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RESEARCHSARMSUGFREAKeudomestic
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I hate flat barbell benching!

I quit flat barbell benching 5 years ago, when I discovered that the incline barbell press is a superior movement for the chest. As a result, my chest has thickened up over the years. Personally, I think flat barbell bench pressing is over-rated.
 
if a person is training purely for mass, yes. i liked flat dumbbell presses for chest mass. but if a person is strength-training, bench is neccessary.
 
BigRedCat said:
I seem to be the only man on the planet that dislikes this exercise. I have been doing flat or incline DB presses on the 5x5 program but I figure there really is no way around the barbell bench. I cannot do as much weight with the DB so I guess I have to break down and just do them. I have been using 70 or 80 pd DB and they are a bitch to get into place to bench them anyway but that has been helping my strength. I need motivation to do barbell benching!. That is all I see the guys in my gym ever doing- that and pulley crossovers.

you don't really need to do barbell flat bench if you dislike it so much, dumbells are fine to use as long as you have a good spotter, he only reason I prefer flat bench barbell to dumbells is because I feel it strengthens my shoulders and whole upper body and is easier for someone to spot you, hence proviiding more safety for myself...
 
if you do the dumbells, you probably better go for 12-8 reps than 5 * 5 sets which are perfect for big raw overall barbell exercises like deads, flat benches etc...

Here is a nice giant set routine, without the flat bench and doing the incline dumbell presses BEFORE the incline benchpress:

We use a rest-pause technique to allow a set of 8 hard reps to extend to 12 reps for each exercise. This is less hassle than drop sets using different weights.

Basically use a weight that allows 8 reps, drop or rack the weight, wait 15 seconds, crank out as much reps as possible (ussually 4-6 reps can be done)

Don't run like a madman between exercises doing giant sets, just get your next exercise going within 30-40 seconds...

Ok, here goes:

SESSION 1:

giant set 1:

- low incline (20-30 degrees) dumbell press 8(12) reps
- cable cross 8(12)
- low incine flyes 8(12)
- wide dips with bodyweight
- incline benchpress 8(12)

giant set 2:

- low incine flyes 8(12)
- cable cross 8(12)
- low incline (20-30 degrees) dumbell press 8(12) reps
- wide dips with bodyweight
- incline benchpress 8(12)

giant set 3:

- low incine flyes 8(12)
- cable cross 8(12)
- low incline (20-30 degrees) dumbell press 8(12) reps
- wide dips with bodyweight
- incline benchpress 8(12)

Done !
----------------------------------------------------------------------------------

SESSION 2:


giant set 1:

- low incine flyes 8(12)
- cable cross 8(12)
- low incline (20-30 degrees) dumbell press 8(12) reps
- wide dips with bodyweight
- incline benchpress 8(12)

giant set 2:

- low incline (20-30 degrees) dumbell press 8(12) reps
- cable cross 8(12)
- low incine flyes 8(12)
- wide dips with bodyweight
- incline benchpress 8(12)

giant set 3:

- low incline (20-30 degrees) dumbell press 8(12) reps
- cable cross 8(12)
- low incine flyes 8(12)
- wide dips with bodyweight
- incline benchpress 8(12)

DONE !
 
shit. thats ALOT of volume. does that really work for you?

ive been making progress doing like 4 sets a week or so for chest
 
If you don't want to bench press anymore you can replace it with dips I've seen better results with dipping.
 
Boss101 said:
If you don't want to bench press anymore you can replace it with dips I've seen better results with dipping.

I can certainly agree with this! Parallel dips are excellent for packing mass onto the chest.
 
I thinking of subbing incline dbell presses for dips, but man, they're so good for me... and i'm progressing well enough with bbell benching that i don't want to stop yet
 
I can't do barbell bench any more because it makes my shoulder ACHE...
I only do dumbell presses and my chest has been growing great recently!
I started using the 100's the other day... I get a way better chest pump with dumbells than with the barbell.
My 2 pennies
Ryan
 
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