Flat Bench is way over rated...

[pumplikeeecummings]

This study really isn't new so this has been knoown for a while, just thought it was interesting to share: http://www.myfit.ca/archives/viewana...&table=fitness


Pectoralis Major (Chest)
Decline dumbbell bench press ----------------93%
Decline bench press, Olympic bar(OB)---------89
Push-ups between benches --------------------88
Flat dumbbell bench press -------------------87
Flat bench press (OB) -----------------------85
Flat dumbbell flyes --------------------------84

Pectoralis Minor (Chest)
Incline dumbbell bench press ----------------91%
Incline bench press (OB) --------------------85
Incline dumbbell flyes -----------------------83
Incline bench press (smith machine) ---------81

Medial Deltoids (Shoulder)
Incline dumbbell (db) side laterals ----- 66%
Standing db side laterals -------63
Seated db side laterals -----62
Cable side laterals -----47

Posterior Deltoids
Standing db bent laterals ----- 85%
Seated db bent laterals -----83
Standing cable bent laterals -----77

Anterior Deltoids
Seated front db press -----79%
Standing front db raises -----73
Seated front barbell press -----61

Biceps brachii (long head)
Preacher curls (Ob) -------------------- 90%
Incline seated Db curls (alternate) ------ 88
Standing biceps curls (Ob/narrow grip)--- 86
Standing Db curls (alternate) ----------- 84
Concentration Db curls ------------------ 80
Standing curls (Ob/wide grip)------------ 63
Sta
ding E-Z curls (wide grip) ----------- 61

Triceps brachii (outer head)
Decline extensions (Ob) ------------------ 92%
Triceps pressdowns (angled bar) ----------- 90
Dips with a bench --------------------------87
One-arm cable extensions (reverse grip) - 85
Overhead rope extensions ------------------ 85
Seated one-arm Db extensions (neutral grip)- 82
Close-grip bench press (Ob) --------------- 72

Latissimus dorsi (back)
Bent-over Bb rows ---------------------------93%
One-arm Db rows -----------------------------91
T-bar rows ----------------------------------89
Lat pulldowns to the front ------------------86
Seated pulley rows --------------------------83

Rectus femoris (quads)
Safety squats (90 degree angle, shoulder width stance) ----88%
seated leg extensions (toes straight) -------86
Hack squats (90 degree angle, shoulder width stance) ----78
Leg press (110 degree angle) ----------------76
Smith machine (90 degree angle, shoulder width stance) ----60

Biceps femoris (hamstring)
Standing leg curls --------------------------82%
Lying leg curls -----------------------------71
Seated leg curls ----------------------------58
Modified hamstring deads --------------------56

Semitendinosus (inner hamstring)
Seated leg curls ----------------------------88
Standing leg curls --------------------------79
Lying leg curls -----------------------------70
Modified hamstring deads --------------------63

Gastrocnemius (calf muscle)
Donkey raises -------------------------------80
Standing one-leg raises ---------------------79
Standing two-leg raises ---------------------68
Seated raises -------------------------------61

Just like Dorian Yates has been saying all along, decline is the most underated chest exercise....and far superior to flat for pec development. I was kinda surprised that chins weren't included in for lats.

[ossumday1]

http://www.tmuscle.com/free_online_a...ceps_exercises

Similar if you are interested

[SkyZero]

Interesting reading, thx for sharing the info.

[asdf89]

is that pct of muscle used or...?

[2nd_chance]

I'll just say this.... when I go to the gym tomorrow to work chest, I won't be doing declines and pushups LOL. If that's broscience, then so be it...

[Phil2009]

So flat bb bench is 85% and the highest is decline db bench press at 93%...

Are you saying that 8% difference makes flat bb bench overrated? And even then, are you saying these numbers are the absolute correct reference everyone should follow?

[ossumday1]

So flat bb bench is 85% and the highest is decline db bench press at 93%...

Are you saying that 8% difference makes flat bb bench overrated? And even then, are you saying these numbers are the absolute correct reference everyone should follow?

Yea I feel like this study is a bit outdated and doesn't seem to take into account different parts of the pectoral muscles. It's a decent reference I suppose but I wouldn't build a routine around these numbers.

[pumplikeeecummings]

So flat bb bench is 85% and the highest is decline db bench press at 93%...

Are you saying that 8% difference makes flat bb bench overrated? And even then, are you saying these numbers are the absolute correct reference everyone should follow?

Actually yes. 8% is alot of a difference. Especially training chest 1 day a week, 52 weeks out of the year using 8% more of your potential is going to make those titis pop.

[NJMscle]

Just did decline first time a week ago. Thought it was stupid before. Now I love it, my chest was sore for days and it was kind of cool being upside down.

[KurtyJ99]

This study has a huge flaw.

It does not take into consideration one's structure which is the ultimate deciding factor.

Good read though still.

[huskerman0711]

Thanks for the info..really puts things into perspective.
I'm surprised deadlifts weren't in their for hamstrings...

[pumplikeeecummings]

http://www.tmuscle.com/free_online_a...ceps_exercises

Similar if you are interested

Me likey, I bookmarked it lol

[pumplikeeecummings]

This study has a huge flaw.

It does not take into consideration one's structure which is the ultimate deciding factor.

Good read though still.

Completely agree. As much as I love squats...they make my hips and ass grow more than my quads. I like hack squats better for quads.

[Rdez]

Flat bench is overrated for what?

Building overall strength or getting your pecs to be big?

[ossumday1]

Me likey, I bookmarked it lol

Look around that site the dude did one of thsoe studies for each body part

[pumplikeeecummings]

Flat bench is overrated for what?

Building overall strength or getting your pecs to be big?

If your not a powerlifter, I think decline and incline suits the pecs far better with development. For me, bench stresses my joints and anterior deltoid way too much. If your lifting PL style, you use more pecs.

[nick.v]

If your lifting PL style, you use more pecs.

care to explain?

[The_Template]

great post, very true

[Rockchalk0420]

Interesting. I personally always thought that decline bench was overrated so long as you were doing flat and incline.

Might try out the decline DB press for a few weeks and report back my findings afterwards.

[CMK219]

Looks like a bunch of BS to me. Look at all great bodybuilders videos they're always Flat BB or DB pressing.

[viperjax]

Completely agree. As much as I love squats...they make my hips and ass grow more than my quads. I like hack squats better for quads.

Did you try front squats?

[Rockchalk0420]

Looks like a bunch of BS to me. Look at all great bodybuilders videos they're always Flat BB or DB pressing.

That still does not make it BS. And that does not mean that BBers do not do decline DBs.

Also another thing....Genetics factor in as well as steroids with bodybuilders. If I have great chest genetics, I wont waste my time doing something that would be counter productive. Why do decline when you would get virtually the exact results with flat due to superior chest genetics?

[SandMayne]

different strokes for different folks.

/thread

[AthleticBeast]

So flat bb bench is 85% and the highest is decline db bench press at 93%...

Are you saying that 8% difference makes flat bb bench overrated? And even then, are you saying these numbers are the absolute correct reference everyone should follow?

i remember dorian yates saying he uses decline more then flat.

[WaffleMan]

Looks like a bunch of BS to me. Look at all great bodybuilders videos they're always Flat BB or DB pressing.

Dorian Yates said he preferred Incline/Decline...even said NOT to do flat.

[Tomthenewlifter]

what about chest dip ?

[Ironlife]

Dont believe everything you read, not always true..jus saying.

[ZoranM]

Flat Bench is way over rated...

Regrarding ^^ this statement:i spent alot of time not doing flat bench press last year.
Now im falling in love with it all over again.It is ONE exercise i would dare to single out as the best developer for my chest.

Just like Dorian Yates has been saying all along, decline is the most underated chest exercise....and far superior to flat for pec development.

I am a fan of declines also.But never mind Dorian being Dorian.It is not far superior for everyone.We are all different.

[pumplikeeecummings]

care to explain?

Well physiology, not me, says the function of the pec is to bring the upper arm from up and away to down and across the body. The more of a decline you move into the more chest you use....then the higher of an incline you use for a chest press the more anterior deltoid you use. Benching PL style, your basically trying to perform the bench press like a decline press, with your back arched and the weights touching well below the nipple line: http://www.youtube.com/watch?v=Dh3t6T-nqP0
like Dave shows in the video before even setting up to press, he shows what it should feel like when getting set up....and he gets on the bench and lifts his hips as high as he can, emulating a decline bench press. So form plays a major factor in how much pec you use as well.

[pumplikeeecummings]

Here are some clips I like to refer to sometimes just because Dorian yates is awesome
Chest

http://mdtv.musculardevelopment.com/...-training.html

Legs

http://mdtv.musculardevelopment.com/...-training.html

Arms

http://mdtv.musculardevelopment.com/...-training.html

Back

http://mdtv.musculardevelopment.com/...ktraining.html

Shoulders

http://mdtv.musculardevelopment.com/...-training.html