nazzysmith
kuncesmith
How many times a week where you doing this mate?
Did you have any other assistance work you found helpful?
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How many times a week where you doing this mate?
Did you have any other assistance work you found helpful?
I have found my chest has develped a lot more since i started a new routine with a mate ,i only ever did flat bench press and somtimes incline . Now i do 2 warm up sets 15 reps light weight then 5 sets on 1 weight you can only push for a max of 6-8 reps . do this on flat then do it on the incline , we use DB .
Finish off with a few DB flys and im pretty much sore the day after every chest session .
Finish off with a few DB flys and im pretty much sore the day after every chest session .
Bench Polkov
SIR BENCHALOT
I used to train every bodypart 2-3 times a week depending on how often I could get to the gym. My splits were usually Chest/Back/Legs (with arms and shoulders interspersed as I saw fit) or Chest&Back/Shoulders&Arms/Legs.
I originally used all versions of bench press but dumped decline early in the piece. I did flat bench every chest session religiously. Always first. Heavy pullovers were also a common addition then I would sometimes add drop-sets on a chest machine as a finisher.
nazzysmith
kuncesmith
Thanks man...
Dumped decline early on also.. its a shit lift IMO...
Pull overs is not a move I currently use... I might toy with it and see how I feel about it....
Bench Polkov
SIR BENCHALOT
I use flyes sometimes as well... but they were always the first thing to be skipped. They were just fluff to me.
nazzysmith
kuncesmith
Lol... I flat out refuse to do flyes... Same reason...
Although if someone could offer a valid reason to do them I would...
Maybe for people with lagging chest development... Extra blood flow etc...
Bench Polkov
SIR BENCHALOT
Extra light volume. Pec stretching. They're not useless but they're hardly integral either.
Big Mick
"2014 - Kunce of the year"
I think a lot of the answers here are way too complicated and based on more advanced trainers using split routines.
The OP is doing a 'BB Beginner Program', so I am assuming a whole body workout three times a week, not a split with a chest day.
I would say Yes you can alternate flat and incline benches on alternate workouts, would probably be the best option for a body building style beginners routine.
If you want do some dips and push ups on your rest days between main workouts if you are recovering well enough between workouts.
The OP is doing a 'BB Beginner Program', so I am assuming a whole body workout three times a week, not a split with a chest day.
I would say Yes you can alternate flat and incline benches on alternate workouts, would probably be the best option for a body building style beginners routine.
If you want do some dips and push ups on your rest days between main workouts if you are recovering well enough between workouts.
Bench Polkov
SIR BENCHALOT
I think its more that they got a bit off topic than anything.