Nelson is correct, BB bench is pointless and outdated.

[Andy13]

volume is the key

Key to what?

 

[Vítor Rage]

Key to what?

I think volume is the key
key to overtrainning

 

[jboldman]

So Nelson, in order of importance, would you list chest exercises? thanks,

jb

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.

 

[Nelson Montana]

If you do 25 sets for chest that means your workout was over 15 sets ago, you just didn't know it.

I believe dips are best, but only if they're performed correctly. (Hunched forward, legs forward, slow deliberate, partial movement)
It isn't so much the exercise, but the intensity put into an exerise that matters. And that doesn't necessarily mean more weight . Intensity can be acheived many ways. The problem with benches is when intensity is obtained, it compromises the shoulders.

Every now and then I'll do a set or two benches, just for varieties sake. But it's no longer an ego move. (Hell, with the weight I use, it's very ego-LESS) Even still, my shoulder gives out before I feel a pump in the chest.

For all you big tough benchers, try this.

Do a set of incline dumbells presses, short of failure at about 10 reps. Then put the dumbells on the floor and place your hands on them, palms back and elbows wide. Then put your feet up on the bench. In this position, do push ups between the bells to failure. (Essentially, a modified dip) Repeat this process with no more than one minute rest in between sets for 6 sets. Then get back to me and honestly say, you didn't hit your chest.



Or you can do 25 sets if you're so inclined.

 

[rickw]

Gotta have flys

 

[eeyore]

Wouldn't the effectiveness of the bench be based on your genetic predisposition.......I would think that it would be relative to your bio-acromial width and the insertion points of your muscles/tendons....

 

[guards]

Perhaps i subscribe to a different doctrine....but variety and the actual amount worked on my chest, versus the excercises used, is much more important to me. If it gives me a burn, than that excercise will stick around for a while until i feel the need to replace it.

I might do flatbench for 3 months and than leave it for 3 months and replace it with something else. Saying that you should NEVER do flatbench because it is useless limits the different excersises that you can use in your arsenal for a muscular build.


My 2 cc's

 

[Silent Method]

For all you big tough benchers, try this.

Do a set of incline dumbells presses, short of failure at about 10 reps. Then put the dumbells on the floor and place your hands on them, palms back and elbows wide. Then put your feet up on the bench. In this position, do push ups between the bells to failure. (Essentially, a modified dip) Repeat this process with no more than one minute rest in between sets for 6 sets. Then get back to me and honestly say, you didn't hit your chest.

This is an awsome move. I'm trying to make these a habit, but talk about an ego crusher...

 

[CN1]

hey nelson montana why dont you bring your candy ass over to golds gym in venice and when I bench 225 for 50 reps then drop it and immediately pick up some 140lb dumbells and rep them, lets see what bullshit you got to say!!!!!!! Everyone is different and if you listen to alot of experienced bodybuilders and pros, they will tell you any workout should consits of 20-25 sets!!!!! Volume is the key to size, mass, strength, rips, hardness, symmetry, and overall great physique!!!! Just like tom prince told one guy, volume is the key!!!!! When alot of you people on here stop listening to dumbasses who think they know everything and just go in the gym and find out what works for yourselves you will be much better off!!!!!!

 

[Testosterone boy]

You guys are all nuts.

If flat bench hurts your shoulders, don't do them.

If they don't bother your shoulders, why not do them?

What is so tough about this?