Only Bench Press For Chest

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi.

I was wondering, for chest i like to do only
benchpresses, I don’t like dumbells, i just prefer benchpresses for mass.
Do you think its possible to only perform benchpress for the chest.
I do flat,incline and decline benchpresses.
I know that in a little while you will adapt and stop
growing, but what if i switch every 4-6 weeks from flat, incline and
then decline to first incline, flat and then decline.
And 6 weeks later start with decline. and so on .
And also do all kinds of rep ranges like 4x6 - 3x8 - 3x10

I don’t think that i will completely stop growing if i do this right ?
(i also do flyes)

Thank guys.

2

[quote]vielmeister wrote:
Hi.

I was wondering, for chest i like to do only
benchpresses, I don’t like dumbells, i just prefer benchpresses for mass.
Do you think its possible to only perform benchpress for the chest.
I do flat,incline and decline benchpresses.
I know that in a little while you will adapt and stop
growing, but what if i switch every 4-6 weeks from flat, incline and
then decline to first incline, flat and then decline.
And 6 weeks later start with decline. and so on .
And also do all kinds of rep ranges like 4x6 - 3x8 - 3x10

I don’t think that i will completely stop growing if i do this right ?
(i also do flyes)

Thank guys.
[/quote]

That’s really an individual question. If you feel that BB bench (whether flat, incline, or decline) builds your chest well, then no need to do other exercises just for the sake of doing them. It’s really a matter of how YOUR genetics have determined that YOU need to train your chest.

Also, contrary to what some might say, you won’t “adapt” (really what’s that supposed to mean anyhow, building muscle IS an adaptation, we WANT adaptation) or stop growing if you don’t switch exercises every 4-6 weeks. As long as you continue to give the muscles a reason to get bigger (progressively heavier weights) then they will continue to grow.

That being said you will eventually reach a plateau with an exercise. It’s at that point that you should switch, not when some arbitrary amount of time has passed. For some exercises/individuals that could be as few as 4 weeks or as long as a year +. Just keep trying to add weight to the bar each and every workout (or if you miss your rep range, try to get more reps with the same weight) and eat enough food/protein to support growth. It really is that simple.

Honestly I’d suggest just picking one of those bench variations (perhaps which ever one you feel addresses your weakest portion of your chest) and work on getting as strong as possible on it. When you eventually plateau, switch to one of the other variations and repeat the process. Once you’ve plateaued on the third variation, feel free to go back to the first one and you’ll find that you will be able to build up the weight past your previous plateau.

Just be careful with the flat bench. If you are doing it bodybuilding style, then as the weights climb you may be increasing your risk of injury. Perhaps do low incline and high incline rather than flat and incline. Just a suggestion.

Rinse and repeat.

3

So you do a couple weeks of incline then a couple weeks of flat bench and then a few weeks of decline? Yeah you would still grow if your diet was in check and you kept getting stronger.

But I think it would be more balanced if you went…

flat
Incline
Decline
Incline

Even upper and lower pec work.

4

Good quesion,
I am always never sure,if i plateau,I should change the exercises or the set rep protocoll…

5

Thanks Sentoguy.

Uber n2wb, i mean flat, incline and decline
in 1 session.

6

i do notice when i do the same
excecises in the same order for
a period of time the muscle soreness
stops.

7

[quote]vielmeister wrote:
Thanks Sentoguy.

Uber n2wb, i mean flat, incline and decline
in 1 session.[/quote]

Oh, well that definatley covers chest.

8

I never understood decline I just do incline and flat-both with barbell and dumbbell-. Gives a better aesthetic look imo since you want upper chest development, and its solid for strength.

9

I think it’s a moot question.

If it works, do it, but don’t focus on doing 3 bench variations in one workout.

As long as you get SOME vertical pressing [bench is horizontal pressing FYI] like dips and or overhead presses, bench is great. Furthermore though, you NEED some pulling movements. Don’t be a hunched over mirror troll with huge pecs and no back.

I think you’re overthinking it though, and that suggests to me that you might not know as mucha s you think you do. In other words, read more and work on deciding what really works.

10

I need opt out doing decline bench, and just switch it for Dips.

11

[quote]detazathoth wrote:
I need opt out doing decline bench, and just switch it for Dips.[/quote]

Yes you do, perfecto.

12

Basically your saying you just don’t want to use dumbbells and you wonder if because of this you will stop growing, right? Using a barbell only? Hell no you won’t stop growing!

The basic principle is the same, progression. If you progressively add weight and or reps you will get stronger and if nutrition is on add muscle. Using both dumbbells and barbell just adds variation which is always a good thing, but you can have enough variation by switching things up like you said using a bar only through flat, incline, decline.

I like to use both as do most people, but if forced to only use one, I would choose barbell.

D