Bench press is probably one of the stupidest exercises for building the chest. The straight bar forces you to hold it in such a way that you don't truly get full range of motion.
Ever wonder why you pretty much only feel it in your deltoid bridge and not your pecs? That's because this exercise is for fricking morons who don't understand that the deltoid bridge is not your pec.
Not only does it not work the muscle you think you're working but it's also one of the most common exercises to cause injury
You're better off just loading up the chest press machine or doing weighted push ups or dips. Those exercises actually work your pecs and wont cause injury unless you're moronic which most of you clearly are because yours still doing bench press like your dipshit gym bro told you
Pic related it's the dumbass deltoid bridge exercise
But everyone asks how much I can bench...
See your first mistake is talking to people
>not chuddmaxxxing
Never guna make it
How much can you bench?
>dips
frick no. dips actually obliterate your shoulders more than bench press ever could. and you have that same lack of ROM on top of it.
the best chest excercises to do are single/double cable flies at different elevations because you can actually get a full ROM. singles are better because you can work on your weakest side and you can cross over your chest more to further squeeze it, if you don't mind the extra minute of reps it'll add in total to the exercise.
>dips break your shoulders
Skill issue, don't lock your shoulders. The fact that you think dips have the same rom as bench goes to show that you can't even do dips properly. D Y E L
>Skill issue, don't lock your shoulders
please explain
Not him but after an AC joint sprain (not lifting related) I couldn't do dips for about 2 years. Benching caused pain for a while but was able to resume it comparatively much sooner. So it's fair to say dips are hard on the shoulders
Literally this. Dips used to flair up my sternum/give costal condritis. And i swore them off for years, then I just got stronger and better and now they’re a great exercise i do before 100lbs dumbbell presses
Just because it doesn't isolate the chest doesn't mean it's not hitting it. Benching isn't just about hitting the chest, it's an efficient exercise and a solid compound. It has carryover to many other exercises, so as a beginner it's very efficient to get stronger in Benching. This applies to most other popular compounds. You focus on them first; then once you reach respectable milestones, you add variations of them or harder exercises.
It's a moot point to complain that bench doesn't target chest enough as well. You can always add some isolations to the end of your workout anyways.
>Benching isn't just about hitting the chest,
this is where you lost me
Benching is pointless because I can't even get stronger at benching by benching. Progress only ever comes from doing lots of accessory work and periodically testing my new limit.
Filtered
Maybe just use dumbbells?
all front delt
yes
no the frick it's not
try doing dumbell bench after a few weeks of not lifting and see where you get doms
dumbell bench is amazing for your chest
after years of not feeling my pecs i've switched entirely to dumbell bench, works wonders
nobody will remember that guy squatting 400 lbs
everyone will remember that guy benching 225 lbs
Remember you for what, though?
hello dyel
Your bait would be more effective if you didn't make up something as moronic as the "deltoid bridge"
Maybe you want something like this.
https://www.bellsofsteel.us/all-products/barbells/specialty-barbells/swiss-bar/
These kind of bars were created specifically as an answer to all the reasons I listed the bench was bad
Too bad it's not the standard
I remember seeing one that had handles like the ones on hex bars for deadlifts
My brother does this lift and I worry that he will injure himself. He likes to work out when nobody is at the gym so I think he would be helpless. Too many horror stories involve this lift.
Sounds like your brother is going to get fricking yoked and shredded
Yolked* you fricking yokel
tell him to do it in the squat rack with safeties if you’re so worried
>a dyel gives lifting advice
You aren't feeling anything in your chest because you aren't benching a lot of weight.
Wrong. Benching less weight is the actual solution
>deltoid bridge
>deltoid bridge
https://duckduckgo.com/?q="deltoid+bridge"&t=opera&ia=web
the frick are u botting about bot?
>Bench press is probably one of the stupidest exercises for building the chest
not probably, it is the worst because u're gonna bum ur shoulders and u're not gonna build chest
>The straight bar forces you to hold it in such a way
that u can't tuck elbows, grip should be neutral, that's why kretins use suicide grip - they want to protec shoulders but it's physically impossible to do so without breaking ur wrists in the process
range of motion is irrevelant - build my chest with static hold, same for lower abs, upper abs and obliques, when bot is talking of range of motion bot means mechanical, dumbed down version of human model made of sticks - anatomy is much more complex and if u get full range of motion on bench or dumbbells there's a lot of twisting and turning in scapula and shoulder that's got nothing to do with contraction of pec and actually disengages it mid motion
in short - u can't bench properly because benching ain't anatomically possible because ur wrists pull on your elbows which pull on your shoulder which pulls on your scapula, use swiss bar if u rly need to bench otherwise u'll die of broken heart, or dumbels - it's still ALL FRONT AXION OF DELT but whatever floats ur boat, if ya wanna kill the delt then by all means kill ur delt chest will feel neglected though
"build my chest with static hold"
Show chest.
>Those exercises actually work your pecs
false, it's all front delt, u ain't gonna fill up sternum area ever with any of the excercises mentioned here
How do you fill up the sternum and the upper chest wise one?
think of bench press as an arm exercise more than a chest exercise. strong lats, rear delts and triceps are key to a big bench, and injury prevention.
Pec muscles are for "hugging" harder. AFAIK there is no machine in the gym to work full ROM. Same for bodyweight stuff.
This fricking sucks though
Ring pushups allows pushing and adduction
Pec deck is just peck isolation
Cable crossover allows the widest range of motion and pec activation
You have plenty of options really.
They're good options, yes. Just not ideal:
none of those let you squeeze at the end of motion.
You're also gripping rings/cables with hands, so there's unnecessary tension on the elbow joint.
You keep a bend in the elbow with crossovers. With ring pushups you rotate the rings out at the end of the rep to make it an RTO (rings turned out) pushup and bring them in. If you don't feel an intense squeeze on the end of the rep and cross chest stretch at the start you're doing them wrong. As far as elbows go they should be fine unless you're trying to do volumes you haven't accustomed yourself to or had an injury you're trying to work through rather than doing rehabilitive exercises for.
Rings it is then. Would appreciate vid/sauce/keyword on the technique used.
> As far as elbows go they should be fine unless you're trying to do volumes you haven't accustomed yourself to
Yeah, I already fricked my left one up with pull-ups last year. It's healed, just makes me paranoid.
I wouldn't know where to start with YouTube almost all online resources are polluted with crossfitters doing ring stuff wrong or using the wrong name or just making up a name or using the wrong grip.
You start it with the rings in the bench posistion same level same angle about the same distance.
As you press you bring the rings together.
Once your arms internal angle is about 130 degrees you can start turning the rings out and go into full shoulder protraction as the insides of the handles touch.
Alternatively you can go straight out until you're in full protraction then rotate the rings but that can be harder.
Rep tempo is important slow on both phases. There's no explosive reps here.
>I wouldn't know where to start with YouTube
Aye, hence the request, cause I don't recall seeing this technique employed ever.
>description
Saved. I'll try it
> There's no explosive reps here.
That's a bit of a problem, since I want to maximize the concentric part as it is gassing out (unironically Metzner style), while engaging eccentrics as less as possible.
> as it is
as I'm
>Cable crossover allows the widest range of motion and pec activation
i do these one handed and tap on my goddamn pec and it's seemed to help increase my bench a tiny bit
I have never used a bar in my life except a few times while going to the gym with this old man since then I train whatever he trains.
Always I just use dumbbells and calisthenics and alternate between those and get really good results.
They're just wide spread volume maker. You add accessories to chest after it and it will grow fine. It's just easier to do 4 sets of incline bench then 2-3 sets of tricept extensions, and flyes than it is to try to do 8 sets or more sets of flyes and tricept extensions. Stop trying to optimize so much if you're a natty.
The bar is meant to cross your palms at an angle which activates the pecs more
You and the guy in the pic are benching wrong
and gripping the bar as if you was trying to bend or break it.
barbell bench press fks up my shoulder like crazy. Dumbells give me gains and no shoulder pain
>it's anothe 'popular thing bad' thread
Can you post gour pecs with timestamp to back up your routine?
>dyel seethes because he’s not able to do essentially the best upper body exercise in existence correctly
Lmao. Lol.
bench is okay but incline bench mogs it across the board, as far as utility goes.
How to grow upper chest?
Anabolic steroids.
the best thing to do is use the chest press machine 1-armed and rotate on the seat so you get the full contraction across the body
never seen anyone else do this, anyone here do these?