WOW, Arnold, Haney, Ronnie, they’re all body builder’s not power lifter’s, wonder what they were all doing spending years getting really strong at the bench, Oh Ya, it builds huge pecs, three of the biggest chests the sport has ever seen. I guess they didn’t read Tnation, or they would have realized they didn’t have to bench. They could just pre exhaust with some cable cross overs, and then some dumb bell bench, (being carefull not to strain, stretch, or hurt they’re fragile little bodies) for real huge chests.
The OP didn’t say he had an injury, he just heard the bench was dangerous, and he was scared he might hurt himself. I’m with Jlone, except I think the OP might be a little fragile to take up running.
Lee Haney’s chest routine; Bench press 4x10, incline press4x10, dips-supersetted with-flyes3x10-15 (alternate first two moves everyother week) Oh by the way he got this routine from Arnold, the same routine a million BBer’s have used over the last 30 years, I guess I missed the part where all they’re arms fell off. Sounds like were talking about BBing for metrosexuals, guys that wax they’re eyebrows before they go to the gym.
If you have a pre exsisting condition like torn rotator, than you might not want to bench, but I’ve been a trainer for 20yrs, and when taught “proper form” very few in 20yrs it turned out couldn’t bench. I have a 72yr lady who’s worked up to 65lbs on the real free weight bench, but she’s not trying to look like Justin Bieber, I heard he built his huge pecs without benching, so I guess there’s hope.[/quote]
Feel better now that you got that off your chest (pun intended)?
Good. Now hopefully you can step down off your soap box and engage in an actual discussion about the OP’s original post instead of just talking at everyone.
Go back and re-read the original post in the thread. In it the OP wrote, “But, I can’t bench for anything due to shoulder and elbow issues.” He then ends the post with, “I want to get a fuller and stronger chest, but don’t want to injure myself any FURTHER (capitalized for emphasis).”
Tell me how you would interpret that post other than that the OP has shoulder issues and was looking for a way to work around them while still building his chest? Could it be a form/technical issue that could be remedied by simply adjusting his benching mechanics? Absolutely could be. But since he wasn’t specific and none of us are actually with him at the gym to watch him bench to know that, we have him methods which erred on the side of caution/his saftey and are still effective for his goals.
Now, later he stated that his buddies had scared him off from flat benching (which again, may or may not be the right course of action in his individual case), so in retrospect it’s possible that giving him form advice may have also been appropriate, but that wasn’t in his original question/post.
Now, in regards to benching in general for building the pecs… Being a trainer for 20 years has likely taught you that not all people are put together exactly the same way. So, while heavy flat benching may have worked well for Arnold, Haney, and Ronnie, but there are plenty of others who’s chests do not respond well to barbell benching, or who run into issues down the road performing them. Following your line of thought, barbell back squats are the best quad builders as Platz and Ronnie both did them hard and heavy and had some of the biggest legs in the history of Bodybuilding. Yet, Arnie squatted just the same and his legs weren’t even close. Yates on the other hand decided to listen to his body and find what worked for him (which consequently turned out to be leg presses) instead of being a slave to BB’ing Dogma and wound up blowing Arnie out of the water.
Could Armie have matched the likes of Platz or Coleman in terms of leg development had he experimented with different leg training protocols? No, probably not as everyone has body parts which are naturally “strong” and others that are naturally “weaker” (from a development standpoint). But then that also makes using guys who naturally have great MMC in a given muscle and can get away with simply hammering the basic compound movements and develop optimally from it as a reason why others “must/should” follow suit not the best idea.
I could see if people were actually telling the OP to use cross overs exclusively, but that’s not even close to the case here.