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big benchpress equals up to a big chest, i dont care what anyone says.
flat bench DB Vs. flat bench
- Thread starter powerhouse972
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powerhouse972
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i remember hearing kevin levrone saying once that he never did decline because arnold never did them.
L.D. 50
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For me:
For falt bench: DB ALWAYS. DB is an open kinetic chain exercise. Bottom line is more stress is placed on the primary muscles (pecs) and other smaller muscles (delts, and smaller muscles of the rotator cuff) for stability. Barbell is a closed kinetic chain. Stabilizer muscles are used to a much smaller degree, and more of the stress from weight is placed on the joints (elboy, shoulder). Assuming you are not using too much weight, and proper form, DB is more effective and better for the joints.
As for Decline/Incline: Yes flat will hit both clavicular and sternal heads, but it does not FOCUS on the clavicular head, or lower fibers of the sternal head. The incline will isolate the clavicular head, and delcine will hit the lower, or distal fibers of the sternal head. (much the same way as dips). I would speculate that if Arnold was not doing declines, he was hitting the dips hard.
Just do all three, and get the most out of your chest workout.
For falt bench: DB ALWAYS. DB is an open kinetic chain exercise. Bottom line is more stress is placed on the primary muscles (pecs) and other smaller muscles (delts, and smaller muscles of the rotator cuff) for stability. Barbell is a closed kinetic chain. Stabilizer muscles are used to a much smaller degree, and more of the stress from weight is placed on the joints (elboy, shoulder). Assuming you are not using too much weight, and proper form, DB is more effective and better for the joints.
As for Decline/Incline: Yes flat will hit both clavicular and sternal heads, but it does not FOCUS on the clavicular head, or lower fibers of the sternal head. The incline will isolate the clavicular head, and delcine will hit the lower, or distal fibers of the sternal head. (much the same way as dips). I would speculate that if Arnold was not doing declines, he was hitting the dips hard.
Just do all three, and get the most out of your chest workout.
L
lartinos
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Noooooo, I'm talking chest isolation. It is in one of last years m and f mags.
geoffgarst
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Using DB, you get such a better squeeze.
I have been told by powerlifters that If you want a good bench press, you have to do the bench press. I would suggest doing heavy bench first and then db press after. I did this a few years ago when I was trying to gain strength more than anything and my bench and db presses went through the roof. Right now I am trying to gain solid, good looking muscle in my chest so I am doing incline db's and no bench press. Same for squats. BamBam
