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Is flat bench press good or not?

Updated on January 26, 2012

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.

Dumbbell bench press or flat bench press

Flat bench press good or not, have your say below

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    • profile image

      Niki 6 years ago

      im from KOSOVO :d:d :p

    • s82a84 profile image

      s82a84 7 years ago from Olympia

      Bench pressing is by far the favorite, but I do switch both flat bench and dumbbell. I agree dumbbell gives more challenging and greater muscle gain.

    • soni2006 profile image

      Rajinder Soni 8 years ago from New Delhi, India

      Hi Michael, thanks a lot for your visit and sharing personal experience.

    • Michael Shane profile image

      Michael Shane 8 years ago from Gadsden, Alabama

      I admit I have done this in a while & need to start back soon! However, I always do it lying flat or in a sitting position or deadlift from the ground. I have never done it any other way...Interesting topic!