Victor Prisk MD, wrote an article published in the September 2008 issue of Muscular Development Magazine that I believe almost all bodybuilders and bench press enthusiasts will find beneficial. Hopefully this will help you in your training.

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Arnold said that heavy bench pressing is one of the best exercises for developing a thick massive chest.

We all naturally assume this to be true anyways, but Arnold also said that this exercise is most important and will have the most positive impact when used in the first two years of a bodybuidler’s training. This is when an aspiring bodybuilder should be training like a powerlifter using heavy weight and low reps in order to establish mass on his frame. If a bodybuilder never really trains with heavy weight & performs heavy core lifts, then the individual will never develop a truly powerful looking build, but more of a magazine clothing model look. After the first two or so years of heavy training, then training methods should change to more of a bodybuilder’s style. Shifting from barbell to dumbell training is highly recommended at this point to avoid shoulder injury & before you get caught up in the endless bench press (powerlifting) race with other people in the gym.

If you have questions or have no idea what I am talking about, then let me refer you to Arnold’s BodyBuilding Encyclopedia as well as a previous posted article written by the crew at AniamlPak.com that is titled, BodyBuilder’s Home Economics 101. This is how a beginner should approach his training.