Flat bench vs. Incline and Decline

[Nathan]

On chest night I do flat, incline,then decline using a pyramid type routine. It goes 1x8,1x5,1x3,1x1,1x1,1x1,1x5, increasing weight with each set till the last set the weight drops down for a set of 5. The question is if I do this on flat, incline, and decline would this be considered overtraining. I work chest specifically once a week but it also gets hit during tricep workout with narrow press and reverse grip press. I hear people saying flat bench is overrated and that incline is where its at, or decline is a waste of time. Then I hear decline is the ticket to increase tricep strength for a bigger flat bench. Whats up! Basically what I am looking for is a big flat bench and will do whatever it takes....just want to know what that is.

 

[DirkMoneyshot]

If your trying to get a bigger flat bench your doing to much of the wrong work. - Here is a link to a good article on benching.

http://www.musclemonthly.com/print/001015-tate-westside-powerlifting.htm

 

[Frosty]

Here are some more articles that might be useful:

http://www.criticalbench.com/bench-press-technique.htm

http://www.criticalbench.com/benchpressarticles8.htm

 

[blackbeard]

i hit all 3 moves
incline 5x5
flat dbell 2x8-10
decline 2x8-10
you could use flat bench for 5x5..you should bre able to squeeze some stregth out of that routine..