Is the flat barbell bench effective.

[el cubano]

You have already received some really great advice, go with what works. Arnold once said that it doesn't matter what exercise that you do as long as you do ones that work for you. Now, since flat bench barbell is such a basic movement I wouldn't throw it out the door just yet. Use a spotter and go with heavy weights and low reps. If you still get nothing after a few weeks or so, check your diet and your routine. Check to see if you are getting enough carbs and protein and make sure you aren't overtraining.

 

[Jabs]

I was stuck at a certain weight for a long time then I upped my protein by an extra 30 grams/day and the following week cranked out a couple more reps. For me it always been the diet.

jabs

 

[Stillhere]

I think diet is important but try what works for YOUR body.
Maybe you might want to try some dips and wrapping around some weight (dumbell) on your ankles as you progress in strict movement and strengh.
From my personal experience I can tell you that flat bench presses do nothing for me. However, incline bench presses, hammer strengh incline presses, incline flies, and dips kick ass.

 

[kevin7]

EVERYONE is diff but I dont like. I go with

Hammer Strength Incline press at 5 sets 6-8
Incline Dumbbell Flyes at 5 sets 6-8
Flat Dumbbell Flyes at 5 sests of 6-8

Thats does the trick for me!

I don't like it either.. I don't care how you do barbell presses, you simply cannot get a better range of motion and stretch with a barbell than you can with dbells..

kevin7