Is bench press really the best way to develop big pecs?
>>77302375CABLES,DUMBELLS,FLAT BENCH PRESS DOES NOT BUILD A GOOD CHEST,
>>77302379>FLAT BENCH PRESS DOES NOT BUILD A GOOD CHEST,WHY NOT?ALSO, WHY ARE WE SCREAMING?
>>77302383NOT ALL FIBERS ARE WORKED EVENLY IN SIMPLE PUSHING FORWARD MOTION YOU FUCKING IMBECILLE JUST ASK AN AI WE MADE IT SO YOU LEFT SIDE OF A BELLCURVE FUCKTARDS STOP BEING ANNOYINGLY RETARDED EVERYWHERE
>>77302383CHEST REQUIRES SQUEEZING,FLAT BENCH DOESNT ALLOW IT,MERELY A POWERLIFTING EXERCISE,TRUST ME,SAVE YOURSELF FEW WASTED YEARS,YOUR FLAT BENCH NUMBERS WILL GROW AS YOUR CHEST DOES,
>>77302375Not benching is like doing legs without squats. There's 100 ways to do it and if you entirely stopped benching and replaced it with incline, dips, other equipment than the barbell then you're going to be losing potential results. Although I'd say you can do about 80% of the same thing flst bench does if you modify dips and incline, there's no reason to leave out a staple.>lower chest too bigNo, upper chest not big enough fast enough. Bad lifting technique.
>>77302396funny how /fit/ died after that happened
It's a faggot muscle, built purely with gym exercises. So, yes.
>>77302407>I only incline or whatever etcYou still wanna be flat benching and covering all bases once a week or so if you are focusing your pressing volume more on delts, upper chest, or whatever. I want to lift more but after 10 sets of pressing I prefer to rest a day or keep the subsequent sessions to lower reps until I have rested for at least a day. Unless I guess you've only done lower pecs for over a year while neglecting upper chest idk how you accomplished that one.
Your chest is one muscle and the heads all activate at the same time since they all have the exact same purpose no matter the angle, the biggest meme in fitness is that you need 3 different chest and 10 abs exercises and it stems from low iq bodybuilders superposing the muscle variability of the back onto your chest and abs
>>77302413it has been 4 years and I don't see an increase in non dyel males in general population, they are probably jerking of to AI futa Taylor Swift with adonis belt and huge shoulders porn
>>77302375Don’t know but it’s fun as hell to clown on dyels that can’t bench 3pl so i still do it
>>77302416>subsequent sessions to lower sets per workoutI'm not getting much out of ohp of all shoulder exercises if I just did 5 hardcore sets for chest is what I'm saying.
>>77302419>range of motion>anglenow go be fat somewhere else dwarf power sharter
>>77302419Idk if I'm focusing on upper chest vs lower or outer vs inner I definitely notice a difference.
>>77302375I would say so! All the bros with 3pl8 benches have immaculate pecs. All the guys who say bench is bad and don't do it are chestlets. I have never seen a guy who only does the "optimal" chest exercises on cables with a decent set of milkers.but of course you should do other stuff too, incline bench, pec dec, dips are all good. But bench should be the main one
saar start do this exercise
>>77302419here posting this casue just wanted you to know that all your failures and problems are yours, and yours alonehttps://eu-opensci.org/index.php/sport/article/view/9255/1748
>>77302427I think what a lot of people don't know is if you are talking about not hitting upper chest on bench, it's because the upper chest fibers in your form are still used but the bottleneck of the lift is going to be less muscle fibers. Just imagine foing a science project and recording the tensile force on a biomechanically accurate lever. You'd see how more of those muscle fibers are taking the load and how adding lbs to said representations of it like strings hooked up to a skeleton measuring the force of each string would be more beneficial to put them on the mid chest than upper to increase the weight on the other end of the lever.I'm not rewriting that but I'm assuming you get the idea. Feel your pump and change the way you lift to see how much you can do with mmc and the like.
>>77302427>>77302451Nothing to do with powerlifting, you're obsessed. This is anatomy discussion >>77302436A difference in what ? It's literally just placebo Why do people with only "upper" chest development exist as in someone who has 0 "lower" chest but a big string of muscle near his clavicles not exist ? Yeah ? None ? I thought so
>>77302421you dont even leave the house brozoomers are fucking mogging the shit out of us
>>77302447NOT IMPECCIBLE AS SUCH,ULTIMATELY IT IS GENETICS,I SOLELY DONE FLAT BENCH AND OVERHEAD PRESS,COULD BENCH SINGLE 140KG,MID GRIP ELBOWS LOWER THAN TORSO,SINGLE OVERHEAD PRESS 90KG,OFF THE COLLAR BONE, NOT CHIN LIKE MOST,3-5 YEARS,NO CREATINE OR SHAKES,
>>77302447>bench should be the main oneSeems arbitrary to how your form is. Everyone is built different or has their own cues and mmc for different lifts. However benching less than once a week seems counterproductive unless you're using all of your shoulder wear on another pushing exercise to catch up where benching more would inhibit your weekly volume and intensity.
>>77302451you joke with that pic, but Zach went from basically nothing to 1/2/3/4. You only show him at the end of the bulk there looking at his worst, but the cut went crazy. I can't find the pics online anywhere but will post them ITT if I find them
>>77302461Wtf is that a naked child in ur bed
>>77302464YES,STOLEN THE NEIGHBOURS LITTLE LAD
>>77302463>from basically nothing to 1/2/3/4So from nothing to nothing?
>>77302462>Seems arbitrary to how your form isThat's the case for any lift though. if your form is in the gutter and you have no rom then squats won't even build your legs up. curls even, you won't get out of 15" arm hell when all you're doing is swinging and using momentum, turning a curl into a compound
>>77302459been out the entire day with family and friends, finished with a nice Sunday cardio jog 4x4 norwegian split in nearby forest.>>77302458>erforming the incline barbell bench press at an angleabove 32° can lead to significantly higher neuromuscular activation of theclavicular head of the PM muscle, with 43° being the most beneficialBASICSASICS
>>77302468>>77302463REKT /eot/10pbp
>>77302458I kind of have it explained here>>77302455But the way I pressed used to neglect inner chest so no thicker inner pecs, and upper until I started doing a lot more flat back in my flat and incline presses and flies. I agree with your whole muscle working in tandem but being able to more deeply control your muscles with mmc and form hacking is pretty good for specifically improving specific aspects of a lift or physique ime. Form isn't as simple as you either did it effectively or not and say you got better form and a bigger chest, that doesn't mean your muscle will develop evenly as genetics dictates. You have to try doing the lift then feeling the pump, you cant recreate the same exact movement while feeling it you have to spend weeks putting in work.
>>77302470How significant are we talking?
>>77302469I still do 50% of pecs or so with flat barbell, I'm kind of just vouching for if someone preferred to do more of a mix of other lifts and hypothetically also got the same rate of development. Flat bench is just what I know will get my pecs to the 100% worked category the easiest. Then I can do less sets before getting to back or whatever instead of running around the gym and focus on shoulders and incline or whatever the next day. If I skip flat bench for incline and delts I notice the chest progress is slowed in my routine at least since I don't swap in dips in this scenario.
>>77302475>>77302470Just provide an example or fuck off, cordially
>>77302485
>>77302422please give tips to bench 3pl8
>>77302501Bench heavy
>>77302379So please give exercises
>>77302501eat good, sleep good and lift good
>>77302501Eat big for a start, obviously you won't get there if you're in a cut. What's your bench now? I can give you some tips based on the number you're currently at bro
>>77302501It'll take a while anyways so might as well experiment with insane programs like high frequency and add different techniques to try and bring up your bottlenecks and get the most muscle growth out of.>it's more of a technique thingYeah of course but you should focus on maximal hypertrophy most of the time so that the same technique allows you to lift more weight.
>>77302495I PROVIDED YOU WITH A PAPER AND ITS ENTIRE BIBLIOGRAPHY CONSITING OF 30 YEARS OF RESEARCH OF THIS EXACT TOPIC YOU DUMB FUCKING MONKEY
>>77302504>3x5ish >now I'm done with barbell bench today on to some fairy esque pilates movement with less total weightWrong anon, get back on the bench and do another 3 sets at the end of your workout or whenever after getting a good few sets on front/mid delts and triceps. Wide grip is a good way to isolate chest if you don't know how to do the other shit like activating inner chest for a better pump there, or exactly how to incline and contract your arms together with a slightly flared elbows to really put the weight on upper chest.
>>77302497>>77302497>Not even 0.1 difference keep splitting those hairs
>>77302514>No picturesWhatever you say lardass
>>77302508I'm at 250 for 1 rep. I'd be so happy if I could bench 315 for 1 rep by oct 2027
>>77302520you are still lifting the same weight with different distribution of the load resulting in different pattern of heads activation resulting in different muscle thickness distribution. I'm not going to rewrite a entire paper here for you. Just read it if you are interested in it.
>>77302504Oh and for the inner chest mmc cues you want a narrower grip, and to use slightly less rom than normal so that the torqueiest part of the movement is when your elbows are closer together. Like if you did a chest fly then you'd focus the part where the cables cross your body more than unpacking the cables so you kind of stand more behind the cables than pull them from behind you.
>>77302538I see
>>77302531Please refer to the literature, specifically the delta of that thickness difference against the control
>>77302522Solid bench number currently then. It's 100% doable by your 2027 goal. I don't have to tell you any basic shit with the number you're currently at obviously, but I'll tell you some shit that got mine from 2.5pl8 to 3pl8 (3pl8 is 3 rep max now)>rest more, I only bench/hit chest once a week. The internet always says to bench more but that didn't do it for me>build your overhead press, a lot of that definitely translates over to bench>don't be an autist who's fully against use of elbow sleeves, they're good for building up strength which will translate to raw>Train pin press>unironically check your form and technique, mine actually wasn't that good when I was at 2.5pl8 - check out Australian Strength Coach, he has good videos on thisAnd of course you gotta be eating too. don't worry about been shredded by the time you hit 3pl8
>>77302540Aside from just benching literally all the time that's how you can help work on specific parts of the rom of bench. Some other things to supplement(don't forget to be going to actual failure and do a lot of sets throughout the week) are training with the safeties closer to you for liftoff specific training, paused bench like pausing with the bar on your chest, of course just various different variants and other lifts like machines or dumbbells, and doing enough delts and tris since every 1lb on one of those lifts is 1lb on bench.
>>77302551>1x/wk I'm more of a fan of potential strength peak than constantly being fresh for every session. It's rarer for you to be losing so much gains by doing the same muscles and lifting less, than you will accrue over the year by constantly forcing recovery to be at a higher rate. My theory is if you fully obliterated your chest by going heavy and a ton of sets after that, you will more often benefit by only resting 2 days before the rate of protein synthesis goes down.
>>77302551Thanks for the tips, I appreciate it. I currently bench twice a week but I might reduce it to once
>>77302547thickness measurement study wasnt a study with control you larping dyel. They measure the % of change before/after exercise (namely the pump) and concluded that that "acute" difference between %ges in thickness will affect the hypertrophy. You don't do >"delta"on percentages of increase, educate yourself Just stick to your flat presses, milk and rice, otherwise you might hurt yourself more I'm afraid.
>>77302504PLENTY OF RECOMMENDATIONS OUT THERE,DB CHEST PRESS, BARBELL FLAT, DB FLY,DB INLINE, BARBELL INCLINE,CABLE CROSS OVER, FLY, LOW TO HIGH,>>77302551GOOD ADVICE,BODYWEIGHT,POST CHEST,>>77302564TWICE A WEEK WORKS,HEAVY SETS OF 5X3,EVEN HEAVIER SETS OF 3X3REST 2 DAYSMODERATE FLAT BB BENCH FOR 3X10 OR EVEN 4X10,SOME ARMS/TRICEPS,MORE FLST BENCH LOWER WEIGJT TO FINISH
>>77302590HEAVY 5x3ORHEAVIER 3X3,NOT BOTH
>>77302383He’s the Big Dawg he can talk any way he damn well wants.
>>77302497all this talk for an effect ridiculously smaller than doing an extra drop set?
>>77302605>whataboutismyou can do an extra drop set on inclined. Now im going to sleep, you won't steal any more gains from me, you dyel goblin.
>>77302375Bench is the easiest way to do chest volume. Just don't do bullshit where you can barely move it and think you're going to die or rip your shit apart
>>77302622It's not whataboutism, it's about first improving the things that have the largest effect.
>>77302375pecdec is by far the bestthen just bench press etc.pecs are by far most important muscle group in terms of inducing female attraction, all studies comfirm this. once you have defined pecs under t-shirt they cant get their eyes off you and want to touch your chest all the time
bulbous pecs are the gayest muscle
>>77302741Not while bubble glutes exist my man
>>77302723what if ive got gyno tits from puberty? is it over 4 me?>t. dyel who started lifting 4mo ago
>>77302551>shy away from high freq Idk if ai out in an excessive amount of work for one month straight, then the next month I know I'm gonna have an easier time with the same weights once I rest for a week or so.>build delts/ohpI'm currently putting shoulders ahead of bench most of the time since I was only doing ohp like once a week whilst benching thrice.>sleevesNah >techniqueYeah just compress real tight and try to arch as much as possible. Lowering the bar below your chest in bar path is both a stronger movement and it shortens rom with an arch. I barely even use leg drive, I went from 275 on the best day to multiple reps of 3pl8s by optimizing the powerlifter style bench technique.
>>77302840most people claiming gyno are just fatasses who haven't lost the weight.If a woman can lower her fat percentage to the point her tits vanish surely you can too?
>>77302723>pec deckOnce I was benching 2pl8s I couldn't even use the one my gym has. It's now strictly for unilateral rear delt flies since you can rotate and get the weaker part of the range of motion.
>>77302867>get massive pecs and bench>don't get too fat or cut too hard for too long to make your hormone profile worse
speaking of which, is there much difference in effectiveness on the bent arm variant of the machine?
anons I need your helpI cannot build my chest or improve my bench for the life of me. I'm 5'8" 150lbs and my 1rm is around 185-195lbs at RPE 11, tunnel vision, pushing like my life depends on it, face purple. I built up to a 225 bench 3 years ago, while on creatine, weighing 25lbs more, and benching 5x5 every other day. however my chest looked exactly the fucking same as before, no real growth. i pivoted to doing incline, pec deck, DB bench, all kinds of stuff to try and actually grow the muscle and... my bench 1rm did not fucking budge. after getting off creatine (caused me to gain tons of water weight which tanked my run times) I could not gain real strength in the bench press for the life of me.I'm back to struggling to bench 155lbs for 3x10 which is similar to what I lifted when I first started benching years ago. What the fuck do I have to do?
>>77302867>most people claiming gyno are just fatasses who haven't lost the weightI wish that was the case for me but even at 145lbs these estrogenic bitch tits were still here and visible through shirts. Now im ~155 and desperately trying to put on muscle but I think it’s just over for me barring paying thousands on surgery for a normal looking chest
>>77302882>150 lbs>Guys, I'm benching above my own fucking bodyweight and I'm finding it hard to progress beyond it...Truly a mind-boggling mystery
>>77302882YOU WILL HAVE MUSCLE MEMORY,YOU WILL BOUNCE QUICKERPROGRESSIVE OVERLOAD,5X5 AND ADD TINY BIT OF WEIGHT EACH SESSION,>>77302896IT TAKES MANY MONTHS,CONSISTENCY IS KEY,JUST GO AND LIFT AND DONT THINK ABOUT IT FOR 8-12 MONTHS
>>77302896you're making mountains out of molehills anon.
>>77302375All depends on arm to chest width. Shorter arms means bench will likely fail on chest making it best for chest.Longer arms narrower chest means it will likely fail on the tricep and will need aggressive isolation to balance it.Upper chest almost always needs bench though. Just because how technical isolating it without the front delt or the tiny part of the clavivular head jumping in is. Just a lot easier to do with high angle pressing and modifying your bar path so you can flare your elbows to hit it more but miss the bit that mess with acromion or cause impingment. This looks like Head ) bodyThe bar goes lower as your elbows cross your body. Which means your their angle changes to around 45 mid rep then flares to almost 70 degrees at the ends of the rom to emphasize the upper chest fibers. Bar path and it's interaction with arm angle have some pretty crazy implications for muscle growth but is difficult to articulate.
>>77302468Noo!!! Saar, do you realize that most people dont lift weights ??! The average adult is fat and doesn't lift!!! You must compare yourself to them!
>>77302375pecs that big aren't attractivet. woman
>>77302375>wide grip for outer>incline and flatback narrow grip for inner>reverse for full stretch>machines over dbs or cables since you can really load the weight on and try to find whatever suits your rom needs for muscle activationIf I was only focusing on chest growth I'd be doing a lot more flat bench and machine pressing than is typical.
>>77302936Because it has no maturity and not enough delts and arms to back it up girlfriend.>t. bodybuilder with breast implants
>>77302936Women opinions are not important
>>77302701this largest effect won't be spread evenly and will happen in the middle section of pecs
>>77302882To improve your musculature in a sense to put up more weight you gotta be hitting the sets properly when you strength peak. Basically the opposite of missing a set once you warmed up.
>>77303007Meh go heavier for real
>>77302375Svend presses are the way to go for chest.
>>77303104you can go heavier and do inclined sets as well, it's amazing how hard it is for you to grasp. As I stated earlier, you own all your failures.
>>77302459>>77302470Most Zoomers I see are skinnyfat or overweight. My experience is a year back at college.
>>77303154I'd just improve my first ez
>>77303170>flatEasier to improve strict flat then incline than vice versa
>>77303188Then, your upper chest will be underdeveloped relative to your middle chest. That may not be a concern for you, however, as your chest is probably masked by a thick layer of fat.
>>77302375The only way actually. Big pecs didn't exist before benching became mainstream. You can get chiseled, flat armorplate pecs without benching (Look at Greek statues), but giant voluminous man-mounds are only possible with the bench press.
>>77302882eat more fucking FOOD that is going to get you BIGGER.that is so low weight even for that height.
>>77303222>flatback stricter on pecs even if low reps>narrower grip for some reason, wide-open never hits upper pecs for me in>more guillotine bar path than ribs to hipsI already am doing more upper chest even on flat though. I don't have to get fat to gain muscle but I have before. It kind of is better.
>>77303007Read your own fucking stuff, peak activation occurring in the middle doesn't mean the rest of the chest wasn't activated as well. Your own graphs show a frankly minuscule difference between angles
>>77302592>>77302590>>77302551I appreciate the advice :)
>>77302375If u don't have the right proportions for it, it can be devastating to your shoulders. Bench is kind of a vibe exercise I might drop it, but my arms are shortish like a Mexican fat bicep guy so it fits
>>77302605That's SBL lifters for you. If anything the chart proves that you are good as long as you combine some sort of pressing + flying. Alternate every now and then as your physique develops.
>>77302375Imagine wanting to bimbofie yourself
>>77302873Not if you are isolating properly. I have seen plenty of dyel retards finishing the push with their biceps/delts, the chest only moves your humerus. You can also cheat on the bent arm variant but it is easier to notice.
>>77303877So I should pretend I don't have a forearm/hands and focus only on moving my upper arms?
>>77303875>keeps doing chest without having cannons and a big backWhat are you even doing. It's rare enough to be good at chest but to actually seemingly purposefully neglect delts as if they're just important just takes me back.
>>77303875But enough about bodybuilding as a whole
>>77303875The term for males is Himbo btw
>>77303883Make it shorter and kind of hybridize it to a press to add some different romhacking anon. Don't forget trying to use more upper chest and shoulders.
>>77302375>PicFace really is everything huh...
>>77303883In my case I try to keep my biceps + forearms + wrist + triceps steady while being extended, it feels that my chest is "calling" the humerus to the front. To reduce shoulder involvement always aim for the "arrow" with your arm positioning. Learning what each muscle does on what hinges helps you figure out YOUR proper form in a lot of exercises, specially with isolations.
>>77302375Synthol faggot
>>77303895Nah, still bimbod
>>77303916Just something to add uh cable flies. You can really do a lot of chest and get the fibers that are activated by raising your arms out in front like a front delt fly more than just spamming thr typical chest movements. It helps to get the front part of chest. And yes this is assuming you're just doing an exaggerated variant of chest flies instead of trying to make a chest fly out of a shoulder exclusive exercise.
>>77303924>durr the whole chest is the front Ok set a cable chest fly, stand behind the middle and then stand in front of like sprinting. Now take that to db flies and universal pressing. I'm going for chest thickness not width, definition, or whatever. Like thicker from the side view. I wish I had a pec dec that I could use it mogs the shit out of cables.
>>77302896You look like I used to, even the body hair pattern. Get leaner they will go away.
>>77302375bimbo
>>77302419Just because it’s one muscle does not mean all fibers are being equally taxed. If all I ever did was decline bench press I would never significantly load my upper chest fibers compared to my lower because they are not parallel to the plane of motion, so they cannot contribute much to moving the weight.
>>77303741lol, literal sub 70
>>77304150me dumb, why me wrong?
>>77302896you have bit larger nipple area than average so it may look like gyno but just get more muscle under there it will look better. you dont have much muscle mass in your pecs right nowpecdec, bench, actually incline chest press (preferably with machine with plates) would be good hitting your upper chest
>>77304154ACTIVATION DISTRIBUTION CHANGES SIGNIFICANTLY WITH THE ANGLEwhat's your education level?
>>77304370I’m gonna educate my foot right up your ass. I crush fake tough guys like you for a living and they always end up crying lmao honestly that’s the best part.
>>77304370"Significant" is scientese for "the experiment yielded an effect that is consistently measurable in the measurement range we studied". I am asking, percentage wise, how more effective is benching at an angle vs flat benching due to this effect.
>>77302896you don't even look like you have gyno kek this board is so fucking insecure
>>77304675What most of this board doesn't get is that genuine gynaecomastia is actually very rare. Most of the dudes here who think they have it are just skinnyfat pieces of shit with zero muscle, or full blown fat fucks well over 30% bf. It's pretty normal to get tits when you're fucking 300lbs, that ain't gyno. They all just need to lose fat and build muscle.
>ALL THIS BACK AND FORTH>NO ONE POSTS THEIR CHEST>EXCEPT FOR 2 OF USMAKE OF THAT WHAT YOU WILL
>>77304079.>>77302458
>>77304826Check out mine
>>77302375Just do what scoobs doeshttps://www.youtube.com/watch?v=bmZSqj1LGbY
>>77304842THATS MORE LIKE IT!
>>77304273>>77304675>>77304752But how is it possible for me to get all the way down to 145lbs and still have tits? That’s skeleton tier. It just makes no sense, am i missing something?
>>77304864What an ugly repulsive individual, what a weird unfunny brand of humor. Weird comments as well. Glad this website and everything around it was buried six feet under 5 years ago and that the corpse will rot away into inexistence very soon
The holy trinity:Bench pressIncline dumbbell flye pressLow cable crossover
>>77303931Yeah I mean people should play with specifics after they already have some muscle. Like, if your triceps are small to begin with focusing on individual heads is gonna be a waste of time.
>>77304842I know it took effort and I'm not disparaging you trying but it isn't something I'm impressed by or would want for myself. I think you can do better (a lot better).
>>77302379retard
Bench can work but make sure not to arch
>>77302379Chill, brah. You don’t need to yell here.
>>77302451those boys are looking good
>>77305814This. Arch is pure ego lifting and actually takes away from the gains benching will get you. Sure you can lift more, but it will do less.I am 100% convinced this is why so many say bench is a bad chest exercise, they do it with gigantic arch and literal 4 inch ROM, so of course it does nothing to build muscle. Just remember you're a bodybuilder not a powerlifter, your number doesn't really matter, what matters is you use the most weight possible but while actually completing full reps with good technique
