Flat Bench Obsolete

Maybe it depends on how you perform your bench presses. Similar to the way bent rows can work the arms if you don’t learn to pull with your back muscles.

I haven’t gained any chest mass from flat benches. My anterior delts blew up and my tris got bigger and I don’t do closegrip benches.

Any suggestions on how I can incorporate the pecs more?

Should I start benching with a pause?

Top Sirloins comments on isometrics is interesting, maybe I will start doing these.

basementD,

Yes you can incorporate the pecs more. Go for a wider than shoulder width grip or wider. This will incorporate more of the pec into the movement if you tend to be a tri bencher. Also use a decline bench.

Hope that helps,
Phill