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Flat Bench Press!

T

THE BOUNCER

New member
I see alot of guys doing nothing but flat bench press. These are the same guys that have that hunched, droopy look to them. What are some of your oppinions on this? I personally prefer incline presses alot more.
 
i think the best thing to do is to mix... i do them both and i think inclines are great....

I always get a better "feeling" in my pecs after incline presses dont know why
 
I do too......

Whether it's incline or decline, i think anything is better than flat because if you think about it.....when doing those 2 exercises you will hit the middle of your chest regardless. Why just work the middle when your can be working the middlechest/upperchest or the middlechest/lower chest right??
 
I believe inclines are superior. Flat bench bothers my shoulders. I will do them last in my chest workout with a higher rep count.
 
Incline all the way

I stopped doing flat and have been sticking to Incline decline and cable crossovers etc...

My chest has developed so much more since I took the flat bench out of the mix. I love dumbells too, they hit the chest better than barbell..
 
Most poople like flat bench because its an ego thing. As far as development is concerned I like inclines. I still do flat for mass and strength. Incline flies are the shit too.:supercool
 
Flat d-bell presses seem to be the hot ticket for my chest. Unfortunately my gym only has up to the 125lb d-bells...and they're getting way too light for me.
 
dumbells

i love all 3 of them. but if i had a favorite i would pick incline with dumbells:D GOT TO LOVE THEM!!
 
I'm always getting complimented on my chest development. I do believe that it is the body part that mostly sticks out on me. I prefer to do incline and decline for every chest w/o and flat bench once a month. It's worked for me. My .02
 
my heavy focus is decline barbell, but i also do incline and flat db's (flat bb kills my shoulders!).

what i've noticed with the "droopy" guys that you mention is that i never see them really work their backs.

i think you need the muscles that are developed doing things like rows and chins to keep your shoulders pulled back.
 
Well, if the goal is bodybuilding, then the muscle should be worked hard from various angles to ensure that all parts of it is worked and developed to the fullest.

Just not all in the same workout, though.
 
I think flats are good for size, but they are also the most notorious for pec tears. Since mine, I have used nothing but inclines and dips and have had the same good results without flats.
 
the hunched droopy ape posture look comes from overtraining pressing movements and not training the rhomboids and rear delts. At my gym we call this "frat boy" syndrome.
 
Yeah, I tore my pec doing heavy decline. How's your pec now Jersey Boy?
I think Flat is good for thickness but prefer to stick with incline.
 
flat bench is a good overall mass builder but what the problem is these guys dont alternate enough between dumbells & barbells the whole idea of growth is stimulation.
 
THE BOUNCER said:
I see alot of guys doing nothing but flat bench press. These are the same guys that have that hunched, droopy look to them. What are some of your oppinions on this? I personally prefer incline presses alot more.
Click to expand...

Bench works well for me... Of course I understand where you are coming from on the hunch back thing. If you are benching 315 pounds for 5-10, you should be able to do 5-10 reps with 315 on bent over rows. I think the over emphasis on bench and the lack of row back work creates the Quasimodo physique.
 
FlexB,
I tore it a little over a year now. I have relatively no fibers when simulating a flat bench posture. Upper and lower are just fine. I have been doing both to compensate for the lack of the middle. In some cases you can tell, in others it is hard to see.
 
JerseyBoy..
Was it a major tear(complete rupture of the pec tendon from the insertion point into the shoulder) or just a minor tear? I had to get surgery on mine as it was a major tear. I live in Canada so the cost of the surgery was covered by healthcare but I had to wait 1.5 years until I got it which is moronic. A year later it still bothers me and I don't do more than 225 on bench for 10-12 reps where as I used to do 315 on bench for that. It's still healing but it's SLOW. And my other pec is noticably larger..or atleast to me it is
 
All three are fine however you must switch it up. No one style will work over long periods of time. We all now variety = growth

Now as far as which one works best, I got this information from my man Charles Poliquin

EXERCISE CHEST MUSCLE RECRUITED

Decline Dumbbell Press 95% Recruitment
Decline Barbbell Press 90% Rercruitment
Flat Dumbbell Press 85% Recruitment
Flat Barbbell Press 80% Recruitment
Incline Dumbbell Press 80% Recruitment
Incline Barbbell Press 75% Recruitment

This is regarding total chest muscle fibers recruited during each of these exercies.

See ya and happy chest blasting !!!
MJay95
 
I think it also has a lot to do with individual anatomy.

I'd been having a lot of shoulder pain and always did flat BP as my first chest ex. I've now switched to inclines & dumbbell inclines plus some light flats. Shoulders are feeling MUCH better.

ebear
 
damn, there sure is alot of people who prefer incline. it doesn't seem like that in the gym though, were you see all these kids that look like shit doing nothing but flat bench. i guess people have to learn the hard way.
 
Flex B, 50% tendon rupture, with a shit load of muscle fiber tearing. I was told by two Ortho's the day it happened that I had to live with it. I said b.s., and insisted on getting someone to do it. The next day it was done by an independent Ortho.
Unfortunately, I was unable to fit into the MRI so he could not tell exactly what I had done. I think if he was better able to visualize the tear then he could've repaired both the tendon and the muscle belly. As it were only the tendon was repaired. I have a nice 8 inch scar on my front delt to show for his handy work as well.
Better luck next time I guess.
 
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