Bench Press Altenitive

[rookdragons]

CAN ANY ONE GIVE ME AN ALTERNITIVE TO BENCH PRESS PLEASE HEPL I NEED TO PUT SOME SIZE ON MY CHEST IT MAKES THE REST OF MY BODY LOOK OUT OF PROPPORTION ANY HELP WOULD BE GREAT

 

[DADAWG]

if you need to add chest mass why do you want a alternative to bench ?

 

[InTraining1234]

I'm guessing you are talking about flat bench.

1.dips
2.incline presses(BB or DB)

 

[blackbeard]

if you need to add chest mass why do you want a alternative to bench ?

My guess is you need to better your form and constantly increase your weights..most knuckleheads are happy to go in on bench day and do that heavy single, double or triple and at the same time their partner/spotter is doing bent over rows!!!

 

[majic]

WOW MAYBE WE COULD FIGURE SOMETHING OUT FOR YOU IF YOU DIDN"T SOUND LIKE YOU WERE YELLING!?!!?!

 

[majic]

Seven sixteenths of one inch:

That's the distance you'd have to move your pinky in order to not sound like a complete idiot.

 

[Mudge]

What if he is on a metric keyboard, then its 12mm- Ah hah!

I love the bench, why go with an alternative? If it hurts then its time to look at your form. When I didn't know what I was doing, I was stuck @ 265 on the flat bench and it was hurting my shoulders.

 

[majic]

What if he is on a metric keyboard, then its 12mm- Ah hah!

Is that like a royale with cheese?

 

[Mudge]

In England yep My favorite McD ad is a chicks backside (naked), comparing her cooch to a burger (German ad).

Sometimes I switch my socket set stuff around, and I use metric on american stuff and vice versa. Ghetto mechanics.

 

[Golden_Muscle]

if you need to add chest mass why do you want a alternative to bench ?

I was just going to ask that.

There is no alternative. You could do incline or decline I guess. Or dumbbells if you really cant do barbbell for some reason.

You need presses for size. Then do your flyes, and cables and other stuff that you choose, but presses are the best.

 

[pullinbig]

dips work very well for someone just looking to put on size in delts, tris and pecs. you never see a guy with a small chest doing dips wit 150+ hanging off of him.

there may be some other factors involved here like protein intake, overtraining, etc.......

 

[Golden_Muscle]

dips work very well for someone just looking to put on size in delts, tris and pecs. you never see a guy with a small chest doing dips wit 150+ hanging off of him.

there may be some other factors involved here like protein intake, overtraining, etc.......

I do dips with over 150lbs extra, and my pecs are small imo. Im all triceps and delts, plus I only weigh 205lbs.

I can dip 4 plates roughly 6-7 times, and I have a small chest.

I need pullinbig to help me grow a set of pecs. This blows.

 

[pullinbig]

tough to iso chest esp if you tris and delts doing the brunt of the work. its called genteics goldee. you headed in the right direction bro just keep training.

 

[Golden_Muscle]

tough to iso chest esp if you tris and delts doing the brunt of the work. its called genteics goldee. you headed in the right direction bro just keep training.

Will do. Maybe when my tris and delts slow down, my pecs will speed up. Who knows. Ill get them one day.

 

[Golden_Muscle]

Thanks pullin.

 

[pullinbig]

i have no doubt you will a monster one day.

 

[jcp2]

For chest size i never really felt bench was that great an exercise, especially for me. Not sure if it had to do with long arms but the time my actual pecs are under tension is quite a bit less with a flat bench vs. an incline. Because on a flat bench the bar hits my chest just as it seems my pecs are beginning work and stretch it seem much more inefficient than an incline barbell which seems to keep my chest working for a much longer amount of time on each rep. This is my own personal feeling, so pullin please don't rip me apart, lol.

 

[Sensei Miagi]

flat barbell does nothing but delt and tri work for me....a slight incline helps tremendously. again, we are all different....find your nich and go with it.

 

[pullinbig]

For chest size i never really felt bench was that great an exercise, especially for me. Not sure if it had to do with long arms but the time my actual pecs are under tension is quite a bit less with a flat bench vs. an incline. Because on a flat bench the bar hits my chest just as it seems my pecs are beginning work and stretch it seem much more inefficient than an incline barbell which seems to keep my chest working for a much longer amount of time on each rep. This is my own personal feeling, so pullin please don't rip me apart, lol.

that makes sence to me. sides we got the same initials, we like cousins or sumpin

 

[pullinbig]

this is a great thread and it makes a good point (cept for one guy) that everybody is different. we respond to diferent stimuli and thats the beauty of liftng is finding what works and doing it. over time all of your routines will and should change to keep strength/size gains coming. if you doing the same routine for 2 years and wonder why you stuck there's you answer. guys compound movements are the key to growth. if you must do iso movements put them at the end of the workout. squats, deads, heavy back work are the mass builders. leave these out of your routine and you just spinning you wheeels.

oh... you say you got injuries that wont allow you to do these movements? if you not smart enough to figure out a way to do compound movements in other manners then you prolly dont need to be lifting and esp posting advise on a board like this one.