Is Flat Bench necessary?

[Alphatier]

My question for you guys is that do you think that FLAT bench is necessary to build a massive chest.

I've read many time that people stop doing flat bench and only do Incline presses.

Any input is appreciated.

[Reed]

No not necessary

My suggestion is inclines dumbbells, incline barbell, incline hammer or decline smiths can help you. I stick to alot of pressing movements however just not alot of flat barbell. If i do flat it will be with dumbbells to get a good solid stretch and maximize the workout

Focus in on working the chest and utilize less delts and triceps. Slow your rep scheme, develop a better mind muscle connection, and feel your chest squeezing

[Alphatier]

Thanks for your input Reed.

Let's say I'd substitute flat barbell with incline barbell (I already do incline dumbbell), should the angle be different than when I did dumbbells?

[Reed]

I'd suggest to take the angel down to 30 degrees in your incline movements instead of the standard 45 degree. This will emphasize more chest and less delts. Go for a full stretch by taking the bar all the way down even if it means lighting the weight a good bit. Slow and controlled full stretch

I took my weights down and instead of Ronnie Coleman style focused in on more controlled movements as I am a bodybuilder not a powerlifter. And guess what I was doing lighter weight and got bigger.... funny

[eatrainrest]

id suggest never having a staple in your routine, stick to a specific amoutn of movements for 8-12 weeks or until results taper. than switch up reps/splits/exercises to hit diff muscle fibers and allow for more growth. generally stick to compound movements, as they use the most muscles in conjunction.

[Alphatier]

I'd suggest to take the angel down to 30 degrees in your incline movements instead of the standard 45 degree. This will emphasize more chest and less delts. Go for a full stretch by taking the bar all the way down even if it means lighting the weight a good bit. Slow and controlled full stretch

I took my weights down and instead of Ronnie Coleman style focused in on more controlled movements as I am a bodybuilder not a powerlifter. And guess what I was doing lighter weight and got bigger.... funny

Well when I do Incline Dumbbells I already do 30 degress, so that's why I was asking if I should do a high/lower degree when I do Incline Barbell?

[CHAP]

I recommend to do dumbell presses on lots of angles(trying every notch on the bench) . This will stimulate lots of muscle fibers in the pectorial region.

[eatrainrest]

I recommend to do dumbell presses on lots of angles(trying every notch on the bench) . This will stimulate lots of muscle fibers in the pectorial region.

so technical

[GT2]

I'd suggest to take the angel down to 30 degrees in your incline movements instead of the standard 45 degree. This will emphasize more chest and less delts. Go for a full stretch by taking the bar all the way down even if it means lighting the weight a good bit. Slow and controlled full stretch

I took my weights down and instead of Ronnie Coleman style focused in on more controlled movements as I am a bodybuilder not a powerlifter. And guess what I was doing lighter weight and got bigger.... funny

I also experienced this. I trained hard and heavy for about a year non-stop, not strict form, just pounding heavy weights. Don't get me wrong, I did grow big and thick, but in the last 2-3 months I've been training for feel, to really feel everything stretching and doing full ROM. I dropped my flat bench by 90 pounds, did perfect form, and my chest actually grew, I was amazed.

I think it's important to realise you have to mix heavy, hard training with slow, controlled training. That way you get the best of both worlds. Density, as well as fully developed muscles.

[eatrainrest]

I also experienced this. I trained hard and heavy for about a year non-stop, not strict form, just pounding heavy weights. Don't get me wrong, I did grow big and thick, but in the last 2-3 months I've been training for feel, to really feel everything stretching and doing full ROM. I dropped my flat bench by 90 pounds, did perfect form, and my chest actually grew, I was amazed.

I think it's important to realise you have to mix heavy, hard training with slow, controlled training. That way you get the both worlds. Density, as well as fully developed muscles.

every exercise should be done with perfect form and full ROM. this will allow for the muscle to fully stretch and contract, yes you will have to lose the ego that you went down 90 lbs. but you will be doing yourself a huge service in the long run.

[GT2]

every exercise should be done with perfect form and full ROM. this will allow for the muscle to fully stretch and contract, yes you will have to lose the ego that you went down 90 lbs. but you will be doing yourself a huge service in the long run.

I completely agree. All I'm saying is, I feel it's important to still go heavy, and I always aim to feel between 6-8 reps. The weight still needs to be challenging. I see many guys "training with perfect form and full ROM" however, they use weights that are too light. Sacrificing PERFECT form for good form in order to use heavier weights, IMO, is optimal. That way you fully hit the muscle, but also provide overload.

[Reed]

Cheating however does has it place in training. Partial reps and forced reps. Probably one of the reasons my legs, specifically my hamstrings, grew so well this offseason

[eatrainrest]

i feel that every workout thread boils down to the topic of beyond failure techniques lol...

[Reed]

haven't strolled the training section that much lately but I'm sure it does. Gotta push yourself to the very limit and beyond. Torture baby torture!!!!!! but still keep that form strict haha

i'll start coming through more often and throw in things I've learned here and there along the way

[mario_ps2]

i feel that every workout thread boils down to the topic of beyond failure techniques lol...

Yes you are correct about that...

[eatrainrest]

"is it necessary to drink my own urine!? NO!, but i do it because its sterile and i like the taste"- name that movie

[Biff77]

lose the ego that you went down 90 lbs. but you will be doing yourself a huge service in the long run.

THIS SHOULD BE A FORUM ON ITS OWN... I still have buddies who r in thier 30's and you cant talk em out of bouncin bench press's off thier chests
85% of people in the gym will never get over thier EGO of how much can you lift.. WOW yer a big dude and yer only doin incline presses with 80lbs..... Herd that more than once

[eatrainrest]

THIS SHOULD BE A FORUM ON ITS OWN... I still have buddies who r in thier 30's and you cant talk em out of bouncin bench press's off thier chests
85% of people in the gym will never get over thier EGO of how much can you lift.. WOW yer a big dude and yer only doin incline presses with 80lbs..... Herd that more than once

lol yep, it took me a long time to start coming down to my chest to allow for a full contraction.. yea i obviously could not do as much but you know what... you have to start somewhere... i hope i have a son that i can mentor and just train him into a beast lol.. the right way

[Jfew44]

"is it necessary to drink my own urine!? NO!, but i do it because its sterile and i like the taste"- name that movie

Dodgeball!

[Jfew44]

I got off barbell bench for awhile because of shoulder problems. When I started again, I could only do very light weight, so I stayed away (Ego, I know). In the past several months however, I've started doing them again and I have the stretch marks to prove that it works for me.

I think it varies from person to person what exercises work best for them, but it's always good to switch it up.

[eatrainrest]

Dodgeball!

haha

[kickinit]

I do it only to break up my dumbell routine, im really only a flat and incline type of guy, need to work in decline though

[xlxBigSexyxlx]