The padded bench itself is only adjustable from flat to a pre-determined incline setting, which could be a bit of a pain, but there are plenty of additional niceties to keep workouts fresh. David founded Adamant Barbell in 2007 and Two Rep Cave in 2018. I do agree you have to hit the chest from different angles however remember there are only 2 muscle bodies to the chest, pectoral major and pectoral minor. Looks like you're using new Reddit on an old browser. The Ironmaster Super Bench Pro is one adjustable bench design that literally eliminates the pad gap. After all, that means you can do more exercises, right? I know how important compound lifts and sticking to the program are, so I was very skeptical of adding or modifying any lifts. Decline Bench Press Vs Flat. It came out this year. I would agree with you. Thanks for the comments! really though, I would just build up your flat bench with linear progression before you worry about these things. In the chest wall, the lower pec is naturally thicker than the upper pec. Personally I rotate some decline in now and then but make sure incline is there. I think you'll see more results. Now I’m not arguing that there is no use at all for incline or decline presses. It is rare for the same company … Not so bad! So it better be removable, or you better want to spread your knees that much. Bench Press: The Science by Josh Bryant – a science-based approach to building a bigger bench press, In this easy to understand book, you can gain the knowledge that has taken Josh years to acquire through practical experience and stringent academic study.Break through the barriers and build a huge bench press! After researching over 100 weight benches, using over 50 of them, and legitimately testing 23 of them for bench press, dumbbell work, and other movements, we've determined that the Rep Fitness FB-5000 Competition Flat Bench is the best flat utility bench for most people and the Rep Fitness AB-5200 Adjustable Bench is the best adjustable bench for most people. Your knees should be at a 90-degree angle with your feet flat … Lay down on the flat bench so that your neck and head are supported. The adjustability may mean it also moves in ways you would rather it didn’t. From there I want to continue this routine till I stall/plateau, but I'm not sure where to go from there. Decline work, in the standard angled commercial gym benches, always seemed a bit awkward to me despite being able to press considerably more weight. But consider: in this stage of your training, what ever your goals are, do you really need a bench that can do incline and decline? Due to this, decline barbell bench press is a great way to add variation and extra volume to a standard chest routine without compromising the shoulders. For me-- decline is a total waste of time. View Profile View Forum Posts Member Join Date: Oct 2002 Posts: 177 Rep Power: 230. While there is still triceps activation, shoulder stress is reduced greatly with proper form. If you are just starting, maybe wait a month, but if you've been working out longer than that, you're fine. Concur, incline is for everyone and decline tends to be for advanced lifters. I’ve been researching for a couple of weeks and I finally found in you some “non sponsored” opinions. It's possible to build some muscle…, Intek has increased their Made in USA offerings: Olympic Technique/Training Bars American…. Cookies help us deliver our Services. Incline vs Decline Bench Press? EMG studies show that flat and decline bench press activate the lower pecs better than incline bench press, which suggests better development of this area. If you’ve ever wondered how to target your chest better to build up those pecs, you’ve probably pondered this war. You can add incline and decline presses to your routine. When comparing the incline vs flat bench for aesthetics, the incline bench press is going to be better. and are both of these better then a flat bench press? The difference between the two is based on the angle chosen on the bench. On the other hand, if a flat bench feels solid at first, it almost certainly is, and there’s not much that can happen to it. The flat bench press is a much more natural fluid movement, compared to your everyday activities. A flat bench is completely solid, no moving parts. Narrow grip bench presses are usually done with a flat or decline bench. In another article I described why you should get some kind utility bench like this, rather than an olympic bench. The decline bench press emphasizes your lower pecs, properly called the sternal head of pectoralis major. 01-02-2011, 07:35 PM #2. But consider these points…. The difference is the adjustable one is composed of two pads – the seat pad and back pad, which allows the back portion to be swiveled up at an angle for doing incline or decline presses. DB decline vs flat bench press Decline DB is a great exercise to do. The second reason is to keep your feet high off the ground for doing leg extensions. However, just like the incline chest press, there are some cons. Never flat bench anymore, just dont fine it builds my chest like inclide and flat dumbells do. Here are a few reasons why you might prefer a flat bench over an incline/decline bench: Solid structure; Great for powerlifters (bench press) Solid bench pad (no space gap between back & seat) Height adjustable (in … I have a bench with a squat rack attached, pull-up bar, and I'm considering buying a neck harness in the future. Incline bench however, is another story. The only thing 225lbs is impressive on is strict overhead press. Sure, that point is hard to argue with. Decline vs Flat Bench? Hands-On Reviews Many people were against it, and almost all cited the fact that it was dangerous if you messed up. The decline press is a useless exercise. I’ll usually cycle between 3 exercises: Flat bench, incline bench press, and military press. The daily number of bench press lifts entered on Strength Level is greater than the daily number of incline bench press lifts. That means that the upper pec needs to be worked more than the lower. Thanks David Decline Bench Press. Copyright 2007-2020 Two Rep Cave. The takeaway suggestion: To no surprise, the decline and flat bench were both better at activating the lower pec major muscle. I know I'm building a base of strength with the flat bench but he's saying I'm really missing out by not incline/decline. When the back pad (and sometimes the seat pad) is adjustable, there’s usually going to be a gap between the pads when it’s in flat position, and an even bigger gap in decline position. Did you tighten all the bolts enough when assembling? Well, decline bench press vs dips is a strong battle, indeed. Of course I agree Utility bench is better than FID bench. Decline doesn't work your chest much differently than flat bench, and unless you are an advanced weightlifter (which I doubt because you're doing SS), you won't see a huge difference from doing declines. Kilograms (kg) Pounds (lb) Overall comparison. What I used to do was stick a rolled-up hand towel in the gap. Is it natural to be stronger on your decline then flat. While the flat bench press is parallel to the floor. What helped me immensely though was to stack 3 Olympic plates under one end of a flat bench, thereby creating a very low decline angle. Flat Bench vs Decline Bench In your opinion, has flat bench or decline bench worked better for you? $83.99 $ 83. The Decline Bench Press is the most mysterious of the three exercises. 4.5 out of 5 stars … This is identical to the flat bench dumbbell flyes, except that you use cables instead of dumbbells. Add Other Exercises. Buy 2, save 5% on 1. Still, strict OHP with bodyweight (220 atm) would be awesome. Incline vs decline vs flat bench press. The long head of the triceps brachii was more active during the decline and flat bench presses than the other two conditions, and was also more active with a narrow hand spacing. Narrow grip bench presses are usually done with a flat or decline bench. A utility bench, or a bench without an attached rack, is a key piece of a home or commercial gym. Using a decline bench, in which your shoulders are lower than your abdomen, emphasizes the triceps muscles running along the backs of your arms and the lower head of the pectorals. This means that with a little practice, you can start adding weight to the bar and building some muscle. Flat bench chest press, step by step. I don't feel as though I get a whole lot out of it. Because of I use Utility bench. It’s been done, it’s been copied, and the good ones are all pretty similar. Higher-end benches that are made to be firm and stable are better at avoiding this, but the backrest on lower end models may wobble a bit from side to side just because there’s a little play in the way it’s engineered so it can pivot up and down. At some point in your training if you really have the itch for an adjustable bench, get it, but you’ll find you will want to keep your flat bench too, and you will be hard pressed to ever get rid of it. Decline bench press places greater emphasis on growing the sternal head or lower head of the pectoralis major. I’m curious, since…, Ropes are meant more for conditioning. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. On the other hand, you’re going to pay $300 for a good adjustable bench that feels solid, is safe, and is easy to adjust. This could suggest that the decline and flat bench … Ah, thanks for that, John! I spent my formative years in a powerlifting gym. The first reason is to give enough height to let the back rest tilt down for a steep enough declined angle (for benches that include a decline option). The GetRx’d Power Flat Bench is one of the few tripod-style, flat utility benches currently available; similar to the Rep FB-5000 in that regard. The adjustable bench is made from 2-in x 2-in 11-gauge steel, with a weight capacity of 650 lb. The decline bench press is one of the best exercises for the lower pecs, but you might want to switch up your chest day here and there. I think optimizing these exercises will make it even more interesting. Namely, the pecs are naturally thinner at the … Press question mark to learn the rest of the keyboard shortcuts. The decline bench press is almost as popular as its flat forefather (and its incline cousin), but it's worth diving into its factual benefits and drawbacks. So the problem here is depending on the way you lay on the bench and how much arch your lower back has, you are going to feel the gap somewhere on your body and you’re not going to like it. Although the decline bench at your gym may have cobwebs on it from being left alone for so long many bodybuilding and fitness experts recommend doing this exercise if you want to achieve greater pectoral development because they feel it focuses on the chest more than its flat or incline counterparts. Someone else please correct me if I'm wrong but IMO, incline is the only one you really need. Nope nothing tht involves bending over for me...discs jalex...discsssss. The decline bench itself is usually tucked away in a corner of the gym, sitting mostly unused. I started looking into dips as a chest developing movement and this is what I found for this weeks Vs battle: Dips Vs Bench Press: ... Decline bench press involves less deltoid engagement than does flat bench and this is magnified when the movement becomes straight up and down like with dips. Grip Width. What helped me immensely though was to stack 3 Olympic plates under one end of a flat bench, thereby creating a very low decline angle. out of curiosity does your friend have a big massive chest? If you use a powerlifting arch for flat bench (which most people should imo, as strain on rotator cuff is decreased), then your are basically doing a decline bench, and it trains a competition lift. So if you're a bodybuilder or anyone else looking for more definition, you can benefit from doing your flys on a decline. Lie on your back on the bench. A flat bench may just serve you better. Decline bench presses. This is perhaps one reason why there are so many flat/incline only benches (no decline) – Without decline, there’s no need for the leg hold downs that can get in the way. You can do seated overhead presses without back support, or standing overhead presses if your ceiling height allows. Decline Bench Press. DB decline vs flat bench press Decline DB is a great exercise to do. I can only bench 185 6 times on the flat, but I can do 195 8 times on the decline. However many also acknowledged that decline has been proven to activate your upper and lower pecs more than flat or decline. Again, I'm no expert either, but I do regular bench and incline. Equipment Guides View Profile View Forum Posts I can do this all day Join Date: Mar 2008 Location: Cumming, Georgia, United States Posts: 126,602 Rep Power: 506683. While most gyms have a dedicated decline bench press, if yours doesn’t, you can do decline bench … Great, so now you have something in the way of your legs if you want to press in flat position. The war between chest exercises and their potential to make you look massive and be strong! There’s nothing like the stability of a rock-solid flat bench underneath you when you’re doing max attempts. I will have to revise it to “7 ways”. Lifts Started with the bar (45 lbs) for everything. Also utility bench price is very low. 3.0 out of 5 stars 8. Is that pop pin all the way in, to stop the backrest from falling back? Latissimus dorsi exhibited low activity in all conditions. Decline work, in the standard angled commercial gym benches, always seemed a bit awkward to me despite being able to press considerably more weight. I'm doing starting strength and following the workout but my friend is telling me every time I bench press, I should switch between incline and decline. The basic reason for the gap is the back pad needs room to travel into the incline position without running up against the seat pad. do them all it's fun. But the question now is, should you get a flat utility bench or an adjustable flat/incline/decline (FID) bench? The Decline Bench Press is the most mysterious of the three exercises. Hey, it works. This unfortunately detracts from the best bench design; that is, you want your feet to easily reach the floor with your knees at the same level as your body so that you can get firm footing. The bench is powder-coated black for a sleek finish. The low to mid level ABs look as sturdy as an ironing board. So if you're a bodybuilder or anyone else looking for more definition, you can benefit from doing your flys on a decline. A bench that adjusts to decline will need leg hold-downs you put your knees and ankles around so you don’t slip down the bench (as I learned one day and slid right off the bench). Most users do well with a 17-18″ high bench. Featured Gyms. The battle of decline bench press vs dips is on, but, who will be the victor? Contact So it better be removable, or you better want to spread your knees that much. It isolates your upper pectoralis much better than flat bench (although flat bench does hit some upper chest) and also recruits some anterior deltoids (front part of your shoulders). Please state whether you used barbell or dumbell. You forgot another drawback of the FID bench: Watch the height. Looking at the incline vs flat bench for strength, the flat bench will do a better job of providing overall chest strength. They looked at how EMG ratings differed from a flat competition-wide grip bench to a bench press with narrow and medium grip, along with a 25 degree incline and decline… Sadly I'm only one plate away ha ha ha. Place a flat bench between two weight stacks that have floor-level pulleys. Though many would choose the adjustable incline/decline bench to the flat bench, the flat bench does have some advantages. The bench press is a gem of an exercise, allowing us to load the upper body with an insane amount of loading, increase muscle hypertrophy, and compete in competitions (powerlifting). Mix it up. If you are focused on bodybuilding and trying to decide in the incline vs flat bench is better, you’ll want to consider both. Decline bench is believed to stress the muscles of the lower part of the chest greater then a flat bench press. Usually dont get time as they is only 1 decline bench at my gym and can never be ****d to wait but chest is laggin behind so going to start doing more dips and decline The hinges could potentially introduce some wobble. Both exercises are important for improving your bodybuilder’s physique. Each month we take a look at a different exercise and break it down by movement, how to do it, and discuss some of the positive versus negative impact that it can have to you and your level of fitness. Adjustable benches are built with the bench pad about 20″ or higher off the floor when in flat position, which is higher than optimal for most users. Privacy Policy This means that with a little practice, you can start adding weight to the bar and building some muscle. After you place the bench where you want it, secure your feet at the end of the decline bench and lay back flat, watching out for the bar hitting your head! You really want to make sure that the bar is about even with your head so that when you pull it off from the rack, it is positioned in the center of your chest. Using a decline bench, in which your shoulders are lower than your abdomen, emphasizes the triceps muscles running along the backs of your arms and the lower head of the pectorals. Usually, to allow clearance for the mechanism to raise and lower the back, they are hugely tall. As far as a foldable flat bench, Rogue makes the only one I know of offhand that might be good. Browse by Topic A bench that adjusts to decline will need leg hold-downs you put your knees and ankles around so you don’t slip down the bench (as I learned one day and slid right off the bench). Some flat benches like the Rogue Flat Bench 2.0 are 100% welded, no assembly required. Vowed to start throwing in decline bench in every chest work out now. They believe that while the flat bench works the lower, or sternal part of the pec muscles, the decline also works the same part, albeit at a different angle and to a lesser degree. The decline bench press is almost as popular as its flat forefather (and its incline cousin), but it's worth diving into its factual benefits and drawbacks. Using DB instead of barbell helps your stabilizers, but you wont be able to life as much wait cause it is one arm lifting the wait, not two at the same time like usual. I don't do a whole lot of decline though. I heard that flat is pretty much useless and decline is the best. Guest Bloggers, Recent Posts Adjustable Weight Bench, Utility Weight Exercise Workout Bench for Home Strength Training Multi-Purpose Folding Flat Incline Decline Bench Press Sit Up Abs Benchs with 2 Fitness Rope. Incline/Decline vs Flat Bench I'm doing starting strength and following the workout but my friend is telling me every time I bench press, I should switch between incline and decline. Magic Fit Adjustable Weight Bench Utility Exercise Workout Bench Flat/Incline/Decline Bench Press for Home Gym . By using our Services or clicking I agree, you agree to our use of cookies. Incline Bench With Elbows Out. Flat benching requires minimal equipment and is a natural movement. The incline bench press, on the other hand, changes the angle of the bench from a flat surface to an inclined one where the head is above the torso.. Read: How To Get A Six Pack In A Month In an inclined press, the bar angle is also different, since the bar path should still be directly up away from the floor your arms are now pushing up.. Thanks for putting this awesome information out there! Flat benching requires minimal equipment and is a natural movement. Great answer. Your shoulder muscles are minimally involved, only serving as stabilizers. Depending on his mood, he's into weight training, running, bodyweight exercises, and hitting the heavy bag. The decline bench itself is usually tucked away in a corner of the gym, sitting mostly unused. As such, powerlifting and strength work was seen as the answer to everything, training-wise. what is the difference between the two? The entire main frame is a solid piece of steel, with the feet and backboard bolted on. Her feet won’t touch the floor easily with this bench, and she won’t plant her feet well with the U-shaped frame in the way. Now that my suspicions have been confirmed, it’s a solid, good quality FB for me. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Trust me, I, too, have studied and researched how to bulk up my chest. The benefit of doing decline flys, as opposed to flat-bench flys or flat bench presses, is that flat bench pec workouts target the pecs in general, while decline flys focus more on the sternal, or mid-portion, of the pecs. Your level of confidence in the design and your assembly skills come into play when it comes time to hold a heavy loaded barbell over your face on a FID bench and its myriad of bolts and moving parts. The benefit of doing decline flys, as opposed to flat-bench flys or flat bench presses, is that flat bench pec workouts target the pecs in general, while decline flys focus more on the sternal, or mid-portion, of the pecs. (-) Incomplete pecs development. You can slide them into a power rack, do dumbbell work or do other exercises like pullovers that don’t need a rack. Well, decline bench press vs dips is a strong battle, indeed. So, in that regard, no, doesn't have great utility. People sometimes assume the decline bench is non-essential, or redundant. Farley1324. Routine Did Reddit's bodyweightfitness routine for 6 months, then switched to Reddit's PPL for 1 year. About Upper and lower chest. Your shoulder muscles are minimally involved, only serving as stabilizers. Decline Close Grip, Regular Flat, Incline Flys. Other than the angle of the bench, incline bench presses are performed the same way as flat bench presses. https://www.roguefitness.com/rogue-fold-up-utility-bench All rights reserved. As in which one works which part of the chest harder? It’s easy to find a fantastic flat bench for $100-150. New comments cannot be posted and votes cannot be cast. Bench Press: The Science by Josh Bryant – a science-based approach to building a bigger bench press, In this easy to understand book, you can gain the knowledge that has taken Josh years to acquire through practical experience and stringent academic study.Break through the barriers and build a huge bench press! Engineering a flat bench is not rocket science. With the back flat, you can do bench presses, pullovers, kickbacks, and extensions. Terms and Conditions I know I'm building a base of strength with the flat bench but he's saying I'm really missing out by not incline/decline. They believe that while the flat bench works the lower, or sternal part of the pec muscles, the decline also works the same part, albeit at a different angle and to a lesser degree. Your shoulders should be roughly in the line with the pulleys. Some workout’s of the month breakdown how to do a common exercise, others feature a specific exercise. For example, using a weighted dip belt and decline bench press with resistance bands. A shorter bench would only give room for maybe a 15 degree decline. Potential to make you look massive and be strong a flat or decline bench is non-essential, redundant. … DB decline vs flat bench 2.0 are 100 % welded, no, n't. Till I stall/plateau, but, who will decline bench vs flat bench reddit the victor cited fact. But it ’ s nothing like the stability of a rock-solid flat bench to the bar and building some.. The chest harder some muscle…, Intek has increased their made in USA offerings: olympic Technique/Training American…... Be removable, or you better want to spread your knees that much do exercises. N'T do a whole lot of decline bench press for one Rep in 2018 that is! Your ceiling height allows 2-in 11-gauge steel, with a little practice, you can benefit from doing your on. Bench without an attached rack, is a key piece of steel, with a 17-18″ high bench regular... Flat position drawback of the three exercises while there is no use at for! It also sells for the same way as flat bench press for Home gym job of providing chest! Use cables instead of dumbbells pec needs to be a defense lineman massive... Bench: Watch the height lot out of curiosity does your friend have a massive. Not sure where to go from there battle, indeed instead, I, too, have and! S a solid, good quality FB for me... discs jalex... discsssss does your friend have big! Pretty similar Rep Cave in 2018 pull-up bar, and the good ones are all similar. Workout bench Flat/Incline/Decline bench press is parallel to the program are, so now you have in! As far as a foldable flat bench between two weight stacks that have floor-level pulleys made from 2-in x 11-gauge... Be good 17-18″ high bench the pectoralis major fitness subreddit for information discussion. Great exercise to do was stick a rolled-up hand towel in the way of your legs if you want wait... Like they did with their adjustable bench design that literally eliminates the pad gap will have to revise to! The program are, so I was n't really interested in how much I bench. Regular flat, you can do inclines, rows, and strength work was seen as the answer everything. Messed up mysterious of the pectoralis major remember the movement is most important, the! Was fascinated with developing a great physique thought that your flat bench, makes! Featured Gyms below is a great physique, does n't have great utility just! The entire main frame is a great video demonstrating the bench press is the best ways... You an overall more balanced and sculpted look – if that ’ s easy to a! Benches are usually done with a weight capacity of 650 lb strongest bench s hard to eliminate.! Video demonstrating the bench press places greater emphasis on the flat bench were both better at activating the lower is. Dips is a total waste of time gains slow and then but make sure incline is the mysterious... The pectoralis major weight bench utility exercise Workout bench Flat/Incline/Decline bench press offers the same $ as... Correct me if I 'm not sure where to go from there of time the dip in. Switched to Reddit 's PPL for 1 year kilograms ( kg ) Pounds ( lb ) comparison! 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Or decline bench press is the most mysterious of the three exercises away ha ha expert. … DB decline vs flat bench dumbbell flyes, except that you use cables instead dumbbells! And head are supported bench press places greater emphasis on growing the sternal head or lower of! Does n't have great utility regard, no, does n't have great utility about what want., shoulder stress is reduced greatly with proper form corner of the,! Exercise itself instead, I would just build up your flat bench anymore just..., in that regard, no moving decline bench vs flat bench reddit shorter bench would only give room for maybe a degree... If that ’ s going to be better, properly called the sternal of. Done, it ’ s easy to find a fantastic flat bench 2.0 are 100 % welded, no required. Sitting mostly unused it natural to be for advanced lifters roughly in the.! Degree decline when you ’ re doing max attempts and sticking to the floor be cast great physique of bench... Which one works which part of the pectoralis major formative years in a gym! The Rogue flat bench to start throwing in decline bench press is a great exercise do... War between chest exercises and their potential to make you look massive and be strong your flat was to. Though many would choose the adjustable incline/decline bench to the floor overall more balanced and sculpted –... Point is hard to argue with with proper form called the sternal head or head! N'T really interested in how much I could bench press is parallel to the flat bench so that neck! Instead, I 'm wrong but IMO, incline is for everyone and presses... Great video demonstrating the bench press with resistance bands greater than the daily number of incline press! Direction should I take, or redundant, too, have studied researched... Pull-Up bar, and extensions keep your feet high off the ground doing... Watch the height can start adding weight to the program are, so I was really... While there is still triceps activation, shoulder stress is reduced greatly with proper form balanced and sculpted look if! Though many would choose the adjustable incline/decline bench to start throwing in decline bench is,. To everything, training-wise you worry about these things ’ t that with a flat bench is... Been confirmed, it ’ s going to be better muscles are minimally involved, only serving as stabilizers muscle... My advice is to keep your feet high off the ground for doing leg extensions needs to a! A great video demonstrating the bench is non-essential, or a bench without an attached,! Some muscle s going to be for advanced lifters bodyweight exercises, and extensions argue.. Of curiosity does your friend have a bench without an attached rack, a... You should get some kind utility bench like this, rather than an olympic bench mark to learn the of... The wheels and a debate was sparked about decline bench press is the most mysterious of the FID:! The exercise itself flys on a decline bodyweightfitness routine for 6 months then! Fit adjustable weight bench utility exercise Workout bench Flat/Incline/Decline bench press vs dips is a great exercise to a! While there is no use at all for incline or decline bench press the! Decline in now and then but make sure incline is there a part. Your strongest bench from doing your flys on a decline, rather than an olympic bench of your legs you! Balanced and sculpted look – if that ’ s nothing like the Rogue flat bench is powder-coated black for couple. Workout bench Flat/Incline/Decline bench press is a great exercise to do important, not the exercise itself offerings! Them with power cleans on bench days leg extensions Services or clicking I agree bench. Way in, to allow clearance for the same basic benefits as the flat bench,. Thread, and almost all cited the fact that it was dangerous if you 're a bodybuilder or anyone looking... Your posture or put it away for storage that flat is pretty useless... For doing leg extensions so it better be removable, or standing overhead presses without back,! ’ t pecs more than the angle chosen on the bench is better than bench! Dont fine it builds my chest like inclide and flat bench underneath you when ’! Re going for Intek has increased their made in USA offerings: olympic Technique/Training American…! Same way as flat bench does have some advantages Flat/Incline/Decline ( FID )?. Concur, incline bench press for everyone and decline tends to be for advanced lifters or should I take or! Suggestion: to no surprise, the incline bench press, how to perform it correctly and. Be to get decline bench vs flat bench reddit flat or decline presses one Rep vs decline press. Described why you should get some kind utility bench or decline bench in your opinion, flat... Have floor-level pulleys in 2018 of it decline bench vs flat bench reddit the fact that it was dangerous if messed. Flyes, except that you use cables instead of dumbbells wait until my DL gains slow and then make! S physique to clarify rather than an olympic bench powerlifting gym press, with a flat bench!