Author Topic: Flat Benching ?  (Read 3807 times)

Shinobi

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Flat Benching ?
« on: May 18, 2006, 04:21:03 AM »
Fellow iron brothers,

Been reading quite few posts about how "bad" flat bench presses are ? why ? I do them once a week. My current bench program looks like this:

1x 14reps-30kgs
1x 12 reps-60 kgs
1x 8reps-105kgs
1x 7reps- 120kgs
1x6reps-120kgs



davie

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Re: Flat Benching ?
« Reply #1 on: May 18, 2006, 07:10:43 AM »
Iv heard that too. I stopped doing flat BB bench as it was uncomftorble on shoulders. I have been doing flat DB press and prefer that. Also do pullover press and incline DB.

I wandered if u had to pik one chest pressing movement, what would it be?! My incline becnh at gym i set at about 35 degrees (thats the 2nd setting up from being a flat bench). So if u had to pick one rpessing movement for building complete chest would u pik flat DB bench,incline DB or set bench to level in between flat and incline (i.e. slight incline bench)????

davie


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an123

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Re: Flat Benching ?
« Reply #2 on: May 18, 2006, 07:40:34 AM »
I've been doing some work with the mini-bands on flat bench.  Great exercise for your chest/triceps and I don't find much front delt recruitment.

For the longest time I was told that benching was useless, use dumbells and dips etc... So I did, and my chest didn't improve (genetic weakpoint).  Went back to the bench and it started growing again.

The Luke

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Re: Flat Benching ?
« Reply #3 on: May 18, 2006, 09:34:52 AM »
Shinobi,

Have you considered swapping the flat bench (30 degree incline is better by the way) with the flat dumbbell flye?

Flyes done in a hugging style are far superior to any pressing movement*

*The conditions being that you have a realtively deep (and expandable)ribcage and good to superior shoulder flexibility.

Now, having recommended flyes over basic barbell presses I'm beginning to think I might just have to videotape and post one of my workouts from beginning to end in order to explain some of my weird and wonderful training techniques:
-one full body workout per week
-ten (maybe twelve) exercises per workout
-25 to 35 minutes per workout (per week)
-one set per exercise
-ten (maybe twelve) sets per workout
...also...
-I only use 20 lbs dumbbells on flyes (I can bench 225 lb for 15)
-I squat and deadlift back to back in the same workout (with Hack-squats!)
-I row bent over at 90 degrees, actually parallel to the floor
-I deadlift with an arched back, not rounded... not flat... but arched
-I don't train calves
-I don't train hamstrings
-I don't do any shoulder presses or front delt work

...maybe you guys shouldn't be taking my advice.

Go back to the flat barbell bench.

The Luke

davie

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Re: Flat Benching ?
« Reply #4 on: May 18, 2006, 12:51:09 PM »
LUKE...are u serious??
One workout a week?

im not putting a downer on anythign u say (everyones different) but i couldnt train like that.

SHINOBI i do incline presses as my chest pressing movement,though sumtimes do flat DB, and imconsidering a comprimise and doing slight incline presses (bench set inbetween setting for inclin and setting for flat).

Also i do pullover press.i like un alot!!

davie
It isn't the mountains ah

FatGuy

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Re: Flat Benching ?
« Reply #5 on: May 18, 2006, 12:56:56 PM »
Benching is my weakest exercise.  I started doing the dumbbell press until I broke my hand, I Saudi now it hurts to hold the dumbbells in my right hand...so, it’s back to the barbell

Tier

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Re: Flat Benching ?
« Reply #6 on: May 18, 2006, 02:01:34 PM »
i have a problem bringing up the chest too....db bench and the bench press machine seem to be working , its simple if your lifting heavier and heavier then your muscles are only going to get bigger. Don't be afraid to drop the weight to see if maybe having your arms wider on the bar for brench press is mor effective and then try progressing that way.

as far as incline goes ive been taught its a waste of time and the more incline the more shoulder is used...its impossible to isolate the pec minor , its just getting a bigger stretch and people get a mental attachment that its 'isolating' it......if your flat bench pressing heavy then the pec major and pec minor have no choice but to be stressed no matter what

*shrug*  ;D

buffbong

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Re: Flat Benching ?
« Reply #7 on: May 18, 2006, 02:33:59 PM »
they are all good if i had to pick one it would be flat bench heres the best routines that have worked for me to bring up chest
flat or incline barbell 15-12 3x10
incline or flat barbell  3x10
dumbell or e-z bar pull overs 3x12
incline or flat flyes 3x12
 i would do the same set up with dumbells


philnq8

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Re: Flat Benching ?
« Reply #8 on: May 18, 2006, 02:36:13 PM »
I haven't performed a regular flat barbell bench for a workout in 15 yrs. My primary chest movement is Incline DB Press.

Typical chest wkout for me:
Dips-Chest forward chin on chest
Incline DB Press
Incline DB Fly
Flat Bench DB Fly
Choice of Hammer Strength Chest machine

Phil



davie

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Re: Flat Benching ?
« Reply #9 on: May 19, 2006, 02:44:11 AM »
But if u had to pik one pressing movement????

Like i said im thinking of comprimising and doing slight incline?!

davie
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Ursus

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Re: Flat Benching ?
« Reply #10 on: May 19, 2006, 03:02:34 AM »
a lot of flat benching can damage rotator cuff. i gonna start doin overhead pressing too. years ago lots of ppl done that v heavy and no rotator cuff problems strengthens them.

like a spa i did upright rows v light but hurt sghoulder, never again. takin 5 days off then gonna get up to 16.5 stone over summer and 182 arms coild flexed.

bench is brilliant. fun exercise too.

Swedish Viking

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Re: Flat Benching ?
« Reply #11 on: May 19, 2006, 06:34:34 AM »
Shinobi,

Have you considered swapping the flat bench (30 degree incline is better by the way) with the flat dumbbell flye?

Flyes done in a hugging style are far superior to any pressing movement*

*The conditions being that you have a realtively deep (and expandable)ribcage and good to superior shoulder flexibility.

Now, having recommended flyes over basic barbell presses I'm beginning to think I might just have to videotape and post one of my workouts from beginning to end in order to explain some of my weird and wonderful training techniques:
-one full body workout per week
-ten (maybe twelve) exercises per workout
-25 to 35 minutes per workout (per week)
-one set per exercise
-ten (maybe twelve) sets per workout
...also...
-I only use 20 lbs dumbbells on flyes (I can bench 225 lb for 15)
-I squat and deadlift back to back in the same workout (with Hack-squats!)
-I row bent over at 90 degrees, actually parallel to the floor
-I deadlift with an arched back, not rounded... not flat... but arched
-I don't train calves
-I don't train hamstrings
-I don't do any shoulder presses or front delt work

...maybe you guys shouldn't be taking my advice.

Go back to the flat barbell bench.

The Luke

well well well, it seems The Luke and I are rather similar.  All averaged out, I usually end up doing about 2-2.5 workouts weekly, but they are always, as you said full body and low volume.  Tell me when you start eating raw meat and we'll talk.

The Luke

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Re: Flat Benching ?
« Reply #12 on: May 19, 2006, 06:47:52 AM »
Swedish Viking,

I'm heading to the States at the end of the month to go on a Bigfoot/Sasquatch expedition... so I may end up GETTING eaten raw. Does that count?


The Luke

Swedish Viking

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Re: Flat Benching ?
« Reply #13 on: May 19, 2006, 06:50:30 AM »
What's the bigfoot expedition?  No, that doesn't count, but it is cool.

BallzDeep69

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Re: Flat Benching ?
« Reply #14 on: May 21, 2006, 01:57:34 AM »
Damn you guys make me feel alot better about lifting twice every 6 or 7 days.