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Pec Fly vs. Dumbell Bench Press (self.Fitness)

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[–]Planned_Apathy -23 ポイント-22 ポイント  (96子コメント)

My pecs are very well developed, which I attribute to my workout. I never do regular bench press. Ever. I only do dumbbell presses and dumbbell flies, and I do them both on incline, decline, and flat benches. I also do many other pec exercises (but, again, no bench pressing). If I had to only choose six things to do, though, I'd do the dumbbell presses and dumbbell flies on each of the three benches. I do very high reps (at least 15 reps per set) and I do five sets for each lift on each bench.

So, my opinion -- Stop the bench press, and do dumbbell presses and dumbbell flies both, and do them on the three different benches. Or, if you like the bench press and think it's helpful, then do both dumbbell presses and flies and hit them at the different angles.

Edit -- I wish I could challenge all of you down-voters to a strength contest, to a body-fat percentage contest, and to some kind of context that measured and compared muscle development and vascularity.

Edit -- OP, ignore the down-votes. If developed pecs are your highest priority, focus on the dumbbell presses and flies. Do the bench press too, if you like it and if you have time. But, even if you like it, it's the one of the three to drop if your focus is building an developing pecs. To me, bench pressing is totally useless. And, as I watch people bench pressing at the gym every single day, I can see that it's totally useless to them too. The vast majority of people have terrible bench-pressing form. And most of them have terribly undeveloped pecs. And most of them aren't strong. They think they can bench-press their way into big pecs. Maybe, but only a few of them and only after a very long time. If you want very high-quality pecs, you should focus on the dumbbell presses and flies.

[–]LiftThingsUpThenDownStupid Kipping Baby 10 ポイント11 ポイント  (39子コメント)

I never do regular bench press...strength contest

k, you're almost certainly going to lose.

[–]MuhMilkshake 5 ポイント6 ポイント  (1子コメント)

to a body-fat percentage contest

How is this remotely relevant to benching with only dumbbells, and how it is better than regular barbell bench press?

[–]Planned_Apathy -4 ポイント-3 ポイント  (0子コメント)

You're really aggressive and obsessed. I think you can get therapy for that. Do some research on whether muscle size/volume helps generalized fat burning. And find a good therapist.

[–]moldeh 8 ポイント9 ポイント  (6子コメント)

Bench press is good for pecs and more importantly... benching helps you bench more. Most people here actually care about their lifts and not just how big their pecs are so I don't think 'stop benching' is a good idea.

That said, if you're not half repping and you're not getting the results you want from flat bench press and don't care at all about your lift numbers and are only into it for aesthetics, then in that case maybe.

[–][削除されました]  (28子コメント)

[deleted]

    [–]Planned_Apathy -2 ポイント-1 ポイント  (27子コメント)

    Whatever. Nice grammar and spelling, by the way. I'm not one of the clowns who takes pictures of himself while lifting. Sorry. I'm busy lifting. You might be better served by spending more time with elementary books and in elementary classrooms than in a gym.

    [–]koolaidman123[🍰] 3 ポイント4 ポイント  (26子コメント)

    spoken like professional non-lifter

    [–]Planned_Apathy -5 ポイント-4 ポイント  (25子コメント)

    Spoken like an uneducated child.

    [–]koolaidman123[🍰] 2 ポイント3 ポイント  (24子コメント)

    it's pretty amusing how far you would go to avoid backing up your claims that. i mean if you want to insult other people's intelligence rather than walking the walk, you might want to make sure you didn't misspell contest as context there champ ;)

    [–]Planned_Apathy -5 ポイント-4 ポイント  (23子コメント)

    You are so bad at writing and thinking. I think the two are related. I'm typing on an iPad that auto-corrects, so any misspellings are just typos (from typing quickly) that are auto-corrected incorrectly. You, on the other hand, can't spell, can't use grammar properly, and don't have the slightest clue about punctuation. You also have essentially zero rational thinking skills. And you're an angry and envious tough-guy. That's a very bad combination.

    [–]MuhMilkshake 3 ポイント4 ポイント  (1子コメント)

    Have you been tested/diagnosed with aspergers snydrome, or special snowflake syndrome, at any point in your life?

    [–]koolaidman123[🍰] 2 ポイント3 ポイント  (0子コメント)

    please, he is taxes > 5x your salary and can beat you in a straight up strength/physique context. you ain't got shit on him

    [–]koolaidman123[🍰] 2 ポイント3 ポイント  (20子コメント)

    for someone who's "too busy lifting" to take a picture to prove that you don't look like a sack of potatoes, you sure spend a lot of time arguing on the internet

    i'm curious how you got "zero rational thinking skills" from me asking you to verify the claims you made. if anything i'd say that's more telling of bad rational thinking than anything

    but regardless of how hypocritical you are, i just want to see you take a picture with indisputable proof that it's you, if you say you're stronger and look better than all your downvoters. the fact that you haven't done so in the past 2 hours, and instead spent all that time resorting to ad hominem attacks on anyone who challenges your claims just shows how pathetic you are, not to mention how pathetic you probably look

    [–]Planned_Apathy -3 ポイント-2 ポイント  (19子コメント)

    I was at the gym all night over night and now I'm home getting ready to sleep. But keep talking. You're wasting your time. Your life is still your life and my life is still my life. Nothing will change that.

    [–]koolaidman123[🍰] 1 ポイント2 ポイント  (18子コメント)

    and you spent 2 hrs having internet fights instead of taking 30 seconds to take a picture to prove the haters wrong? you're weak and sad and have to resort to insulting people who are better than you in every way. nothing will change that

    [–]c00ner 1 ポイント2 ポイント  (5子コメント)

    do you have any good videos for decline? I do dumbell incline and flat but I can never seem to figure out how to do decline.

    [–]LiftThingsUpThenDownStupid Kipping Baby 2 ポイント3 ポイント  (2子コメント)

    All decline does is shorten your range of motion and is a tough position to get into. Drop it, add more flat and incline volume.

    [–]DrTye 1 ポイント2 ポイント  (0子コメント)

    What if he wants some of that silverback action?

    [–]mrocz 0 ポイント1 ポイント  (0子コメント)

    My almost gorilla arms are forever grateful for decline bench.

    Also there were some researches made that show the small decline gives more muscle activation than straight flat bench. No citation cause on phone.

    [–]Planned_Apathy -1 ポイント0 ポイント  (0子コメント)

    So, I'm assuming that your gym doesn't have a regular decline bench. If it does, just remove the barbell and use the bench with the dumbbells.

    My gym has several decline benches, but I prefer and use the sit-up bench. I'm assuming that you're gym has a sit-up bench. If so, just do presses and flies in that. If you have trouble lifting the dumbbells into place or dropping germ, then put those little,cushioned seats on each side of the bench and use them as tables for picking up and putting down the dumbbells they're the perfect height.

    [–]Planned_Apathy -1 ポイント0 ポイント  (0子コメント)

    Sorry, I think I misunderstood your question. I don't have any videos and I'd just do a normal search if I were looking for one.

    But I'd suggest that you try a variety of angles and hand positions and see what works best for you. Make sure you're concentrating on feeling your pec muscles while you're experimenting and you'll find the right position for you. Just go through some trial-and-error to get you there where you're really feeling it. But I always do that -- I'm constantly thinking about different ways and different angles to hit each muscle. I really concentrate on the relevant muscle while lifting, concentrate on feeling it expand and contract, and keep adjusting until something works for you and then repeat the process endlessly.

    [–]AMbuckWeightlifting -2 ポイント-1 ポイント  (11子コメント)

    Your absolutely right, don't now why we're being downvoted by the benchpress bros circlejerk but to each their own

    [–]hammock22 2 ポイント3 ポイント  (3子コメント)

    Telling a novice on Stronglifts to completely change the program will get you downvoted.

    [–]AMbuckWeightlifting -2 ポイント-1 ポイント  (2子コメント)

    I wouldn't say changing bench press to dumbbell press is changing the program?

    [–]hammock22 4 ポイント5 ポイント  (0子コメント)

    Really? I'd say that's a pretty significant change to the program.

    [–]JustARogue 2 ポイント3 ポイント  (0子コメント)

    Since the progression will be forced to change and the stepping between progressions will have to change, its a pretty big difference.

    [–]Planned_Apathy -3 ポイント-2 ポイント  (6子コメント)

    Yeah, it's so weird how so many people have a mindless vehement affection for straight bench pressing. It's an absolutely terrible and inferior lift compared to dumbbell presses (and many other less directly comparable pec lifts).

    Regular benching gives you so much less motion range because, even assuming perfect form, the barbell stops you exactly at chest level. And most people have terrible form anyway -- either not coming anywhere near their chest or bouncing the bar off their chest as if it were a trampoline. And, for guys with short arms and a very fat chest, their motion range is automatically limited to just a few inches anyway. So, in my opinion, it's a terrible and inferior life, even with great form. To makes matters worse, most guys have absolutely atrocious form.

    And there are probably so many guys who can bench more than I can because I never bench, but it sure doesn't look like it in the vast majority of those cases.

    [–]AMbuckWeightlifting 0 ポイント1 ポイント  (5子コメント)

    We should work out sometime, you'd love the people at my gym

    [–]Planned_Apathy 0 ポイント1 ポイント  (4子コメント)

    That would be cool. I always like visiting other gyms. And I'm always looking for better gyms, even when I'm satisfied with mine.

    [–]AMbuckWeightlifting -1 ポイント0 ポイント  (3子コメント)

    NYC?

    [–]Planned_Apathy 0 ポイント1 ポイント  (2子コメント)

    I'm about as far from New York City as possible in the continental US -- California. But I travel a lot, so maybe I can track you down the next time I'm there. I'll be on the East Coast for a week staring tomorrow, but not New York, unfortunately.

    [–]AMbuckWeightlifting 0 ポイント1 ポイント  (1子コメント)

    Well PM me if you need a guest pass in manhattan lol

    [–]Planned_Apathy -1 ポイント0 ポイント  (0子コメント)

    I'll definitely do that -- thanks.