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[–]Planned_Apathy -28 ポイント-27 ポイント  (115子コメント)

ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

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.

[–][deleted] 18 ポイント19 ポイント  (41子コメント)

ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

I never do regular bench press...strength contest

k, you're almost certainly going to lose.

[–][deleted] 9 ポイント10 ポイント  (1子コメント)

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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?

[–]moldeh 9 ポイント10 ポイント  (7子コメント)

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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]  (34子コメント)

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[deleted]

    [–]Planned_Apathy -5 ポイント-4 ポイント  (33子コメント)

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    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.

    [–]koolaidman123Roller Derby 4 ポイント5 ポイント  (32子コメント)

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    spoken like professional non-lifter

    [–]c00ner 0 ポイント1 ポイント  (6子コメント)

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    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.

    [–][deleted] 6 ポイント7 ポイント  (3子コメント)

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    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.

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

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    What if he wants some of that silverback action?

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

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    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.

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

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    Could you post that when you have a chance? Kinda curious.

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

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    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 -4 ポイント-3 ポイント  (0子コメント)

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    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 -4 ポイント-3 ポイント  (11子コメント)

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

    [–]hammock22 4 ポイント5 ポイント  (3子コメント)

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

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

    [–]AMbuckWeightlifting -5 ポイント-4 ポイント  (2子コメント)

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

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

    [–]hammock22 7 ポイント8 ポイント  (0子コメント)

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

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

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

    [–]MatrixOfLiberty -1 ポイント0 ポイント  (7子コメント)

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    Haters always hate bro. I do bench, (225x6x5) but I have to say for me other muscle groups over power my weak Pecs while benching. Any Pec gains from bench are basically bonus

    [–][deleted] 1 ポイント2 ポイント  (6子コメント)

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    Widen your grip and don't flair your elbows. It's a problem with your technique, not with the movement.

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

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    I'm not sure, I put middle finger on smooth in between the grips so pretty wide. i do close grip for triceps and it seems I can make the mind muscle connection better- seems like I just can't keep my Pecs tight while standard benching. I'll try tomorrow a couple inches wider and test to see where I feel it or can make the connection better.

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

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    Now that I'm describing it it's probably elbow flair since it works when I'm close gripping for triceps I pay special attention to keep elbows in.. I'll double check elbows first thanks dude

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

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    Np, I actually switched to a wider grip and bench off the top of my abs with a pretty severe arc and really feel my pecs every time I bench. You don't necessarily need to adapt a crazy arch or anything, but keeping your elbows tight along with wider grip should work nicely. It might take a week or two until it feels normal tho.

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

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    How much wider than the middle finger on smooth do you go?

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

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    I actually keep my pointer finger on the marks, so that's 32" on a standard powerlifting bar. I'm also 5'6", so that might not be as wide for you as it is for me.

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

    ごめんなさい。これは既にアーカイブしてあり、もう投票はできません。

    Roger that I'm just under 6ft