Is the flat barbell bench effective.

[Counterstrike]

THE ONGOING DEBATE WITH ME AND MY PARTNERS ARE IS THE FLAT BENCH PRESS EFFECTIVE FOR BUILDING MASS AT HIGHER LEVELS OF DEVELOPEMENT. I KNOW RONNIE,KEVIN,AND MELVIN USE IT. BUT SHAWN USES THE FLAT BENCH FOR DROP SETS ONLY AND DENNIS JAMES DOE'S NOT USE THEM AT ALL. THANKS A LOT.
ALSO BEEN TOLD TO DO INCLINE AND DECLINE WORKS YOUR CHEST BETTER.

 

[Benzi]

ummm.. yea, it's very important in building an full pec
my sample chest routine:
3 sets incline barbell 4-6 reps
2 sets flat barbell 4-6 reps
2 sets dec;line dumbell 4-6 reps
2 sets incline flys (w orw/o cables) 4-6 reps

 

[muscleup]

I personally feel it's the MASS builder, it has gotten a bad rep from some people but it works for me.

 

[decem]

yes.. the flat bench is good.. but so is any other exercise that adducts the humerus in the horizontal plane.. so in essence, it's all what works for the individual..

oh yeah.. and the one thing that is somewhat bad about the bb press if you don't account for it.. is that the ant. delt is incorporated to a great extent once the humerus goes below a 90 degree angle (parallel to the floor).. which all of us do or we make fun of the people that go only half way down..

so remember that flyes, presses, etc are all the same.. as they all adduct the humerus in the horizontal plane.. the only difference is the amount of weight used to be effective as the length of the lever changes.. and if you're doing flat bb press and going all the way down.. keep in mind that you will be weaker.. but it's not your chest that's weaker.. it's your ant. delt.. and that you already worked your ant. delt that weak and be sure not to overtrain it..

 

[SynergyJim]

EVERYONE is diff but I dont like. I go with

Hammer Strength Incline press at 5 sets 6-8
Incline Dumbbell Flyes at 5 sets 6-8
Flat Dumbbell Flyes at 5 sests of 6-8

Thats does the trick for me!

 

[FOZY]

Rips my shoulder up..YES i work my rotaters every week have for years......

I am debating just cutting it out at the momet LOVE flat DB press can feel it much more

I think bench is overated it all comes down to the uneductated joe. If i had a dime for every time I heard " How much do you bench" I would be a pretty happy guy. It seams once you mention working out to the average gym goer the thats the first question out of there mouth.

I ask how much do you deadlift and they look at me like I have nine heads.............

Sorry just rambling

 

[needleboy]

Fozy,

Read Decem's response again, he is correct. Once you pass the 90 degree point, the shoulders are stressed. The delts and rotator cuff are put into a vulnerable position, and injury is likely. If you limit the movement to 90 degrees, your shoulders will thank you, and you will work the pecs more effectively. Try using a 4/4 count- that should work the muscle extremely well!!

 

[Zyglamail]

I think exercise selection is very personal and we all vary slightly in our bodies proportions, muscle insertion points, old injuries etc. If it works for you, stick with it.

 

[magsman]

your question.....Is flat barbell press effective? Sounds almost like an answer also. If you are asking then it must not be working well for you. I would say to experiment with different excercises to see what works best for you. I personally like incline barbell, flat DB press, incline hammer strength, and cable cross overs... This has worked well for me so far. I can't flat bench due to an old shoulder injury that is aggravated when I go below 90 degrees as is mentions above.

 

[HappyScrappy]

go with what works - everyone is different, and even if it works for some time, it will slow at some point, then switch it up to something else.

 

[el cubano]

You have already received some really great advice, go with what works. Arnold once said that it doesn't matter what exercise that you do as long as you do ones that work for you. Now, since flat bench barbell is such a basic movement I wouldn't throw it out the door just yet. Use a spotter and go with heavy weights and low reps. If you still get nothing after a few weeks or so, check your diet and your routine. Check to see if you are getting enough carbs and protein and make sure you aren't overtraining.

 

[Jabs]

I was stuck at a certain weight for a long time then I upped my protein by an extra 30 grams/day and the following week cranked out a couple more reps. For me it always been the diet.

jabs

 

[Stillhere]

I think diet is important but try what works for YOUR body.
Maybe you might want to try some dips and wrapping around some weight (dumbell) on your ankles as you progress in strict movement and strengh.
From my personal experience I can tell you that flat bench presses do nothing for me. However, incline bench presses, hammer strengh incline presses, incline flies, and dips kick ass.

 

[kevin7]

EVERYONE is diff but I dont like. I go with

Hammer Strength Incline press at 5 sets 6-8
Incline Dumbbell Flyes at 5 sets 6-8
Flat Dumbbell Flyes at 5 sests of 6-8

Thats does the trick for me!

I don't like it either.. I don't care how you do barbell presses, you simply cannot get a better range of motion and stretch with a barbell than you can with dbells..

kevin7