In this study, 41 male subjects performed 2 consecutive pectoral training session protocols (16 sets) to determine the effect of a single dose of citrulline malate
on flat barbell bench press performance (as an anaerobic exercise).
... Well, the reason is that your lower pec fibers get taken care of by simply doing the bigger compound movements (
i.e. flat barbell bench press, dips).
For over 70 years
the flat barbell bench press has justifiably been the ultimate upper - body exercise.
Simply because it is the most popular exercise does not mean that you should rely on
the flat barbell bench press solely in your chest workout.
Again, perform the exercise similar to
the flat barbell bench press.
Well, here's a bit of bad news...
that flat barbell bench press you've been doing is NOT the best exercise for building a great chest.
For me, the Dumbell Bench Press on the Swiss Ball is a MUCH better chest developer than
Flat Barbell Bench Press.
The image on the far right shows the proper angle your arms should be when performing the incline and
flat barbell bench press.
- Straight arm Barbell Pullover 12.8 % - Nautilus ® Machine Pullover 33.7 % - Flat Bench Cable Crossover 43.9 % - Dumbbell Fly 45.5 % - Incline Barbell Press 53.8 % - Nautilus ® 10 Degree Chest 57.5 % - Unilateral Cable Crossover 70.2 % - Bilateral Cable Crossover 91.5 % - Decline Barbell Bench Press 96.9 % -
Flat Barbell Bench Press 100 %
The Flat Barbell Bench Press is one of the most popular exercises in the gym, yet how many people know the most important techniques for maximizing strength and power during each rep?
In one study, 41 people were randomized to receive either 8 grams of citrulline malate or a placebo one hour before performing as many repetitions as possible on
a flat barbell bench press (11).
I will use
the flat barbell bench press for this example.
Repeat this for 3 to 5 reps.. This technique works best for
the flat barbell bench press.
As a result, this exercise is even more effective than
the flat barbell bench press.
The exercises you will perform are the squat, the deadlift, and
the flat barbell bench press.
The only difference between this exercise and
the flat barbell bench press version is that in order to stabilize the dumbbells your body will need to recruit more muscle fibers (you have to support and balance two separate weights).