Is flat bench press good or not?
What bodybuilding book and EMG studies say?
Bodybuilding books explain that it is easier to make fun of flat bench press.
EMG studies prefer dumb bell press over barbell bench press .
It depends on your goals. Dumbbell bench press provides a deeper ROM and longer TTI due to its stroke volume. You also have to incorporate more stabilizers with a DB bench press.But a bench press isn't entirely useless. Doing bench presses allows you to pump out a little more power per rep, and allows you to attenuate surrounding muscles into the bench press better than dumbbells could. The differences are pretty technical, but I wouldn't do away with either. One should complement, not replace, the other.It also goes without saying, bench pressing makes you better at bench pressing. If you are into powerlifting, you better keep the bench press.