Realistically how important is flat benching.

[eery]

For who with what goal?

For physique? Not needed

For powerlifting? Pretty important, especially Around competition time.

 

[FoxLift]

For those of you inclining what are you using for an angle? I'm currently using like 15-20 degree angle which might be too low but it's comfortable. Might start just doing close grip bench a at this angle the do DBs at closer to 30-35. Do you think at 15-20 it's basically a flat bench? For me personally it's way more comfortable on my shoulders but I'm not sure if I should classify this as flat or incline.

 

[MFAAS]

For those of you inclining what are you using for an angle? I'm currently using like 15-20 degree angle which might be too low but it's comfortable. Might start just doing close grip bench a at this angle the do DBs at closer to 30-35. Do you think at 15-20 it's basically a flat bench? For me personally it's way more comfortable on my shoulders but I'm not sure if I should classify this as flat or incline.

I adjust my bench to ~35 degrees when I do incline. Idk exactly what it is, but it's somewhere around there. Too much incline and it's all delts. Too little and it's just not targeting things properly.

If you are arching your back, then really a 15 degree incline could be made flat. I see guys arch their back so much on flat bench that they're pretty much doing a decline bench. Of course, with a good amount of incline arching your back becomes difficult just due to the angle of your body. IMO 15-20 degrees is too little...BUT that is just like, my opinion, man.

If I were you, next time I was at the gym I would do a few lighter sets, like 60-70% 1RM of incline benches at different angles, just reaaally slow reps where you're not focused on the lift so much as you are just sensing exactly where your muscles are being worked. To do this, I would pause at the bottom of my rep for a second to really notice my muscles. It can be really helpful for people to have a spotter take their finger and poke different spots of your delts and pecs to help you feel where the work is happening. Closing your eyes can help with sensing these feelings too, but be careful as it could be disorienting when you're under load.

 

[FoxLift]

I adjust my bench to ~35 degrees when I do incline. Idk exactly what it is, but it's somewhere around there. Too much incline and it's all delts. Too little and it's just not targeting things properly.

If you are arching your back, then really a 15 degree incline could be made flat. I see guys arch their back so much on flat bench that they're pretty much doing a decline bench. Of course, with a good amount of incline arching your back becomes difficult just due to the angle of your body. IMO 15-20 degrees is too little...BUT that is just like, my opinion, man.

If I were you, next time I was at the gym I would do a few lighter sets, like 60-70% 1RM of incline benches at different angles, just reaaally slow reps where you're not focused on the lift so much as you are just sensing exactly where your muscles are being worked. To do this, I would pause at the bottom of my rep for a second to really notice my muscles. It can be really helpful for people to have a spotter take their finger and poke different spots of your delts and pecs to help you feel where the work is happening. Closing your eyes can help with sensing these feelings too, but be careful as it could be disorienting when you're under load.

Thanks for the advice, really good idea. Appreciate you.

 

[Sven_Northman]

Did you have surgery?

No, it was a partial tear. And my labrum is tore up. It was from doing overhead oly lifts. I had pain, but pushed anyways. Until one day getting up a clean and press went a little sideways on me....and that was it.
I got two cortisone shots about 9 months apart. Didnt really help all that much. Just time off and training smarter. I can oly lift now, Just no heavy loads overhead.

 

[Sven_Northman]

i enjoy flat benching. That's actually on the list for tonight. Although i feel for those with shoulder issues. 6-7 sets is my breaking point before the front delts begin to scream bloody murder.

I envy those that can flat bench without issues.

 

[Minihulk82]

I always go heavy on the flat bench, inclines,etc whether it's dumbbells or barbell. I seem to hurt my tendon in my elbow less doing dumbbells than barbell though.
I'm actually glad I ran across this post, because I'm going to stop doing barbell bench completely and do consistent lighter weight in general.
I seem to say I'm going to go light every time I get back in the gym and then once I finally get back on the juice, I always have that aggression wanting to just tear through every weight in the gym. Haha.

 

[Bumpygooch]

No, it was a partial tear. And my labrum is tore up. It was from doing overhead oly lifts. I had pain, but pushed anyways. Until one day getting up a clean and press went a little sideways on me....and that was it.
I got two cortisone shots about 9 months apart. Didnt really help all that much. Just time off and training smarter. I can oly lift now, Just no heavy loads overhead.

I’m told I shouldn’t have a problem going back to OHP or flat bench work. But, having destroyed it flat benching, I think I’ll be hesitant, looking for ways to train more smartly.

 

[Jet Labs]

Flat BB bench is NOTORIOUS for causing injuries! Flat DB bench is better.

 

[MFAAS]

I started flat benching again with dumbbells just for strength. It's just fun to lift heavy. I don't do it all the time, maybe like every 2 weeks now, just to monitor where I am at. I like to monitor strength a little more closely when I am cutting, as if my lifts start going down then I will adjust diet/training/whatever is needed.

 

[Jet Labs]

I started flat benching again with dumbbells just for strength. It's just fun to lift heavy. I don't do it all the time, maybe like every 2 weeks now, just to monitor where I am at. I like to monitor strength a little more closely when I am cutting, as if my lifts start going down then I will adjust diet/training/whatever is needed.

Strength most always goes down when in a caloric deficit, but dieting is all about looking better not being strong right? One of those "It is what it is" type deals

 

[FR0Z3N_B0MB3RRR]

I m growing my pec with dumbbells 5 degrees decline bench / 15 degrees incline ... same for smith machine... don’t do dumbbell flyes too because they screw my shoulders.. I do elastic band or cable single handle , sideway inline with my shoulder joint... stretch push ups with hands on some plates, explosive push ups, pec minor dip, chest hammer press, machine flyes, and I m growing good...

I hate squat and deadlift too... there are a lot of alternatives.. and I trust John Meadows above everyone else... and in incline bench I stop barbell 2 inches from pec... thanks to Meadows again.. his YouTube channel is full of tips

 

[FR0Z3N_B0MB3RRR]

For those of you inclining what are you using for an angle? I'm currently using like 15-20 degree angle which might be too low but it's comfortable. Might start just doing close grip bench a at this angle the do DBs at closer to 30-35. Do you think at 15-20 it's basically a flat bench? For me personally it's way more comfortable on my shoulders but I'm not sure if I should classify this as flat or incline.

View: https://youtu.be/v95TSOP6UN4



View: https://youtu.be/XTP7kJf4_2A



View: https://youtu.be/usOuNGsj4M4

 

[Jet Labs]

People need to do what's best for their body type/situation and not focus so much on what other guys are doing. Lift smart THEN lift heavy

 

[FR0Z3N_B0MB3RRR]

People need to do what's best for their body type/situation and not focus so much on what other guys are doing. Lift smart THEN lift heavy

I fuckin hate clueless people that keep saying or thinkin “squat / deadlift/ flat bench barbell press / whatever” is magic

 

[Ridethelightningbarefoot]

You dont have to bench to be a body builder. All your doing is hypertrophy.

 

[Bumpygooch]

I fuckin hate clueless people that keep saying or thinkin “squat / deadlift/ flat bench barbell press / whatever” is magic

Spine surgery has prevented me from squatting and deadlifting for the last couple years. In December I destroyed my shoulder benching. I fear I may have to shelve the flat benching for some time. So, it’s possible I’ll be doing none of those for the foreseeable future.

 

[MFAAS]

Strength most always goes down when in a caloric deficit, but dieting is all about looking better not being strong right? One of those "It is what it is" type deals

Yeah but if it starts dropping faster than I want, I might up calories or change my training. It's just one more metric that allows me to keep an eye on things a little more while cutting.

 

[FR0Z3N_B0MB3RRR]

Spine surgery has prevented me from squatting and deadlifting for the last couple years. In December I destroyed my shoulder benching. I fear I may have to shelve the flat benching for some time. So, it’s possible I’ll be doing none of those for the foreseeable future.

Watch those Meadows vids

 

[FR0Z3N_B0MB3RRR]

Spine surgery has prevented me from squatting and deadlifting for the last couple years. In December I destroyed my shoulder benching. I fear I may have to shelve the flat benching for some time. So, it’s possible I’ll be doing none of those for the foreseeable future.

It shows how to avoid shoulder issues with incline bench , flat bench etc.. he loves 5 degrees decline bench dumbbells press and so I