Neglecting flat bench?

[blaster220]

After reading the stats post by sk*, I noticed that many guys, mostly taller, don't do flat bench. Being 6'4, this concerns me as well as I seem to have a nagging AC joint problem ONLY on flat bench. I have no problem on even the slightest incline, but it's just something about the shoulder position on a perfectly flat bench that aggrivates the hell out of that AC joint.

Who agrees that one can build a strong, well proportioned chest minus the flat bench?

 

[gimp]

I don't think you need flat bench to build a good chest. I only do it once/ month and my chest is one of my better body parts. I do incline and decline first and then isolation movements. Most guys I know who compete think flat bench is over-rated, sure it builds power and strength, but, it's the not the only way to build a big chest.

 

[_Yossarian_]

Im tall as well, 6'6" and was having the same problemsI quit doing flat altogether and replaced it with a 10 degree partial decline press. I feel it takes alot of strain off my shoulders and works a greater overall area of my chest.

I take the decline situp bench and put one end up on a step we have in our gym to decrease the angle of declination. Works great.I doubt Ill ever do flat again, except maybe as a strength assessment....try the partial decline, its pure gold

 

[alien amp pharm]

Not being cocky, but my chest is my best body part naturally. I was born with it and have no problem building it up, so I don't do flat bench anymore. Instead I do safer lifts.
I like to do a combination of flies and presses together, either with dumbells or cables. The other "safe" exercise I enjoy is incline presses. There are others but those two are my favorites.

 

[nuh_mizer]

I'm 6-4 and my shoulder bothers me doing flat bench. To do it properly means lowering the bar all the way to the chest. That means us guys with long arms (forearms specifically) have to go way beyond parallel with the floor (upper arm) to touch the chest and I noticed that involves my shoulders alot more. I just do it with dumbells now. I think it's a better pump anyway. But to answer your question, I don't think you need to do flat bench to achieve your goals. There are plenty of other chest exercises.

 

[Zoomster]

You don't need it. Many lifters have the AC joint problem that you described. A lot of people that I know like the Hammer seated bench, it seems there is no pain and they can still move a lot of weight.

 

[Gretak9]

I'm 6'5" and the only thing that you need flat bench for is ego. That being said, flat bench is still the first of only 3 exercises I do for chest along w/ incline dumbells and dips (peck deck maybe once a month also.). It all depends on you goals.

 

[doublebicep]

My right shoulder is in bad shape. I have not yet been to get it diagnosed but it hurts in the front delt. I have not been able to bench for serveral weeks. I have been doing light pec-decs and cable work for chest. I am certain it was benching that hurt my shoulder.

 

[doubles1]

im 6"4 and i do flat bench and its one of my best lifts...maybe due to the fact im young but dont have any problems in my shoulder area just a little left elbow tendonitis which hurts on chest and tri days usually.,...


danks

 

[Lift Chief]

Decline bench is easier on the joints and hits the chest better than flat!

 

[doublebicep]

Hey Lift Chief...

Decline bench is easier on the joints and hits the chest better than flat!

Don't decline tend to hit the lower chest more then the upper chest?

The reason I am asking is because I have a shoulder problem and my upper chest needs work. Flat and incline bench pressing is out for me right now.

Is there a specific form I should use to hit upper chest while doing declines?

(Sorry if I got off topic here...)

 

[Lift Chief]

Re: Hey Lift Chief...

Don't decline tend to hit the lower chest more then the upper chest?

The reason I am asking is because I have a shoulder problem and my upper chest needs work. Flat and incline bench pressing is out for me right now.

Is there a specific form I should use to hit upper chest while doing declines?

(Sorry if I got off topic here...)

I saw this study where they compared muscle stimulation in the pecs with decline compared to flat bench and there was more in decline... that's also why you can do more weight on decline because it takes your shoulders and tris out of it more than on flat. It does focus on your lower but it hits your whole chest well.

 

[lonewulf]

Ive been doing flat barbell for about a year straight. I desperately need a change, think i will go with incline, decline, and some flyes today.-WULF

 

[DeepZenPill]

I've always had problems with my right shoulder doing flat bench so in september I swore it off. I had been doing incline and decline DB presses ever since and felt my chest being used much more. Last week I decided to give flat bench another try and fucked my shoulder up all to hell. Now I'm out of commission for quite some time; even just typing hurts it. I'm not even a tall guy, I'm 5'7" and it's just not worth the shoulder stress. Never again.

 

[blaster220]

My injury seems to be of an atraumatic origin. There was never a definite injury, but more of a gradual increase of discomfort, then slight pain in the acromioclavicular region.

I'll be giving declines a try beginning next week.

Anyone else?

 

[Lift Chief]

My injury seems to be of an atraumatic origin. There was never a definite injury, but more of a gradual increase of discomfort, then slight pain in the acromioclavicular region.

I'll be giving declines a try beginning next week.

Anyone else?

Personally, declines feel much less stressful and more natural on my joints, especially my shoulders.

 

[thate]

Personally, declines feel much less stressful and more natural on my joints, especially my shoulders.

Decline kills my shoulders, especially racking the weight. I will stick with flat and incline.

 

[bluflame]

If I were into bodybuilding soley, I would not flat bench. I tore a rotator cuff and had surgery to repair and the recovery takes forever. Once I started lifting again I used a narrower grip and this helps immensely. I am into powerlifting, so it really is not an option to not flat bench.

 

[Ziggajay]

I'm 6'3 and have no problems with the flat bench but I do power sets on the flat bench and mass sets on incline and decline.

If your shoulders hurt, use a narrower grip. Bring your hands inside the hash marks.

The flat bench is indispensable if you are a true strength athlete, of any kind. It builds strength for the rest of the chest exercises. But I guess if your goal is solely to look pretty you can go ahead and do your incline nonsense.

 

[SouthernLord]

All of my flat presses are done with a shoulder width grip. I consider them CGPB's actually. Wide grip bench wrecks my shoulders and bicep tendons. Even with the PLer set up. It's just not for me.

 

[the.gladiator1987]

Damn I love bench. Depends on your goals imo but weighted dips are also a great lift for chest.

Seems like one of those things where as long as you are hitting your chest heavy and hard, it will grow. Genetics have a lot to do with it. But not being able to flat bench wouldnt be the end of the world. You have incline bb, incline db, dips, flyes, and pushups. That is more than plenty