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Originally posted by Valdez:
biggest mistake= believing flat bench is a chest exercise.

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Man, thats about one of dumbest things I've heard - I guess you think squatting is worthless too for developing legs?

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Originally posted by LCBUTLER:
QUESTION: What are the biggest mistakes you see people making when doing bench (flat, or incline, dumbbell or barbell)? I am not trying to make it to complicated just want to know what you guys think.[/B]

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Using improper form, arching their back and bouncing the bar off their chest are the most common mistakes I see. Also using heavy weight too soon is another one. Developing good form with a moderate to light weight is one of the best ways to improve - then when you do move up to the heavier weight - your doing the exercise correctly thus getting the best results. One of my personal favorites to increase strength is doing alot of push-ups - all the different variations too really helps development of your chest and your strength.

go to www.deepsquatter.com and check out the articles. westside barbell is great too.

if you want a big bench you have to leave this "mind in the muscle" and "isolate the chest" bullshit at the front door of the gym. building big pecs and building a big bench are different goals treat them as such.

also heavy barbell rows will significantly increase your bench as the back is very important in this movement.

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Originally posted by LCBUTLER:
I feel flat bench in my chest. I do see guys who will put their feet up on the bench or raise their feet up, does that stuff help? I tried it and just felt like a tard doing bench that way, but I would do it if it is a legitimate way to build your chest.

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NO that's a horrible way to bench, feet should be firmly shoulder width on the floor as you should be diriving a majority of your power from your heels.

THE BENCH PRESS
Most people are much more impressed by the amount one can bench as opposed to a how much one can deadlift or squat. Almost everyone wants a big bench! Now think of how many times someone has asked how much you squat or deadlift? Enough said!

There are generally three movement styles involved with this power movement. The wide grip bench, which is usually better suited for the longer limbed physique; the narrow grip, which is generally better for the shorter limbed individuals; and lastly, the reverse grip, which in the past few years has been declared an acceptable form for competition.

The wide grip, decreases the distance the bar must move. The hands are at the maximum legal length of 32 inches and it recruits more pectoral muscle fibers to do the work. The narrow grip, is usually around 28-30 inches and involves more triceps and anterior deltoid work. The reverse grip, for all practical purposes, will not be discussed in this book. So what body type are you? Now, choose your style.

Body Placement

The head, trunk and buttocks should be extended on the bench away from the uprights of the bench. This will prevent the bar from hitting the uprights when pressing the weight. The eyes should be looking straight up to an imaginary spot on the ceiling. If able, try to arch the back as much as possible, while keeping the shoulders, head, and buttocks on the bench. This position will lessen the distance the bar must travel and will also allow the legs to drive the shoulders into the bench for much greater power.

Foot Placement

In powerlifting, any slight movement of the feet, negate the lift. It is necessary that the feet are placed flat on the floor and underneath the lifter as far as possible. This allows for a very solid base and assist in getting that much needed explosive start at the bottom. For those shorter lifters, in competition, you are allowed to build a platform under your feet. It is OK to put blocks, plates or whatever under your feet if you feel it will be of benefit. Just make sure that what ever you use will not slip when lifting.

Hand Placement

The placement of the hands is a much debated question. Is it better to use a closed regular grip (thumb around the bar) or the open hand "false" grip (thumb behind the bar)? World records have been set using either style, so apparently this is not what makes world records. However, I have seen many lifters carried to the hospital with broken ribs and internal injuries from using the false grip, so in my opinion, and we know about opinions, the false grip is unwieldy and dangerous. If the bar starts rolling in the hands during the ascent (and it usually does), what's going to stop it? Well probably your chest, certainly not your thumbs, that's for sure! Unless you are in some sort of pain from injury, avoid anything but the regular grip.

Bar Placement

The benching movement is started from the vertical position with the elbows locked. When lowering the bar, bring the bar down to the lower pectoral area. Then pause for a split second and explode the bar back to the top. When in the exaggerated arch body position and touching the bar in the lower pectoral area you can easily see that the distance the bar must travel is much less than when in a flat position. The flat position is great for bodybuilding movements, but in powerlifting the goal is to lift big weights. Establishing a proper groove for this lift can be a tedious process. Generally, the lifter should move the bar at an angle or path that feels most natural. There is much discussion among the gurus as to what is the best pathway for the bar to travel.

*1 set cable crossovers (triple drop set to pre-fatigue chest)
3 sets of incline DB or BB press: 12, 8, 6
3 sets of incline flyes supersetted with flat flyes: 10-6, 10-6, 8-6
1 working set of weighted dips
2 triple drop sets of cable flyes.

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Originally posted by Valdez:
Now if you are trying to increase your chest size. there are many things you could do, this is what has/is working for me:

*1 set cable crossovers (triple drop set to pre-fatigue chest)
3 sets of incline DB or BB press: 12, 8, 6
3 sets of incline flyes supersetted with flat flyes: 10-6, 10-6, 8-6
1 working set of weighted dips
2 triple drop sets of cable flyes.

flyes are done in a bent arm manner deriving some power from the triceps, a flye movement that is too strict IMO is a complete waste of time. Ever seen Dorian yates do flye's (or any other pro BB for that matter?)

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That sounds like a great workout... I have seen pictures of Coleman doing flyes, and it did look like a wide press for lack of a better name.

I incorporate flat and incline bench into my chest day maybe once or twice per month. Just for a little mix and match. Otherwise I do strictly db presses, flyes, across the bench pullovers and yes, even seated military presses to the front for chest.

I've never gotten a very good pump with bb presses at all. I get my best pumps with flyes and db presses. Across the bench db pullovers are great for finishing. They keep your upper chest fully pumped and really end it nicely.