Benchpres. Lats v. Chest.

[Lumberg]

I bench maily to develop muscles but lately I have been on a kcik where I would like to increase my bench. I have been moving my hands in a little at a time and have gotten stronger which is good.

However I did an experiment where I did no other exercises to hit my chest and the next days my chest was sore after bench. So it is still the predominant muscle in my bench.

For you powerlifters on the lat side, what is sorest after benching? Your lats? Is your chest still sore?

Just wondering, and I am going to read all those articles now,

JC

 

[brianmincher]

I don't get sore in chest or lats or anywhere else for that matter.

B.

 

[Hannibal]

Hannibal, I know this was not a worthy debate, but I am 12 days out from a meet and I am a bit keyed up, so I thought What the Hell?

B.

"Speak not into the ears of a fool for he will despise the wisdom of your words."

Having said that...sometimes you just have to say what the hell...believe me there are lots of times that I want to...taking the "high road" can be boring.

KICK ASS in your meet...and PLEASE use your lats to set a new PR in the bench.

 

[brianmincher]

Thanks Hannibal,

I will be flexing those lats, popping the shirt and catching the bar for a lockout with my (Ren Hoek voice) "Huge triceps muscles".

I know he (Ren) says huge pectoral muscles, but what does a cartoon chihuahua know about bench pressing?

B.

 

[spatts]

FYI

 

[FitnessFrk]

you do not need strong lats to be an efficient bench presser. I am AS free and have been benching 500+ (now 565 raw) at 230 lbs or under. I can not do 5 pull-ups. Nor do I do bent over rows or any mass exercise for back except for dead lifts. I can pull a 750+ DL thanks to my big ass to get out of the hole. But my back is a weak spot on my physique size wise.

strong triceps and shoulders are WAY more important, along with having the right ratios of muscle fibers which is of course genetic.

 

[spatts]

Yes, triceps and shoulders are VERY important.

Keep in mind that your lats can be stronger in a certain plane than others. I can't do many wide grip pull-ups either, but my lats are quite strong. My bench lockout is 320 pounds...all lats. I primarily use tris, lats, and shoulders to bench, and my bench is hovering around 200 and growing. Hoping for 315 by December....also clean and raw.

 

[Vortexx]

i was always benching bb style and already had decent strong lats and triceps (delts are my weak link) but progress was reallly slow and it wasn"t until i got serious with barbell rows (i had build the lats with chins and pulldowns< but this is a different plane than benching) and incorporated close grip presses that i could take some steps forward .

Also it helped for me to throw out the more tiny movements like front raises , upright row and even dumbell press, in favour in doing more sets and getting better with millitary press and behind neck press.

So yes, I think the PL have some very valid points. Question remains, can you still build an impressive chest doing the benchpressing semi-PL styke (lower the bar to nipples but not to upper abs) ??? Is it the amount of reps that makes the difference, does the chest get enough tension this way? At least I reap the benefits from a bigger bench as I am able to use heavier dumbell presses as the second exercise which I know for sure does something for chest......

 

[b fold the truth]

I don't bench press alot anymore, or do any type of flat work...but I do ok with it. I think that a bodybuilder could easily modify the WSB routine to fit their needs...easily.

B True

 

[CytoMel]

i was always benching bb style and already had decent strong lats and triceps (delts are my weak link) but progress was reallly slow and it wasn"t until i got serious with barbell rows (i had build the lats with chins and pulldowns< but this is a different plane than benching) and incorporated close grip presses that i could take some steps forward .

Also it helped for me to throw out the more tiny movements like front raises , upright row and even dumbell press, in favour in doing more sets and getting better with millitary press and behind neck press.

So yes, I think the PL have some very valid points. Question remains, can you still build an impressive chest doing the benchpressing semi-PL styke (lower the bar to nipples but not to upper abs) ??? Is it the amount of reps that makes the difference, does the chest get enough tension this way? At least I reap the benefits from a bigger bench as I am able to use heavier dumbell presses as the second exercise which I know for sure does something for chest......

As your powerlifting bench press goes up, your chest will automaticly get bigger and bigger. Take a look at all the strong powerlifter benchers and they all have very large pecs and if you go to a powerlifting meet-you will see HUGE pecs and the powerlifters (me included) grow pecs fast as your bench goes up.

Any kind of bench press WILL work your pecs to some degree. Put one hand on your pec and simulate a bench press with the other hand and you will feel your pec contract every time no matter how low you bench. This explains why powerlifters have big pecs although they do no flyes and bench in a low plane.

I think pec size and shape is genetic to a large degree. My upper pecs seem to grow from PL benching,(hardly any incline presses) my best BP comp is 407 @
242 thus far but everyone has different kind of pecs and growth.

I dont agree with those who say there is almost no chest used in a PL bench because there will always be a small to moderate amount but yes the tri's, lats, delts come before pecs in importance but it sure is cool to have big pecs huh!!