Don't like Bench press

[H_T_]

Squatting and Deadlifting will put on far more mass than the BP. do inclines and avoid having pendulous breasts when you are an old man.

 

[tanka]

for a great compound exercise try weighted dips and utilise the top and bottom of the lift for maximum results.when i first started lifting this blew up my chest in double quick time far more than benching , predominately the lower pecs and triceps.adhere to good form in the bench at all times.the key is consistant work on the bench obtains the best results. i never miss a session and have benched just over 360 for a single lift. good luck.

 

[hangclean]

work your rear delts before you bench. No more shoulder pain.

 

[redguru]

I have the long arm, hate the flat bench problem as well. But if I concentrate on keeping my elbows in, and squeezing my shoulder blades, I feel less strain on my right shoulder which has always been my weak spot.

 

[Q54321]

agree that it is likely bad form causing the shoulder pain. The posts above offer good advice, try the hands a little wider than shoulder width, keep the the shoulder blades pinned to the bench, and tucked.

I used to bench a lot, but stopped some time back. I never bench anymore. I pretty much use dumbells for my pressing movements. If you have hit a plateu, it isn't so much the exercise as some of the other variables, freq, rep ranges, diet...

Vince Gironda hated the flat bench for the chest. he advocated the dip as a primary chest builder.

 

[musketeer]

Vince Gironda always picked the nastiest exercise for any bodypart, like front squats or preachers or whatever!

Remeber, Arnold also has very long arms!

 

[Q54321]

Vince Gironda always picked the nastiest exercise for any bodypart, like front squats or preachers or whatever!

Remeber, Arnold also has very long arms!

Your right, I did some searching on the web and his exercises are exacting, and his squat sounds bizzare. I wonder if anyone has tried his version of the squat?

I'm posting both the dip and the squat section for info. This info was found from Paul Becker's Vince Gironda's Secrets to Building the Perfect Physique, http://www.bodybuilding.com/fun/becker26.htm


Chest

Dips on a parallel bar that is 33" wide, if it is not you will not receive the intended benefit from this movement. Anything wider or narrower will not work the pecs as desired. The most important execution of the movement is in the elbows: They must be wide and straight out from the shoulders. The head has to be in a down position with the chin resting on the upper chest and the back should be rounded forward.

Cross your feet and make certain they are slightly in front of your face, not back. Dip down as far as possible and return as high as you can. Never change this position as it isolates the pectoral muscles and limits the involvement of the triceps. Performing the movement with the elbows in will emphasize more triceps than pecs.

Very few bodybuilders perform this movement as described. It is perhaps one of the best movements for building and shaping the pecs there is. But, it must be performed correctly in order to obtain the results it is capable of providing. Do not rush the movement, which seems to be a natural tendency. Take your time and get a full stretch at the bottom and contact the pecs forcefully at the top of the movement. Do not begin the movement with the triceps, concentrate on the pecs and allow them to begin the upward motion.

Thighs

Thigh squat. "But I thought Vince was opposed to squats?" He was, at least the way one would normally perform the movement. This is why so many people want to disregard some of what Vince said. They did not fully grasp what he was actually saying. Vince was talking about the back squat used by power lifters. He was right in his assessment concerning that type of squat. This one however, is different.

Start the movement as you would a front squat, with the bar high on the chest resting on the front of the delts. Place your heels about 12 inches wide and on a 2 x 4. From this position begin your descent but keep your hips forward and under your shoulders at all times. As you rise up, the hips move forward until they are well out in front of the body. In the top position your knees should remain bent and your hips out in front of your shoulders and your shoulders over your heels.

As with the barbell curl mentioned earlier, this movement requires a great amount of practice to perfect. It is extremely difficult to perform. Leave your ego at home when attempting this movement as the weight you use is not important.