Bench pressing for building size

[leopoldbloom]

I admit that I was once caught up in the recurring gym question "how much do you bench?" As a result, I tended to prioritize the bench press and have built a chest that has sort of a sagging look---you know, the one that screams "I have neglected Incline exercises." And since I have taken up bodybuilding, I care more about looks than anything. I was watching an old Flex Wheeler workout tape, and in his chest routine, he brings the bar to the bottom of his neck on both incline and flat barbell presses. He says that bringing the bar to the lower part of the neck rather than below the nipples puts more emphasis on the chest. Is this something that differs from person to person? I am curious to know how all of you that put the most pride in your chest feel about this before I try it in my routine.

 

[xmyb420x]

When I do inclines, I always pull the bar (or dumbells)
just below my chin.
Also, I put my thumbs over the bar, all of this places more emphasis on the chest muscles.

 

[leopoldbloom]

so a thumbless grip will emphasize the chest muscles more? Thanks for the advice. Anyone else with tips please chime in. I just started bodybuilding a year and a half ago..... I've added five inches to my arms, but chest is a weaker point from me. I think I'm one of the few who cant bench 315 for reps and has 19 inch arms...lol. I'm gonna have to do something different for chest. Thanks for the responses. Any advice on building the inner portion of the triceps would also be appreciated greatly

 

[mike1107]

When I do inclines, I always pull the bar (or dumbells)
just below my chin.
Also, I put my thumbs over the bar, all of this places more emphasis on the chest muscles.

curious about this "thumb rule" for building better chest

 

[btech]

curious about this "thumb rule" for building better chest

I've seen enough videos of a dude dropping the bar onto his ribcage to never try this.

It works for back though, that's a given.

 

[duceswild]

I've seen enough videos of a dude dropping the bar onto his ribcage to never try this.

amen to that i use to do exactly that thumbs over on everything it did work but i was a victim to a nice 215lb bar falling on me cuz my rist gave out due to the thumbs over luckly i was fine the wieght wasnt locked in but that was the last time i did bench that way

 

[big E]

Make sure your grip is wide enough to stimulate your pecs. If you have built up that much muscle on your arms, I would wonder if your using a closer than average grip which is stimulating more tricep growth/shoulder growth than pec growth? Get away from numbers and try neck presses and keep your grip at a position that allows your arms to be aprox. 90 degrees when at the bottom of the press.

 

[yb62338]

I have had great results in incline bench presses bringing the bar down to my upper pecs, not my neck though. I would consider that to be somewhat risky , no matter how good your spotter is

Then again, i'm no flex wheeler, and his techniques obviously worked for him.

Although bench press is a staple of building a massive chest, remember that you have to use a variety of routines to build a truly proportional chest. Flyes and dumbells, along with machines and cables all need their place in a workout. I try to change my routine for every muscle very frequently, so i can continue to "shock" different fibers into growing, and truly shape the muscles to be proportional from all angles.

 

[brineal]

every other day there is another guy on another board with a another freshly torn pec from benching, what is the point when other exercises can be as effective and less risky than flat barbell bench?

i dont know how it came to be, but the bench press has been put on a pedestal by people for so long...

 

[alan1973]

so a thumbless grip will emphasize the chest muscles more? Thanks for the advice. Anyone else with tips please chime in. I just started bodybuilding a year and a half ago..... I've added five inches to my arms, but chest is a weaker point from me. I think I'm one of the few who cant bench 315 for reps and has 19 inch arms...lol. I'm gonna have to do something different for chest. Thanks for the responses. Any advice on building the inner portion of the triceps would also be appreciated greatly

no, it will not, if you hold the bar properly in your hand (above the wrist and not back where the wrist is being forced back) you can do the lift properly.
thumbless is only safe for pulling exercises, not pushing.

 

[blackhole]

curious about this "thumb rule" for building better chest

nature allowed us to evolve opposable thumbs for a reason

http://www.youtube.com/watch?v=cSJCDcAKShA

http://www.youtube.com/watch?v=mta-4d8CM9Y

 

[alan1973]

every other day there is another guy on another board with a another freshly torn pec from benching, what is the point when other exercises can be as effective and less risky than flat barbell bench?

i dont know how it came to be, but the bench press has been put on a pedestal by people for so long...

because there is no powerlifting comp that has dumbbell flyes as one of the lifts.
That being said, I take a break from bench 6 months (total, not consecutive) out of the year and do assistance exercises, it seriously helps me break my plateaus. My goal is 400lbs by December.

 

[Gunsmith]

I personaly think that the benchpress is over rated , I get much better pump from other exercises and ALOT less shoulder pain.

I don't know why the hell everybody is obsesed with "how much ya bench" , I had people ask me that on days I was working legs , WTF.

While looking at those bench accidents I ran accross this vid and think it has to be BS , the guy doing it has some size but most folks I know his size can't bench 225 for 23 reps let along 500+
anybody out their think or knw if this is legit?

http://www.youtube.com/watch?v=9fPaZLJcwQc&NR=1

 

[Gunsmith]

Or this one? the bar isin't bending nearly enough

http://www.youtube.com/watch?v=W4J0EJi4K44&NR=1

 

[street]

I reckon if you look at arnold ,franco,Yates ,Coleman etc.All did benches for reps but also inclines, flyes, dips or declines, crossovers for sets of 8-15.When upper pecs fell behind they swapped inclines and benches around.Benches are only 1/5 th of the equation that how much energy they deserve.Coleman only benches around 405 for 12-15 reps and has great pecs but the weight is not out of this world for a 330lb guy.

 

[samiam]

What works for me....

to make my chest grow I have found that when I bring the bar down higher on my chest it does make my chest grow more. For years I benched some heavy weight and my chest didn't grow well towards the top.
When I started benching with it closer to my neck my chest has started filling out quite a bit.

Here are a couple of observations:
1. you have to be careful with your sholders. I definately use about half the weight this way.

2. If you want to keep your max up you can try what I do. I warm up. Then sets with 135, 225, 275 and 315 are done close to the neck. Anything heavier I drop down into the powerlifting style bench. sometimes I just stick with 2255 and do reps with that. Seems to make my chest grow better than doing 365 or 405 with the powerlifting style.

3. If it hurts your sholders don't do it. it is OT but you GOTTA stretch properly if you are going to bench like this. My favorite is LITE dumbell pullovers with straight arms. I used to have sholder pain like crazy until I learned a couple of good streches from my physical therapist. LMK if you want details.

4. If you decide to try it close to the neck play with the elbow position. I personally tuck my elbows in close to my body when trying to use max weight. When I am wanting to build my chest I keep them out more in line with the bar.


just my ideas....

 

[Air Supply]

I've seen enough videos of a dude dropping the bar onto his ribcage to never try this.

It works for back though, that's a given.

Don't be scared.

https://i25.tinypic.com/swwy0g.gif

 

[Titan1969]

If your tall...

Im 6'4" long arms...bench works ok for size...but flyes work way better for me. I still bench but I "feel" more pec work doing heavy flyes. I work up to 100-110lbers and they feel easy and work my chest great. Some of the gym rats where I lift, bench easily 400+ lbs but flyes hurt their shoulder joints.

There are no secrets. If it works for you then its right.

 

[Turk]

While looking at those bench accidents I ran accross this vid and think it has to be BS , the guy doing it has some size but most folks I know his size can't bench 225 for 23 reps let along 500+
anybody out their think or knw if this is legit?

http://www.youtube.com/watch?v=9fPaZLJcwQc&NR=1

He's barely even moving the bar, i doubt he could do so many 'reps' if he did the full motion.

 

[MAINEVENT]

I personaly think that the benchpress is over rated , I get much better pump from other exercises and ALOT less shoulder pain.

I don't know why the hell everybody is obsesed with "how much ya bench" , I had people ask me that on days I was working legs , WTF.

While looking at those bench accidents I ran accross this vid and think it has to be BS , the guy doing it has some size but most folks I know his size can't bench 225 for 23 reps let along 500+
anybody out their think or knw if this is legit?

http://www.youtube.com/watch?v=9fPaZLJcwQc&NR=1

Its bull. It was at the Arnold Classic. Fake plates.