Why Bench?

[TheOak84]

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.

this is all true, no argument here, but...

The muscle fibers of the chest run horizontal, the same motion as the fly. even though the weight is much less with the fly, its still SUPER effective because mostly the pec muscle is moving the weight. Mentzer would agree, haha. One of the reasons we all love benchpress, is because of Arnold, and all the BBers who religiously use it. Its drilled in our heads that the bench press is the best and only the best.. Thats so pigheaded to believe. I personally think flys, done the right way (HIT) will make your chest grow just as much as the benchpress.

 

[the_alcatraz]

this is all true, no argument here, but...

The muscle fibers of the chest run horizontal, the same motion as the fly. even though the weight is much less with the fly, its still SUPER effective because mostly the pec muscle is moving the weight. Mentzer would agree, haha. One of the reasons we all love benchpress, is because of Arnold, and all the BBers who religiously use it. Its drilled in our heads that the bench press is the best and only the best.. Thats so pigheaded to believe. I personally think flys, done the right way (HIT) will make your chest grow just as much as the benchpress.

flys are important no doubt, and i incorporate them in every training, BUT...

don't you feel that with the flys you also involve your shoulders, arch your back and involve your biceps as well.....

are you really using proper from with the flys, because people tend to cheat without knowing it?

how much weight can you really lift with the fly? NO WHERE NEAR HOW MUCH WEIGHT YOU CAN LIFT ON THE BENCH and I'm not talking about power lifting i'm talking about full sets to achieve hypertrophy

 

[TheOak84]

flys are important no doubt, and i incorporate them in every training, BUT...

don't you feel that with the flys you also involve your shoulders, arch your back and involve your biceps as well.....

are you really using proper from with the flys, because people tend to cheat without knowing it?

how much weight can you really lift with the fly? NO WHERE NEAR HOW MUCH WEIGHT YOU CAN LIFT ON THE BENCH and I'm not talking about power lifting i'm talking about full sets to achieve hypertrophy

Yes the arms stabalize, but not as much as the benchpress, i mean 500 pounds, or 50? haha

When i do flys, currently, i do incline DB, 45's for 12, then 25's for 10-12. 3 seconds down, 2 up. i just started them about 3 weeks ago, coming from heavy dips. I first start with incline DB press, then move to flys, and thats it. 5x5 press, 1 drop set with flys, every 48 hours, and im growing like a weed my friend.

 

[the_alcatraz]

Try this routine:

Bench Press: 25, 15, 12, 10, 8, 6

Incline dumbell Press: 12, 10, 8, 8

superset: Weighted dips 12, 12, 12
cable crossovers 8, 8, 8

Flys 12, 12, 12

Seems like a lot of reps, but it's how I like to hit it.

I also rest 30-45 secs between sets.

I grow like FIRE

 

[TheOak84]

Try this routine:

Bench Press: 25, 15, 12, 10, 8, 6

Incline dumbell Press: 12, 10, 8, 8

superset: Weighted dips 12, 12, 12
cable crossovers 8, 8, 8

Flys 12, 12, 12

Seems like a lot of reps, but it's how I like to hit it.

I also rest 30-45 secs between sets.

I grow like FIRE

Honesty, thats too much volume. I work out every 48 hours, with an occasional 72 hr break. I wont be able to progress with that much volume. Thats great for some endurance training, but i dont need that much to stimulate the muscle for it to grow. This is my routine:

All my reps are in the range of 1-5 sets, 3-8 reps. (generally)

Squats 3x8 - 285 30 sec rest
incline DB - 3x8 - 100 min rest
incline fly - 2x12 - 45, 35 - no rest
seated row ss face pulls - 3x12 - 140/50 min rest
shrugs - 5x5 - 365 - 45 sec rest
db etx - 5x5 - 120 - min rest
pressdown - 50 - 2x12 - 30 sec
bb curl - 5x5 - 95 - min
incline curl - 25 2x15 - 30 sec
calf raise - 3x20 - 30 sec

next workout, ill do deads, military, chins, dips, reverse curl, shrugs skulls, hammer curls.

basically total body. I started with a true HIT workout style, then it morphed into this. I tend to do that with 5x5 as well

 

[the_alcatraz]

I have tried low volume training and my body doesnt grow very well on low volume training. I get strong as a bull, but I don't grow. I eat very well, so I can train like this everyday. This is not endurance training bro. I'll forward your my routine for "endurane training" you'll fall off your chair lol

 

[artificialaspirations]

bench is fun

 

[the_alcatraz]

bench is fun

you put a lot of work into that response bro

 

[TheOak84]

you put a lot of work into that response bro

laffo

 

[[CinnamonBuns]]

Me

...yeah I know, bad pic and I know how to use lighting..beat you to the punch. I think my chest looks great, that's all that matters

hire a taller photographer