>>76480371
Incline barbell and dumbbell
Weighted dips, or 3x12 until you can add weight
Cable flies from over or under, just make sure to hit both
Middle cable position, and do super low weight, one arm DEEP flies
>>76480373
Strength is neurological. Even through just practice and improving technique you can improve your numbers while gaining no muscle and potentially even losing it.
>>76480373
trvthnvke
as long as you keep lifting more weights you HAVE to be growing muscle at some point >>76480398
only to a certain point, at some point you will have to grow muscle
>>76480435
Show me a person who went from 1 plate to 2 plate 1rm on bench who did not gain significant musculature in their chest, triceps, front delts and serratus anterior
>>76480442
No shit adding a plate is gaining muscle lol haha, but a rep or two or anything under 20 pounds could very well just be just about anything from neuromuscular strength to muscle gains to simply just improving form and technique due to more practice on the lift.
>>76480577
Still not gonna flat bench as much as I incline. Incline just gives me the sickest upper chest pump I constantly chase. But to your original point, I just don't like flat as much as incline because incline and cable options work everything. Not gonna be the only fag in the gym reverse gripping a barbell bench like ohearns dumbass
>>76480569 >upper chest
Twist in more get it in the pocket which is way harder than flat >wide chest
Wide grip and reverse >thick
Heavy max flat >inner
Narrower grip pres inwards
Is your reverse grip heavy? I feel like I'm facing my shit up unless super light.
>>76480635
Wired, maybe because I use heavy dumbbells on my sessions as well, the more I incline db press, my flat gets way better. That's odd we're different like that, but I also think you won't be able to outpace your incline over your flat because it would translate too much but I get not? Unless you consider incline 80 degrees lol
>>76480631
reverse grip flat is hard to go heavy on for some. swiss bar with angled handles mite b better 4 u. i dont bench anymore desu. i do reverse grip ring dip for upper chest
>>76480326 (OP)
I failed this at the last rep of 40kg on my StrongLifts yesterday and had to roll it down onto my tummy and lift it off to one side. What do now?
>>76480730
Repeat same weight next time, make sure you get at least 3mins of rest between each set, possibly longer on the last set. if you fail again the it's a que you need to lower the weight, but that probably won't happen if you eat enough.
>>76480398
If you're not careful, your technique at higher %1rm can also change and thereby stress the target muscles less (increased "efficiency"). So you can end up progressively overloading on technique for some time. That's why I prefer to look at higher rep range maxes to assess progression.
>>76482006 >Oh no, he's doing shit thats been proven to work and recommended for decades
What a sad sack of words you just threw out as if you don't pay the same bills, eat the same food, jerk off to the same porn as every other average Joe. You're not special, you're just a narcissist with grandiose delusions trying to shit on someone you perceived as inferior. Bitch I fucking power clean 275lb and clean and press 225. I could lift you and break your fucking spine on a fucking barbell bitch. Humble yourself.
>>76480326 (OP)
It does build some muscle but yeah, the redpill is that despite flat bench being "the lift", there are easily like 5 other exercises that are better for your fizzek
