I dont bench for my "chest" per se, but it sure gets a blasting. I bench high arch, to my belly. there was a good article out that stated that in actuality, with elbows flared to the side, the front delts take quite a beating, and the chest actually doesn't get as much as people think. with the elbows down closer to 45 deg. pec major is more active. I'll see if i can dig it up. also there is nothing saying that you can't do inclines for "complete development". I bench the same way for inclines, i take a medium grip, tuck my elbows and bring it all the way to my chest, pause and explode up. since switching from an elbows flared bench to this, I can actually bring it to my chest, which tells me how much stress i was putting on my front delts.
when I teach a bench press, I usually will have my clients bring it lower than most and I show them why. I have them flare their elbows, and usually they cant touch the bar, then i have them move it down about 3-4 inches to thier abdomen, and they can usually let go of the bar and pull their hands down about an inch or so. this is pretty compelling when I think about the stress they are putting on their front delts. it also tells me why people rub their shoulders after benching BB style, and complain of AC joint pain.
I benched wide for years, and always had some nagging shoulder stuff. about a year and a half ago, there was a huge thread on here about benching. I, being so smarty pants'ish, went head to head with PL'ers. I conceded to "giving it a try", to learn. I did it, and noticed that the people who bench big numbers for a living actually knew what they were talking about!!! hehehe. go figure. So, I've never looked back, moved the most weight I ever have and never rubbed the front of my shoulders either since!
just food for thought.
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