat!

These BB BP common sense "safety comments" apply only to the legions of weight-trainers who train ALONE in home gyms w/o a power rack.

I am citing you for multiple infractions.  See you in court, pal.

[RUDE BUOY]

I am citing you for multiple infractions.  See you in court, pal.

nice aviator meltdown that is tha shit!! "you will respect my authouritaaaaaaaa!!!!!!!"

[bmacsys]

Yep, and like an idiot, I was doing close grip bench and did it again (not as bad) on Saturday!

Flame on!

Close grip benches are a good way to fuck up your wrists.

[hipolito mejia]

Close grip benches are a good way to f**k up your wrists.

True, specially if u want to take b.b seriously for more than a decade.

[Wombat]

Close grip benches are a good way to f**k up your wrists.

well if that happens then your doing them too close...12 inches apart are as close as one should do with these...You shouldn't feel them on the wrist what so ever..

[Special Ed]

I think Kegel exercises are useless. I've been doing them for ten years, and I've never won Best Kegels in a contest.

Special "Your Eethra" Ed