u seem to be leading the “charge” against the flat bench for chest, i was wondering what ur Favorite mass builders for chest, beside dips?
I don’t disbeleive in bench, nor do I souly beleive in it either. Here is my Chest work out. 2 Sets of Flat bench, 2 sets of Incline dumbells, 2 sets of dips with a 45lb plate dangling between my legs, 2 sets of pecs flyes.
I did not put poundages because I deffinitly switch up the mediums of the movement i.e: One day i might do the Flat Hammer strenght bench machine or dumbells instead of the regular flat bench. Same for all exercises, and I regularly switch the starting movement and progression there after.
SO basically what i am sayin, is by doing 2 sets instead of 3,4, or even 5 as i have seen so guys doing. I do 2 sets per exercise, which means i can always do one more exercise, therfore i donot have to chose dips over bench, or bench over inclines. Hope this will enlighten you a little. I would alaso reccomend rows, cable rows(back) to make you chest look good, it s helps. Have you ever seen a guy with a big bench or a great chest that didn’t have a back to match?
Flat bench is the best
Decline and incline and the best in my opinion. Decline barbell is wha I find works the best. My workout consists of 3 sets of decline, 3 sets of incline, 3 sets of flat dumbell, and 3 sets of a fly movement or pec dec.
declines are good also, but you almost have to use db’s , unless your gym has one of those bent bars (I think they were called “McDonold bars” but I have not seen them in any gyms in a long time), the hammer decline is also a damn good movement. peace , oh yea, I can’t remember if its a hammer or a nautilus machine, but one has a fly machine you use lying down that works almost like a decline fly ( I tried a gym once when I was out of town and they had one but I am not sure if it was hammer or nautilus) peace again
best mass builders are supersets of dumbell presses followed by dumbell flyes staying in the 6-8 range for both.
I have gotten my best chest workouts by doing a)dumbell inclines b)wieghted dips c)dumbell flyes.These exercises are done in this order and I use a 10,8,6,6 pyramid.After doing this workout for awhile my bench usually increases when I start doing them again.
I think low incline barbell and dumbell presses are the best conventional exercises, but believe bodyweight exercises w/ more weight added if needed work best. Dips and decline pushups.