Bench, Deadlift, & Squats: Tips for Perfecting the Big Three Author: Dane Fletcher

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Although the bench press is a decent exercise for building upper body mass, especially for beginners, I think it’s not always the best exercise for building your pecs and is often overemphasized by most bodybuilders.

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Q:   Are dips on a roman chair better than dips done on machines or with a plate on your stomach between two benches?

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Q:  Are dips on a roman chair better than dips done on machines or with a plate on your stomach between two benches?

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Q: My bench has been “stuck” at 235 for the past 2 years! I’m 6’4” so I’ll always be a “pussy bencher” because my arms are so long! My goal is 300… any suggestion would be awesome!

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Dear Friend and Fellow Iron Warrior,

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Q:  My workout partner wants to try a new routine. We've been doing HIT for so long that I can't imagine doing something that nets more gains. He said 5x5 training is the new mass gain trend. Is that true?

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Most bodybuilders have fairly well developed upper abs. A few sets of crunches, a few times per week, and the upper four abs (of the entire 8-pack) begin to emerge. Some bodybuilders don’t even have to do that much. Relatively low body fat levels, coupled with some stimulation from cardio and other compound lifts cause those lucky folks to possess those visible upper abs year-round.

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“How much ya bench?” The question has been asked a million times in a million gyms. Perhaps the first exercise most bodybuilders utilize when entering the gym – and the measurement stick for gym prowess - is the bench press. Because of this, many trainers spend a disproportionate amount of gym time bench pressing, and not enough time on other chest movements. As a result, their chests become disproportionately built; thick in the middle, of course, but lacking in the upper and outer areas. This leads to a bunched-up look in the chest area on the bodybuilding stage. The solution, as with most things, is intelligent training. Selection of exercises and techniques to focus on different areas of the pectorals can solve this problem.

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Bodybuilders have been using staggered sets for decades. Pioneered by Weider and emulated by every other notable trainer since then, staggered sets allow the bodybuilder to make the most use of recovery abilities. Some body parts may take a few minutes to recover following a tough set, and they may require a lot of low-intensity sets with high repetitions to deliver the polish and definition required.

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