Nelson is correct, BB bench is pointless and outdated.

[TxRugby_8]

So you're saying that someone new to bodybuilding or just a healthy life style shouldn't bench press? What about building a sound foundation of strength first? Bench press is great for newbies cuz it's a compound exercise and involves so many muscles. that way they're strengthing more muscles with one lift and improving functional strength.

 

[Machiavellian Muscle]

Hit chest once a week hard and heavy.

Incline Dumbell (Always first)
100 x 15, 110 x 15, 12 x 15, 120 x 12

Flat Hammer
4 Plates x 14, 6 plates x 10, 8 plates x 6, 4 plates to exhaust

Flat flies
60 x 10, 70 x10, 80x 8

4 sets dips

 

[ALL41]

bench press (BB or DB) to chest is like curling is 2 arms, like the squat is 2 legs, like some form of a sit up is 2 abs, plus it's a great test of strength... yea the question everyone asks me when the talk about lifting comes up "hey what's your dip like" ha ha NO it's "what's your BENCH" and if your not doing it than I would assume A. possible shoulder injury, or is the real reason
B. that you cant throw 2 much on... and remember this the BP has been around 4 ever, and not everyone has been walking around with their head up their ass so you cant say it's a waste of time..

 

[Stillgoing]

The bench press has its place. I haven't flat barbell benched in probably 8yrs or so. Seems many start with it, build a foundation, and then "move on".....I like inclines now.....

 

[Big Anaconda]

I attribute much of my chest mass and strenght to benching.
My chest work out consists of

Flat Bench 6 sets
Incline bench 4 sets
Flys 4 sets
Pec Dec 3 sets

This routine has served me well so far so i dont see a reason to change it.

 

[JP@Ironology]

IMO Flat Free-Weight Barbell Bench Good. Many stabilizer muscles used in addition to chest muscles.

IMO Isolation chest excercises should be done after Incline Barbell/Incline Dumbbell Bench and after Flat Barbell/Dumbbell Bench.

 

[juiceismyantidrug]

It's about form.

So true....that is what separates you from the other guy benching the same weight. He is sporatic, with bad form, and all over the place and you are calmly, controlling the weight up with good form. Personally I love the BB Flat Bench Press...and the Incline Bench for that matter...lol. Just my .02

 

[HighIntensity]

if in the year 2003 I need to explain the theory behind more then 52 growth periods a year for your chest then were all in trouble.

 

[Nelson Montana]

No one ever said benching wouldn't work. It just doesn't work as well or as safely as other movements.

As far as benching being good for the stabilizers, that's nonsense. Stabilizers come into play when the body needs to be STABILIZED. That means the body must either be moving through space (i.e. Dips) or attempting to balance itself. (i.e. Incline DB presses). When your back is braced on a flat bench, there's virtually no stabilizer action. That's why benching blows out so many shoulders. You're forced into one position and the shoulders take the brunt of stress and eventual damage. Soner or later, it'll get you.

 

[Him1]

All41 posted: or B. that you cant throw 2 much on...

Thats the kind of mentality that gives bench press a bad name. I've seen guys that walk into the gym, take off their jacket, load the plates on the bench, proceed to do 6-7 sets w/ no warmups or stretches, and then leave. Give me a break. I think bench presses can be a very crucial part(part, not the whole thing) of a chest/shoulder/tri routine. It's a compound movement. No one ever said that deadlifts were no good b/c they didn't focus only on your back. Same w/ bench, you get the added benefit of a great tri w/o.

My chest w/o
Flat Bench 3-4x8-10
Incline Db Bench 3-4x8-10
Cable Crossover or Flyes 3x12-15