Which variation of the Barbell Bench Press do you prefer? Why?

2016-03-29T17:45:06-04:00

This article concludes that the decline works your pecs more and your anterior delts less.

Awesome!

http://www.academia.edu/13057466/Comparison_among_the_EMG_activity_of_the_pectoralis_major_anterior_deltoidis_and_triceps_brachii_during_the_bench_press_and_peck_deck_exercises

Comparison among the EMG activity of the pectoralis major, anterior deltoidis and triceps brachii...

The identification of the characteristics of each movement and its adjustment to the training goals are tasks that demand the in- teraction of many knowledge areas. These tasks are essential to the success in sports activities and training programs

Response by SFC Joe S. Davis Jr., MSM, DSL made Mar 29 at 2016 5:48 PM

2016-03-29T17:48:50-04:00

SGT Private RallyPoint Member I like the flat because I can judge my strength from a nature perspective and strengthen my left arm/side a lot more versus my right(dominate) side.

Response by SSG Private RallyPoint Member made Mar 29 at 2016 5:51 PM

2016-03-29T17:51:05-04:00

I actually incorporate all 3 in my regimen. If I don't have a good spotter, I'll use the smith machine. I also alternate and use Dumbbells in place of a barbell to work the stability muscles.

Response by 1stSgt Private RallyPoint Member made Mar 29 at 2016 6:56 PM

2016-03-29T18:56:44-04:00

While it has long been thought that bench press was the leading builder of pecs, it just is not. It is a a leading cause of shoulder and delt injuries. The reason for this being it does not address the biomechanics of the muscle itself. A variation of incline dumb bell press is a good option. Overall, finding out what works for you, as the individual, is the important factor.