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Thread: No Flat bench, only incline?

  1. #1
    insert chicken here Haltered's Avatar
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    Default No Flat bench, only incline?

    I read a looong time ago that a slight incline bench will develop the chest better than a flat bench. I would assume that this is because the upper pecs and front delts get more involved- but I have never tried. Since my lower pecs are thicker than my uppers it would be great to focus more on the top a bit. Has anybody tried replacing bench with something like a 15 to 20* incline press? I'm doing OHP, squat, Pullup, and Clean work for strength- I just feel like getting big pecs and tri's for some vanity. Thoughts on this for a skinny ass white boy?

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    one week start off with incline next week start off with flat but you should always hit the muscle from every angel every workout

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    Gold Member motoxer125's Avatar
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    Since my should has acted up a few months ago I have done inclines and no flat bench. Every once in while I do flat dumbbells,(sometimes at low incline angles too) but mostly barbell and dumbbell inclines. I have seen better development in my upper chest and front delts. I haven't seen any negative impact on my lower pecs as I also naturally have bigger lower pecs. My lower pecs get hit in other ways anyway, with weighted dips.

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    insert chicken here Thread Starter Thread Starter Haltered's Avatar
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    Quote Originally Posted by IFBB PRO View Post
    ... you should always hit the muscle from every angel every workout

    Is this to get as much of the pec firing during a workout, even if the focus is on a different angle (like 20*)?


    Im just doing this for fluff work, I really have no use for much forward pressing strength. If I start doing double duty on bench I feel that I will need to start doubling up my row as well to balance out the extra work. Sound assumption?

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    Super Moderator HULK1550's Avatar
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    Quote Originally Posted by IFBB PRO View Post
    one week start off with incline next week start off with flat but you should always hit the muscle from every angel every workout
    i dont think that is necessary and can even lead to overtraining quite easily.



    personally in this example, i switched to a more inclined approach on chest and it worked well.

    my thinking was that i have see a lot of guys with big sloppy looking chests but its really that upper development that seperates a really developed chest and i have never seen a guy with a big upper chest without a really fucking big chest overall.

    Paid off bigtime. im not saying never do flat but its WAY overemphasized.

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    The incline chews up my shoulders something wicked

    Sticking with it until I can at least get to a respectable poundage but it seems a lot harder on the joints than the regular bench, probably as I've not found a way to tuck (is there one?)

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    Quote Originally Posted by Halfway View Post
    The incline chews up my shoulders something wicked
    Sticking with it until I can at least get to a respectable poundage but it seems a lot harder on the joints than the regular bench, probably as I've not found a way to tuck (is there one?)
    ever try neutral hand position DB Incline? They may help master the elbow tucking and save the shoulders
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    It's more that I have no power when I try to tuck with a regualr gym incline (40-45 degrees whatever it is), the bar touches low then wobbles back towards my face on the way up and I lose power.

    I touch at the clavicle which obviously stretches the shit out of the joint

    Parallel grip DBs I've tried but they hrt my SC joint a bit (prior separations in both shoulders from 'tard benching in the past)

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    Stay Strong & Have Faith matt1990's Avatar
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    Something that I think works is do one excercise Dumbell style and the other Barbell and switch em up monthly. Not going to work for everyone, but its something to try.

    matt~

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    insert chicken here Thread Starter Thread Starter Haltered's Avatar
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    I will give it a shot and see what happens. My thinking is this- the guys with a thick upper chest are the ones that look swole. I can let gravity take care of my lower pecs. The shoulder stretch isn't something I have considered, but I will literally be starting with the bar so I shouldn't have an issue.

    Just bought a power cage for home, all I need to put together is the bench now. Screw gym memberships, I got all I need at the house now!

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    Lol! ass pops up nelson montana as a description!

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    Quote Originally Posted by Haltered View Post
    Lol! ass pops up nelson montana as a description!
    lol.


    On a related note to the thread, I have a couple of buddies who have switched to incline as their main chest workout and rarely ever hit flat bench anymore. They both have reported a huge increase in strength and chest development.

    As for me, I always do flat bench, then follow it up with dumbell incline. Incline seems to hurt my shoulders too much and cause too much overall discomfort so I don't hit it very much. I prefer to use dumbells for better range of motion which seems to be easier on my shoulders.

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    I use to do manly flat, just because i like throwing up big weight when i started training with my new partner he always did incline first ,my incline was only 265 for 10 after a month doing incline first i get 315 for 10 now, and my flat bench went to 405 for 10, as far as over training i dont believe in it i believe in under eating as a culprit to not getting good recovery, if you knew how many hours i put in the gym daily you would say over training
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    Gold Member nychris's Avatar
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    I only do inclines and its worked out great. It makes your chest much more even looking from top to bottom. A lot of people who mostly do flat and even worse, declines, have chests that are only developed at the bottom like they have little tits which looks horrible. Doing incline everything works your entire chest evenly I think. Just switch up the angle of the inclines all the time.

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    i do incline every chest workout and only do flat maybe every other time or every third time.....im at the poin now where my incline bench rivals my flat....i can incline 315 usually around 3-5 reps. flat, i can do 315 4-6 times.
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    once upon a time flat was my fav exercise, but those days are long gone. Doing more incline has also made my military press go up quite a bit. I can usually go up to about 3 plates per side on the smithmachine for a rep or 2.
    Self admitted Yohimburn ES addict
    HIGH DOSE VAR = TREN minus the side effects

    i poop on clen, EQ and nolvadex.

    http://www.ncbi.nlm.nih.gov/pubmed/10492633

    http://www.ncbi.nlm.nih.gov/pubmed/19597031

    http://www.ncbi.nlm.nih.gov/pubmed/18348701

    http://www.ncbi.nlm.nih.gov/pubmed/9364247

  17. #17
    solidspine
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    I use the incline 10 times to 1 for presses,
    use the flat bench for dumbbells and also use the decline bench.

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    Alternating inclines and declines has added a little fun back into my training but I don't think it's grown me boobies or given me upper pecs like arnie.. my pecs always look their most spiffy when I do flat bench, however those days are over ;(

    YouTube - 405x8 Incline

    something to aim for

  19. #19
    Powered By Milk BiggT's Avatar
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    From my own personal experience, my tits have also never been bigger than the times I really push flat bench and have some respectable numbers.

    I believe in placing the greatest load on the muscle for the greatest stimulus and in turn the greatest growth. For upper body presses, that would be the flat bench.

    I love inclines and think they're a great lift, they're more functional and I think should be the preferred lift for an athlete over flats (although, flats do belong and have a place).

    I don't know why inclines have a reputation as a "better chest builder." In my experience, it simply isn't true. My guess is a lot of people (a) use too much load on flats and can't get in enough total work to stimulate growth, or (b) people bench way to wide with flared elbows and hurt their shoulders, or (c) people bench incorrectly bouncing the weight off their sternum or they do the two-man bench/row combo with a training partner doing the lift for them (which of course places no stimulus on the muscles). What happens then is they switch to inclines and do them more honestly and they get results. Word gets out of this and people hear about it (it is widely disseminated now because of the internet) and people who never thought benching was bad just buy into what they hear. Kind of how like guys who have never touched test propionate are all over the net saying the injections burn (when they have never taken it), lol. The internet can be a great tool, but too many people use a mental cut and paste to replace original thought and actual experience, and that can be bad.

    I don't know, just my theory.

  20. #20
    where's my friggin saddle Hidngod's Avatar
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    I've always thought inclines were around 45 deg. Should I be using the 30 deg position?
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  21. #21
    Evidence
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    If your goal is vanity only, remember this as well. The tighter the pecs get in terms of development and muscle size, the more strain it actually puts on your delts. Anatomically speaking i don't have a chart to show you for this, but you'll see how the shape of the shoulder heads will come forward a little more on a frame with good pec development. I'm not saying that just becasue you have good pecs means you're going to have shoulder problems. But it can also lead to impingement issues down the road. Ask how many elite strongmen or olympic lifters how often they flat bench? It's just unnecessary for function. But if it's purely look and you're looking for some change, you don't really need that much of an incline to make a major difference.

    I have read where guys like Lou Ferrigno have taken a wooden block say two inches thick and stuck it under a flat bench as their incline bench for dumbell presses. The higher the incline the more shoulder comes into play. It was also rumored that Franco Columbo didn't have access to a flat bench in his early career in weight training. They had a board that was leaned up against a wall aparatus and that was his only bench and you see the pec development he sported. So slight can be good. I have seen some insanely high inclines in some gyms before that I will never go on. Hurts my shoulders looking at it. I wish you well in your goals. What plan have you decided on since you've first submitted your topic to us?

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    Elite Lifter GTLifter's Avatar
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    Quote Originally Posted by Evidence
    Ask how many elite strongmen or olympic lifters how often they flat bench?
    Actually a lot of European lifters bench.

  23. #23
    Gold Member Halfway's Avatar
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    YouTube - Yuri Vlasov bench press

    A classic vid of an oly lifter doing inclines.. look how he makes that 400 look like a bare bar

  24. #24
    insert chicken here Thread Starter Thread Starter Haltered's Avatar
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    I have decided to give a very slight incline bench a shot for 6 weeks. No flat bench at all. 45 degree bench doesn't please my shoulders, so I am thinking 10 or 20 degrees will suffice. Just enough to take the load off my lats. In terms of body to arm angle, about 110* measuring arm in relation to spine seems to make my uppers fire the most. I know that I won't be able to load the bar down near as much as a flat bench, but with my shoulders I really can't do that anyway. This will really be my first shot at going for some vanity, I have always focused on function and strength and let the looks be a perk.


    Didn't get my bench built over the weekend. A new girl + welding up a new motorcycle frame took more time than I planned. Time to get priorities straight! But damn this girl is top notch and wants to start lifting. Somehow she has huge knockers, a firm rear, and no fat on her stomach- and has never worked out before! I don't get how she has such a fantasticly curvy body with a 6 pack, it is an oxymoron if I have ever felt one.



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