I have been lifting for almost 30 years but am just getting my kids into lifting and was wondering why you don't have
flat bench presses included at all.
Not exact matches
These types of exercises
include the
bench press (
flat, incline and decline), squats (and other squat variations), deadlifts (and other deadlift variations), rows (bent over barbell / dumbbell rows, t - bar rows, seated chest supported rows, etc.), pull - ups, dips, and overhead
presses.
At one point my standard chest workout
included 4 sets of 225 lbs on the
flat bench press and I wasn't working by back AT ALL.
Several studies have compared the barbell
bench press to isolation exercises,
including the pec deck,
flat dumbbell fly and the bent forward cable fly (Welsch et al., 2005; Schanke, 2012; Rocha - Junior et al. 2007) and most of these have found no differences in pectoralis major muscle activity between exercises.
Barnett et al. (1994) compared the barbell
bench press at a number of
bench press angles
including 18 degrees below horizontal (decline),
flat, 40 degrees incline and vertical shoulder
pressing.