Flat bench press has been the go-to exercise for building strength and a massive gorilla chest. But if you're not competing, is it really the best option?
For getting better at competition style flat bench, we should probably prioritize that exercise.
But for general health and fitness, you can branch out and try new flavors.
For those of us who bench with an arch, we kinda turn flat bench into decline and incline into flat.
Meaning, we're working mostly mid-low chest. Other compound pressing movements like military press do not even hit the chest. What If we could add some variety and get a more diverse workout.
I have a never-ending love for powerlifting, so I assume I will be benching flat at some point anyway. So, I am not that worried about losing strength on that movement pattern.
But what if I were to introduce incline bench w/wide grip & chest dips?
Developed upper chest looks pretty good, right? And nothing hits lower pecs like properly performed chest dips.
Another reason that I sometimes go with incline & dips combo is that flat bench seems to be hard on shoulders and elbows. For whatever reason, incline feels better for me.
I am beginning to believe “pattern overload” is a very real thing. So whenever I can, I switch things up instead of adding more variety while keeping the main lift.
So instead of having a day like “flat bench > incline bench > chest dips”, I prefer it to look more like “incline bench > dips > <optional third exercise for chest / shoulders / triceps>”.
And I would phase out these exercises as I get closer to meet day and go back to main lifts.
Please be advised that I am not a licensed medical professional or a certified fitness trainer. The information presented on this blog is solely for informational purposes and should not be misconstrued as medical advice. Before embarking on any new exercise regimen, way of performing an exercise or dietary changes, it is crucial to seek guidance from your healthcare provider. Always prioritize your physical well-being and discontinue any activity that causes discomfort or pain. This blog serves as a platform for sharing personal experiences and perspectives, not as a substitute for professional medical or fitness advice. Please exercise due diligence and consult with a qualified healthcare professional before making any significant changes to your health and wellness routine.
