Why Bench Press?

Bigger Stronger Leaner Competitive Bodybuilding
41

According to CT, its all about recruitment patterns in your muscles. Therefore if your chest is already a strong point, then bench will make it even stronger. OTOH, if your shoulders/tri’s are in a better position to hoist the weight, they will get stronger while your chest stagnates.

I would think the solution would be (if you really want to bench) to either pre-exhaust or do something else till your chest is the preffered muscle.

For people who really “feel it” in their chest, does it work for you as a chest builder? It makes me more sore than just about any other exercise in the chest (but I also get sore in the anterior delts and tri’s from it too), but I’ve used a lot of volume to get where I am (which really isn’t that far compared to some of you) so hell if I know what the biggest contributor to my puny chest was. In college my chest workout was composed of like flat, incline, decline, dumbbell bench, cable flies, and dips, most of which are pretty good I guess but I’m sure I wasn’t using enough weight on most of them to really do anything except make myself tired.

42

I have a 6’8" wing span. Bench sucks for me, I much prefer floor presses. But cables seem to do the trick for me.

I have worked out with this guy from Samoa for several years, his bench is off the charts. He was built for it. Again, its an individual thing.

43

[quote]silkyhorse wrote:

[quote]mk274523 wrote:
I started doing a open grip bench and I’ve noticed it has helped my form a lot and targets my chest a lot more[/quote]
I’ve personally never liked open-grip benchpressing, but I have to admit one of my workout buddies use it quite a bit.[/quote]

You guys are talking about false grip? Open grip = thumb under bar for you?

That hits triceps more - interesting that it is helping your chest.

I actually am now much more favorable to a close grip bench for hitting overall upper body. Feels much more functional to me than a wide grip traditional bench. I use a 14" grip, bar path down to xiphoid process back up explosively. That close grip is now up to where my wide grip bench once was with almost double the ROM.

44

I love doing flat bench but since I have these damn ape hangers, it gets very painful at times.

45

Do people really just use bench press to target chest? I always viewed it sort of like a squat or deadlift but for the upper body–it’s one of the lifts you can use the most weight for, and it stimulates growth all over.

Personally, I like to start off with it and then use other exercises to finish off what it doesn’t target quite as much

46

[quote]Proud_Virgin wrote:
Do people really just use bench press to target chest? I always viewed it sort of like a squat or deadlift but for the upper body–it’s one of the lifts you can use the most weight for, and it stimulates growth all over.

Personally, I like to start off with it and then use other exercises to finish off what it doesn’t target quite as much[/quote]
You’re right. It is a main exercise used to prime your body and CNS for isolation work for the triceps, shoulder and chest.

47

really? what would you estimate the 120# db’s should be equivalent to for barbell? I usually rep the 120#'s but can only do about 260 with the barbell. is that not normal?

48

[quote]oinky222 wrote:

really? what would you estimate the 120# db’s should be equivalent to for barbell? I usually rep the 120#'s but can only do about 260 with the barbell. is that not normal?[/quote]

Video of 120s for reps.

I call bullshit on the depth of your db press. Are the sides of the DBs coming low enough to touch your pecs?

49

[quote]oinky222 wrote:
If you want to keep progressing, chances are you eventually will have to use the barbell bench. most commercial gyms don’t have dumbells heavier than 100#'s, which is pretty light for most people. even the 120# db’s will feel light after a year of training. unless you go to a really good gym with heavy db’s, the barbell bench is eventually necessary.[/quote]
I don’t know of anyone who would claim pressing 120’s after only one year. Serious bullshit.

50

[quote]BONEZ217 wrote:

[quote]oinky222 wrote:

really? what would you estimate the 120# db’s should be equivalent to for barbell? I usually rep the 120#'s but can only do about 260 with the barbell. is that not normal?[/quote]

Video of 120s for reps.

I call bullshit on the depth of your db press. Are the sides of the DBs coming low enough to touch your pecs? [/quote]

Agree that 120’s are harder than 240 flat… by far.

I’m not sure if I read it here, but I remember seeing that you can take a rep range for a weight on a barbell pressing exercise, and multiply the weight by 80% for the dumbbell equivalent.

51

[quote]BONEZ217 wrote:

[quote]oinky222 wrote:

really? what would you estimate the 120# db’s should be equivalent to for barbell? I usually rep the 120#'s but can only do about 260 with the barbell. is that not normal?[/quote]

Video of 120s for reps.

I call bullshit on the depth of your db press. Are the sides of the DBs coming low enough to touch your pecs? [/quote]

Yah…I do flat DB bench last in my workout but I don’t even use the 120’s lol

52

For me benching is strictly am ego thing for me, I admit it. I get much more stimulation from DBs, usually I ramp up to 125 dbs for 4 - 7 reps, I get the most stimulation from decline and flat dbs , incline I feel I incorporate my shoulders too much. If I bench repping out on 225 is where I get some stimulation. Declines DBs seem top be the shit for me.

53

[quote]BONEZ217 wrote:
Video of 120s for reps.

I call bullshit on the depth of your db press. Are the sides of the DBs coming low enough to touch your pecs? [/quote]

ha ok. i dont own a video camera but i’ll see what i can do. i go low enough so the db’s lightly touch the top of my chest, but i don’t bounce them or anything. are 120’s really that impressive? can most people who bench the 120 db’s bench 315?

54

[quote]MattyXL wrote:
For me benching is strictly am ego thing for me, I admit it. I get much more stimulation from DBs, usually I ramp up to 125 dbs for 4 - 7 reps, I get the most stimulation from decline and flat dbs , incline I feel I incorporate my shoulders too much. If I bench repping out on 225 is where I get some stimulation. Declines DBs seem top be the shit for me.[/quote]

Shit dude, you are a fucking beast. Good work

55

[quote]oinky222 wrote:

[quote]BONEZ217 wrote:
Video of 120s for reps.

I call bullshit on the depth of your db press. Are the sides of the DBs coming low enough to touch your pecs? [/quote]

ha ok. i dont own a video camera but i’ll see what i can do. i go low enough so the db’s lightly touch the top of my chest, but i don’t bounce them or anything. are 120’s really that impressive? can most people who bench the 120 db’s bench 315?
[/quote]

Knowing how much I busted my balls to hit the 110’s for an ugly triple, I tend to agree with everyone else. Pics or it didn’t happen man.

56

[quote]oinky222 wrote:

[quote]BONEZ217 wrote:
Video of 120s for reps.

I call bullshit on the depth of your db press. Are the sides of the DBs coming low enough to touch your pecs? [/quote]

ha ok. i dont own a video camera but i’ll see what i can do. i go low enough so the db’s lightly touch the top of my chest, but i don’t bounce them or anything. are 120’s really that impressive? can most people who bench the 120 db’s bench 315?
[/quote]
Its a pretty individual thing on how much carryover the DB press will have over to BB, but id put it over 315.

57

[quote]countingbeans wrote:

[quote]MattyXL wrote:
For me benching is strictly am ego thing for me, I admit it. I get much more stimulation from DBs, usually I ramp up to 125 dbs for 4 - 7 reps, I get the most stimulation from decline and flat dbs , incline I feel I incorporate my shoulders too much. If I bench repping out on 225 is where I get some stimulation. Declines DBs seem top be the shit for me.[/quote]

Shit dude, you are a fucking beast. Good work[/quote]

Thanks brother!

58

Has anyone mentioned triceps yet…?

59

[quote]countingbeans wrote:

[quote]oinky222 wrote:

[quote]BONEZ217 wrote:
Video of 120s for reps.

I call bullshit on the depth of your db press. Are the sides of the DBs coming low enough to touch your pecs? [/quote]

ha ok. i dont own a video camera but i’ll see what i can do. i go low enough so the db’s lightly touch the top of my chest, but i don’t bounce them or anything. are 120’s really that impressive? can most people who bench the 120 db’s bench 315?
[/quote]

Knowing how much I busted my balls to hit the 110’s for an ugly triple, I tend to agree with everyone else. Pics or it didn’t happen man. [/quote]

Meh probably just a naturally strong dude… doesn’ sound likes he’s boasting or anything. =)

60

[quote]Carlitosway wrote:

[quote]countingbeans wrote:

[quote]oinky222 wrote:

[quote]BONEZ217 wrote:
Video of 120s for reps.

I call bullshit on the depth of your db press. Are the sides of the DBs coming low enough to touch your pecs? [/quote]

ha ok. i dont own a video camera but i’ll see what i can do. i go low enough so the db’s lightly touch the top of my chest, but i don’t bounce them or anything. are 120’s really that impressive? can most people who bench the 120 db’s bench 315?
[/quote]

Knowing how much I busted my balls to hit the 110’s for an ugly triple, I tend to agree with everyone else. Pics or it didn’t happen man. [/quote]

Meh probably just a naturally strong dude… doesn’ sound likes he’s boasting or anything. =)[/quote]

Yeah, its not like he is bragging about it, I dont see the problem.

I dont flat bench with DB, but I incline (about 30*) with them, ramp up to 100 lbs DB for 3 reps, so I imagine if I started my session with flat, it would be feasable to ramp up to 120’s. Last time I benched flat barbell, I ramped up to 265 X 5, so I dont see his numbers being too unbelievable.

“Video or it didnt happen”. Seriously, you expect this guy to go video tape himself benching to prove himself to someone he doesnt even know other than via internet, wow. Fucking people are crazy. Must have severe insecurities. Get a fucking life.

Back on topic, I, like everyone else, seem to get the best chest stimulation from incline DB’s and decline BB, I also get a good squeeze from some floor presses.