I was wondering, for chest i like to do only
benchpresses, I don’t like dumbells, i just prefer benchpresses for mass.
Do you think its possible to only perform benchpress for the chest.
I do flat,incline and decline benchpresses.
I know that in a little while you will adapt and stop
growing, but what if i switch every 4-6 weeks from flat, incline and
then decline to first incline, flat and then decline.
And 6 weeks later start with decline. and so on .
And also do all kinds of rep ranges like 4x6 - 3x8 - 3x10
I don’t think that i will completely stop growing if i do this right ?
(i also do flyes)
That’s really an individual question. If you feel that BB bench (whether flat, incline, or decline) builds your chest well, then no need to do other exercises just for the sake of doing them. It’s really a matter of how YOUR genetics have determined that YOU need to train your chest.
Also, contrary to what some might say, you won’t “adapt” (really what’s that supposed to mean anyhow, building muscle IS an adaptation, we WANT adaptation) or stop growing if you don’t switch exercises every 4-6 weeks. As long as you continue to give the muscles a reason to get bigger (progressively heavier weights) then they will continue to grow.
That being said you will eventually reach a plateau with an exercise. It’s at that point that you should switch, not when some arbitrary amount of time has passed. For some exercises/individuals that could be as few as 4 weeks or as long as a year +. Just keep trying to add weight to the bar each and every workout (or if you miss your rep range, try to get more reps with the same weight) and eat enough food/protein to support growth. It really is that simple.
Honestly I’d suggest just picking one of those bench variations (perhaps which ever one you feel addresses your weakest portion of your chest) and work on getting as strong as possible on it. When you eventually plateau, switch to one of the other variations and repeat the process. Once you’ve plateaued on the third variation, feel free to go back to the first one and you’ll find that you will be able to build up the weight past your previous plateau.
Just be careful with the flat bench. If you are doing it bodybuilding style, then as the weights climb you may be increasing your risk of injury. Perhaps do low incline and high incline rather than flat and incline. Just a suggestion.
Rinse and repeat.