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Why Bench?
- Thread starter homeslizzle1985
- Start date
Hmmm...that was a constructive post. Good word usage though. I know what works best for me may not work for others. I still do bench but I get the most from flyes.
Here's my chest workout; 6 sets of flat bench, 6 sets of incline barbell, 7 sets of incline dumbell, 9-10 sets of flyes at slightly higher reps with just enough rest to catch my breath and then 4-5 sets of flat dumbell bench with short rests. I sometimes do more sets but never less. I get incredibly pumped, my chest has really grown from this workout and I really feel it when I do flyes.
Good bye
see you in another two months.
Here's my chest workout; 6 sets of flat bench, 6 sets of incline barbell, 7 sets of incline dumbell, 9-10 sets of flyes at slightly higher reps with just enough rest to catch my breath and then 4-5 sets of flat dumbell bench with short rests. I sometimes do more sets but never less. I get incredibly pumped, my chest has really grown from this workout and I really feel it when I do flyes.
Good bye
see you in another two months.
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no one can judge somebody they have have never seen based on any exercise other than bench. this is because people spout insane numbers on squats because they dont do them correctly, and assume their deadlifts are similar, even though they have never done the first one. but everyone knows that a 200 bench is above average, 300 is damn good, and 400+ is beastly. and they know that lying about it wont work because the movement is simple: touch your chest and press back up. anyone who cheats on bench will get called out on it quickly. especially if they have 14 inch arms.
people cheat on squats and assume that you are not supposed to go past paralell because the idiot high school football coaches dont recommend it. no one sees their bird legs, so has no clue. everyone sees massive chests and arms. Also, noobs assume that since legs are stonger than arms, that they should be stronger on squats than on bench, but this just isn't true. to someone who has never touched a weight, yes, but someone who focus on bench will hands down be able to bench more than squat.
the bench press used to be(dont know anymore) recommended to baseball players to to increase bat power. and i personally know that an increase on 100 pounds of bench press can equate to about 30-40 foot longer home run for me. so bench has its purpose. squat and deadlift better for day-to-day strength hands down, but a strong upper body should in no way be a secondary goal. power athletes should strive for all around strength.
people cheat on squats and assume that you are not supposed to go past paralell because the idiot high school football coaches dont recommend it. no one sees their bird legs, so has no clue. everyone sees massive chests and arms. Also, noobs assume that since legs are stonger than arms, that they should be stronger on squats than on bench, but this just isn't true. to someone who has never touched a weight, yes, but someone who focus on bench will hands down be able to bench more than squat.
the bench press used to be(dont know anymore) recommended to baseball players to to increase bat power. and i personally know that an increase on 100 pounds of bench press can equate to about 30-40 foot longer home run for me. so bench has its purpose. squat and deadlift better for day-to-day strength hands down, but a strong upper body should in no way be a secondary goal. power athletes should strive for all around strength.
To me inclined bench press, or military presses are far more a realistic strength measure than the flat bench will ever be! The reason why is so popular is because is easier than doing full squats, deads and standing military presses! Whats more impressive big benching or lifting a car? Lifting a car takes balls and benching your way to it is not gonna do it, but squatting and deadlifting will! Wanna proof your strength anytime anywhere go for the big coumpounds like strongman moves. Bench as it's place as chest developper and everybody loves it, me included, but don't over rate it!
enigma4dub
Active member
bench press allows the most load of any press. load is king when it comes to growing. it is not a chest exercise it is an upper body press that involves lots of muscles in the upper body, including the lats. i cgbp once a week it is one of three presses i am currently training. the others being btn pp and incline press. the bench press tends to be over used, but has its place with the other presses as it allows the most load.
Declined press allows the most load doesn't it? Anyway you never heard someone complaining about having too much upper pecs... but having too much middle and lower pecs in relation to upper chest looks ridiculous on us, its like having boobs. Bench as it's place and works the lats indeed and as you say is way over used!
To develop the chest, the are two forms of exercises: presses and flys. That's it. Be it a bench press, dumbell presses, etc...it's pressing.
Only I have to agree with what enigma said: the bench press, by virtue tht it is aided sometimes to a large extent by your tris, shoulders, and power of your back and lags, you're going to lift a heavIER weight and for more reps, i.e. you will get a better pump and be able to achieve hypertrophy with heavier weights that the dumbell presses.
That is why the bench is the epitome of chest exercises.
Only I have to agree with what enigma said: the bench press, by virtue tht it is aided sometimes to a large extent by your tris, shoulders, and power of your back and lags, you're going to lift a heavIER weight and for more reps, i.e. you will get a better pump and be able to achieve hypertrophy with heavier weights that the dumbell presses.
That is why the bench is the epitome of chest exercises.
