posted Tue, 08/31/2021 - 22:52
1346
+ 4 Does bench press have a place in bodybuilding?
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I myself have taken the bench press about as far as a man my size ever has (600 raw at 200 and change bet). Yet my chest development is mediocre at best. I personally don’t know any fantastic benchers with great chests and wonder what everyone else’s feelings are on bench press and development
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Heavy DB Flyes and Vince Gironda style Dips. Most people don't go heavy enough on flyes, from what I've seen. In my youth I used 140lb DBs, getting a good stretch at the bottom. Gironda style dips, I'm sure you can research. If you want to finish with cable flyes, position yourself so there is tension on the pecs in the contracted position. Basically the cables will be going to either side, rather than behind you
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This is looking down from the top, but the body should be farther back with the arms in front of you. The weight stacks, cables, and your hands should all be in a straight line. Hold the contraction for 2 seconds. DB flyes can be flat, incline, decline. Go heavy and get a good stretch at the bottom.
BigCactusGoing heavy on DB flyes is basically making it a pseudo-pressing movement. Going heavy on a stretching isolation exercise is a big no if you ask me.
Arnold used 55 or 65 lbs here with a world class chest, please explain why anyone needs to do 140lbs flyes lol...
https://youtu.be/gyftXjBH9sc
I second this & once you have a pec tear just from benching you'll probably stay clear from them too. Great exercise for filling out the chest after pressing but I now view them as very risky.
If any of you ever get to speak to Bane in PM his personal story is even more impressive than some of his numbers
BigCactusLol I'm already in pain just thinking about heavy dumbell flyes
RustyhookerI believe it does. Volume should fill ya out. But damn...600 pounds!
Bench405Alright there u go. I was told u were here by press1. Yea man Raw is where its at for me now! I been around alot of big benchers bro. And 600 raw at 200 pounds is impressive and no most impressive benchers I've seen dont have a chest! Its weird but true....however they will have good triceps development which is da power pusher.
I've known lads with crazy chests who can only push 225 for 12, but the thing is after bench they are hitting flyes, dumbell presses, hammer machines etc so such as is Bodybuilding they are actually working and stretching the muscle and focusing on every contraction. So ultimately they look much stronger even if they aren't. That being said though you must find like myself that the stronger you get especially in the doubles and triples (not maxes as such) then when you do 3 sets of these you really do get a bigger chest over time even if you do no accessories afterwards. Ultimately someone who can press 500 for 3 is gonna have a bigger chest and shoulders than the same guy who can do 405 for 3. Definitely genetics also has a part to play - look at Larry Wheels he has more or less the Physique of a bodybuilder all year round rather than a powerlifter. Personally Bud if I could bench 600 I wouldn't give a shit if the guy stood next to me who presses 315 for reps has a bigger chest than me - Fact is you own The CITY and are strong as F!!! LOL
Pounds23If ur not getting a good contractions on bench then there's nothing wrong with changing to something u feel much more like flys or other machines u get a better stretch and contraction from.....
Now with that also being said incline bench or u might get on better with dumbbells switch over to dumbbells for awhile... But it also might be the way ur benching just cause u bench 600+ doesn't mean ur working or using the muscle right ur just taking the weight from a to b at that point.... Retracting ur shoulder blades and really concentrating on pushing through ur palms I would watch how on the hd channel how big Mike has some of his guys benching and using certain angles and pieces and how he has them doing it getting more time under tension things like that might help another good guy to watch is the hypertrophy coach on YouTube.... And like I said I would opt for more incline stuff not super incline just enough I see alot of people go way to high with there incline and turn it into alot of shoulders
Utter respect bro that is an unthinkable weight to somebody like myself. +2 great to have a proven G like you in the community. Would be great to see you in the forums.
TricepatopsGenetics play a big role in chest development I think. Years ago I could out bench or out perform a friend of mine in any chest exercise but his chest was just alot bigger then mine. Just has to do with the frame and body your dealt with some guys just have greater muscles in different spots such as calves, triceps, etc.
Proper pectoral training would include a multitude of exercises.
1 Bench Press
2 Incline Bench Press
3 Standing cable cross overs
4 Machine Pec Deck
5 Flat Bench Dumbbell press
Just doing those 5 would lead to proper development. All exercises 4-6 sets with 8-25 rep range.
I no longer try lifting heavy on flat but I do a lot more moderate weight and higher reps incline I feel the most for my chest along with cables and dumbells
Yukon_JackMan could u post a video with ur handle& date on the video for me plz.
I’m not calling bulshit but this is an amazing accomplishment IMO
I don’t see how you post videos on here but I have plenty on Instagram under
le_k_2020
I don’t use my name for obvious reasons
Sorry but I smell complete Bullshit here - If you can bench 600 RAW @ 200 pounds then that puts you stronger than John Haack! And I highly doubt that. In fact that would make you one of the biggest bench pressers in the world of all time LMFAO
What are the 2 bottom pictures supposed to be - the bar is still in the hooks?
SwoljaboyLarry Wheels to. LOL theres no way. I mean Larry Wheels i seen hit 595 for 7. But come on he dont need to lie to kick it.
le_k_2020
Look that up on Instagram if you’re curious. Not that it matters. I still believe that a big bench doesn’t translate to developed pecs.
There’s some of the lifting on there. Also some stuff at madtown a couple years ago. you’ll see John in some of the videos) of me benching as well
Please would you accept my friend request Bud as I would really really like to speak to you about benching
I'll wire you that $2000 too lol
I don't have an Instagram account so it won't let me log in, I apologise if I have been wrong Lol
I've put your karma back
BigCactusI've checked it he did 600lbs raw, good form too. No spotter, pretty insane...
Anyway, I love benching but hate it at the same time. For me its just an injury waiting to happen, I've strained my pec numerous times even using good form no crazy weights. So after 8 years I just stopped benching, not worth it anymore. Only high rep inclines I still do. It works wonders for the width of the shoulder girdle.
Do you do dumbell press, or do you kind of avoid presses all together other than the incline you mentioned?
BigCactusNo a typical (safe) chest routine for me now would be:
- Hammer strengt chest press
- Incline Hammer strenght chest press
- Incline bench press
- Pec deck
- Dips
But I build my chest with this routine:
- Bench Press (reps per set ramping the weight up to 2 heavy sets of 5: 20,15,15,10,5,5) - On the last set get a spotter and do a few negatives past failure, this is the only exercise and set that I'd go past failure.
- Incline bench press (3 straight sets 10-12 reps, 4th set drop half the weight and do as much reps as you can)
- Pec deck (3 straight sets 15 reps)
- Flat plate loaded bench press (lying lower so you emphasize the upper chest more, almost like a guilliotine press) (4 straight sets 12 reps)
- Dips (3 sets as much as you can)
Dips are amazing btw, they don't call it the upper body squat for no reason. Leave the ego at home, get the full stretch at the bottom.
Great to see you back big lad. I thought you were a gonn’er
BigCactusLol, no still here but a bit less active.
I hear you matey
Me and John trained together at Madtown for years until he recently moved away. John out pulls me by about 300lbs so I’m no competition for him in powerlifting
I retired from powerlifting havIng 5 USAPL championships and an IPF world record bench before raw became a thing. All I wanted was the all time record but a pec rupture sidelined me
So you are telling me you trained with John Haack for years? That's a pretty big claim
Bench405Interesting