The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Mike Henley MonStar's Avatar
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    Flat BB Presses & Pec Development

    Is it just me or does anyone else feel that flat BB presses really arent all that in terms of pec development? Maybe its just my body structure or something but I feel flat BB presses completely in my front delts and triceps. And that drives me friggin' crazy when I am trying to work my pecs on chest day or whatever.

    I am dropping flat BB presses for this reason, and instead doing decline BB presses and dips. Two exercises which I feel COMPLETELY in my pecs.

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  3. #2
    Administrator chris mason's Avatar
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    Monstar, if those are your true feelings, why did you list the bench press as the #1 exercise for your chest a few weeks ago?

  4. #3
    Mike Henley MonStar's Avatar
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    When you and I spoke I listed dips as my preferred pec exercise, followed up with flyes and then maybe flat BB presses. I didnt even think of declines. Just holding my arms out in front of me, my pecs contract when theyre down a bit (declines), not striaght out (flat), or up a bit (inclines).

  5. #4
    Porn Star
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    what type of grip are you taking on the bar? how wide?

  6. #5
    Administrator chris mason's Avatar
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    Originally posted by MonStar
    When you and I spoke I listed dips as my preferred pec exercise, followed up with flyes and then maybe flat BB presses. I didnt even think of declines. Just holding my arms out in front of me, my pecs contract when theyre down a bit (declines), not striaght out (flat), or up a bit (inclines).
    Monstar, you provided me a list when I was to give you a routine. I asked you to list your favorite exercises per bodypart in order. You listed bench press as number 1.

    My point in this is that you are doing the same thing you always do. GoPro, or someone, gave you the idea that decline exercises work your chest better. So now, you are ONLY going to do those exercises because you feel them in your chest so much better. That is cool, but I am sure you must have performed declines exercises in the past. I guess what I am saying is be your own man, not just a reflection of other's opinions.

  7. #6
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    part of it might be your grip, Mike . . .

    a narrower grip will put more focus on your delts/tris (I'm not talking about narrow grip bench, but a narrower grip for a 'normal' bench).

    a wider grip will change things up a bit and you may feel it more in your pecs

    in any case if you feel decline presses are better, why worry about it - just do it

  8. #7
    Mike Henley MonStar's Avatar
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    Exactly C. I am not trying to overthink this thing at all. Its just that the day after chest I feel like my front delts are more sore than my pecs. Ridiculous if you ask me. Thats no way to build big pecs. Every back exercise that I do I feel completely, in my lats. not anywhere else.

  9. #8
    Mike Henley MonStar's Avatar
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    chris:

    Neither gopro, nor anyone that I can think of has ever said declines were better than regular flat BB presses. I was just thinking about what exercises I truly felt in my pecs, not in my delts, etc.

  10. #9
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    Originally posted by Callahan
    a wider grip will change things up a bit and you may feel it more in your pecs
    You may also feel it more when your rotator cuff starts to spit fire. Wides helped wreck my shoulders, they may do the same to yours ... just an opinion ...

    Mon - seems we've been down this road before. Remember I told you that I thought you liked the flat BB press ONLY because it's an ego lift? And you told me that it had nothing to do with ego, but it was the best determinant of chest strength? Good to see you finally wised up.

  11. #10
    Porn Star
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    why not try db presses instead for a while

  12. #11
    teh Chuy. Frozenmoses's Avatar
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    I know how you feel, Mike. I recently dropped BB BP from my routine and replaced it with DB BP. I feel them MUCH more in my pecs.

  13. #12
    Senior Member eclips1's Avatar
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    Wouldn't it be ideal to do some kind of rotation of all of the above. Switching flat to incline to decline, bb to db to smith. thats what I like to do. Change up my routine every few weeks.

    BB flat bench is my primary chest excersise, but I like to throw variables in there.

  14. #13
    King Nothing ericg's Avatar
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    All i do is flat BB press and i think my chest is one of my best parts.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

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  15. #14
    A. F.
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    i haven't done flat bench for a couple months now..

  16. #15
    Senior Member The Calvinator's Avatar
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    i switch off every week to start with flat BB bench and Incline DB press. this helps me out so i dont get stuck or plateau. dont go too wide if you think you might try that, that is what messed up my AC joints. ah well. i dont feel it at all if i do flat DB bench press. but maybe its just me, i think you should do what you feel best works.
    Don't just call me pessimist. Try and read between the lines. I can't imagine why you wouldn't Welcome any change, my friend. I wanna see it all come down. suck it down. flush it down.

  17. #16
    Grasshoppa
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    I do a combo of flat, incline and decline.
    Shao-LiN
    "I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park

  18. #17
    Bodybuilding Mythbuster
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    Flat bench is a very effective exercise. If you are feeling it in your shoulders more, then you are performing an excessive ROM. Try taking it down to a few inches ABOVE the chest, not TO the chest and see where you feel it. I personally take it to three inches off my chest and it keeps the strain right on the targeted pec muscles. Just my 2 cents.

  19. #18
    Tir na nOc Pursuer Borgod Maxximus's Avatar
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    Flat DB dominate.
    "In the pool of dreams, the water darkens for the soul thats tired of search"

    Varg Vikernes

  20. #19
    Mike Henley MonStar's Avatar
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    Flat DB presses are definitely good, no one is denying that at all. The only problem is that I would have to bring friggin' olympic DB handles to my gym, which I dont like to do. Its just an all around hassle to be honest. Oh well. I am thinking about maybe doing something like this for my pecs:

    Flat DB Presses 2 sets
    Decline BB Presses 2 sets
    Flat Flyes 1 set
    Cable Crossovers 1 set

    And just be done with it.

  21. #20
    Tir na nOc Pursuer Borgod Maxximus's Avatar
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    Originally posted by MonStar
    The only problem is that I would have to bring friggin' olympic DB handles to my gym, which I dont like to do.
    Say What?


    Man keep ya dips in there!

    I love flyes but they bust my elbow bad
    "In the pool of dreams, the water darkens for the soul thats tired of search"

    Varg Vikernes

  22. #21
    Senior Member Accipiter's Avatar
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    I hear ya monstar, as far as db presses go. I'm creeping up on 100 right now, and that's as high as my gym goes. Now if you remember, I was the absolute WORST flat BB bencher EVER for a while. But I've been re-integrating it into my routine. Just focus on the form. Keep the grip wide, bring the bar down to the lower pec/top of the stomache even, and remember the J motion. Also, when I started doing flat bb I felt my rotators start to act up. So I've incorporated rotator work into my routine, and over the last month the shoulder pains have ceased.

    That having been said, for bodybuilding purposes the fact that decline puts the emphasis squarely on the pec would make it seem as though this would be a more productive exercise to do.

    My home gym goes up to 115 lbs. db's, so when I'm home I can shoot for those. But when you're out of db's I guess you gotta hit the bb's, eh monstar?

  23. #22
    Jack's Utter Surprise Saturday Fever's Avatar
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    Just focus on the form. Keep the grip wide, bring the bar down to the lower pec/top of the stomache even, and remember the J motion.
    And keep your health insurance card with you, because you'll need it handy when you tear your pec from your sternum lifting heavy like that. The key here that everyone seems to miss is that you don't have to lift heavy to grow. Hypertrophy is about time and tension. Grab a set of db's and do SLOW reps and high reps and focus on making your pecs contract.

  24. #23
    HomeYield WillKuenzel's Avatar
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    Originally posted by MonStar
    Flat DB Presses 2 sets
    Decline BB Presses 2 sets
    Flat Flyes 1 set
    Cable Crossovers 1 set

    And just be done with it.
    Not before you do some dips you better not be done.
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  25. #24
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    definately keep the dips.

    One thing i have also found that helps my chest grow is very slow negatives on the bb bench. Keep to a 7-8 second negative and you really feel it.

  26. #25
    Mike Henley MonStar's Avatar
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    I might try and give dips another shot, just to see what happens. For pec development I dont think that flat BB presses are the best choice in the world, thats for damn sure. So DBs are going to be what I do. I am going to some flat DB presses and then hit up some dips. Well see what happens. If I f*ck up my sternum I am obviously going to drop the dips.

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