Pecs
- Thread starter jay99
- Start date
Probably not. First, the weight to use is completely dependent on your strength level. Secondly, only doing flat bench press is very one dimensional. Although some people live and die by the exercise, and I def. think it is one of the "monster" exercises, I, personally need to do more then just flat. I like to implement some incline and decline exercises into my routine as well to work the chest from all angles.
Flat bench, believe it or not, does target the entire chest. However, you can focus more intensely on the upper and lower chest by working in some incline and decline presses and probably reach your goals a lot sooner.
If you have never exercised before, flat bench press may be good enough for now. If you are looking for muscle hypertrophy though, I would increase the reps. Try for 8-12 reps using a slow concentric and eccentric movement, no pause at the top or bottom.
I hope you are working your other body parts as well, not just chest!
As I always say, your muscles will adapt, so doing the same thing over and over is not the answer. Switch things up every so often.
And none of this matters if your nutrition is not right!
Hope this helps.
Flat bench, believe it or not, does target the entire chest. However, you can focus more intensely on the upper and lower chest by working in some incline and decline presses and probably reach your goals a lot sooner.
If you have never exercised before, flat bench press may be good enough for now. If you are looking for muscle hypertrophy though, I would increase the reps. Try for 8-12 reps using a slow concentric and eccentric movement, no pause at the top or bottom.
I hope you are working your other body parts as well, not just chest!
As I always say, your muscles will adapt, so doing the same thing over and over is not the answer. Switch things up every so often.
And none of this matters if your nutrition is not right!
Hope this helps.
Arch position? I am assuming you are talking about your spine, and you should not be arching your back unless you are powerlifting. If you are looking for hypertrophy, the less arch in your back the better. Focus on stretching your chest at the bottom of the movement, and focus on squeezing your pecs at the bottom.
If you feel the urge to arch your back to aid in your lift, you are probably going to heavy.
If you feel the urge to arch your back to aid in your lift, you are probably going to heavy.
2nd question.. my bench im using right now only goes upwards and i dont see how i would bench press that way because when putting the bar back on the rest i think it would be very hard... i do have a completly seperate bench that inclines and declines although has to rest bars for the bar any ideas how i would go about inclining and declining considering my bench situation?
Incline is not better then decline and vice versa. They both target of focus on different areas of the chest. If you are just starting to work out with weight, I would recommend mastering flat press first. Then move onto the other exercises.
In regards to your benching dilemma, I am not quite sure I know what you mean, but figuring out how to adjust the bench should not be difficult. If it is, or if, once it is adjusted you have trouble racking the bar, sounds to me like you need a better bench.
Sorry for the vagueness.
In regards to your benching dilemma, I am not quite sure I know what you mean, but figuring out how to adjust the bench should not be difficult. If it is, or if, once it is adjusted you have trouble racking the bar, sounds to me like you need a better bench.
Sorry for the vagueness.
i have 1 bench actually made for bench pressing.. but when u make it incline it makes it awkward to put the bar on the rest cause its behind your head does not seem safe at all..
my other bench i have does not have rests for the bar period..
ive been bench pressing flat for a while now so i wanna move on to incline/decline right now mainly looking to get the pecs in shape a bit more..
my other bench i have does not have rests for the bar period..
ive been bench pressing flat for a while now so i wanna move on to incline/decline right now mainly looking to get the pecs in shape a bit more..
I can't really offer any advice other then to get a new bench that allows for easy racking of the weight. If it feels awkward to rack the weights, I am guessing that it puts your shoulders into some vulnerable, stress positions which is not good. Shoulders are a special commodity when it comes to weight training and when abused, lifting weights will be hell! So take the necessary steps to have safe equipment readily available to you.
I would start with incline, but again, one is not better than the other. They both focus on different areas of the chest.
Sorry..so now I don t know what position to assume while benching. I mean..where should I put my feet? on the bench or on the floor? Should my back stay stick on the bench?Few weeks ago I ve read an article on this forum about the importance of "arching your back" in way to improve your bench press. (Is a thread on the weights training sec..I think)
Now, I m nor a BB nor a powerlifter...just doin gym at home to stay fit..I dont lift heavy weights...what is the right postion for bench press? Is it the same for incline and for DB bench press?
Any links to watch this.?
Cheers
Now, I m nor a BB nor a powerlifter...just doin gym at home to stay fit..I dont lift heavy weights...what is the right postion for bench press? Is it the same for incline and for DB bench press?
Any links to watch this.?
Cheers