Disclaimer: If you're a bench monkey, you will not like this post.....but it's truly for your own good!
Do you know someone who insists that they HAVE to flat bench press for chest gains?
Have them consider the following points:
1. The decline press actually activates more pec fibers than the flat press and the incline press.
2. Strength in the decline press tends to carry over to the flat bench press very well.
3. Also, unless you're an aspiring powerlifter, you actually have very little need to be an amazing flat bencher. Many people feel they need that movement based solely on the fact that 'everyone benches.'
4. The decline barbell press is healthier for your shoulder joints than the flat press, which will prolong your training career. Most people eventually burn out the shoulder joints from constantly flat pressing..... Think about it; most people never cycle the flat bench press out of their routine. That's not good.
Train Hard. Train Smart. GROW!