Incline vs. Flat vs. Decline Bench Press

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Incline vs. Flat vs. Decline Bench Press

Postby teppum42 » Mon May 04, 2009 10:57 am

Is it common to have to decrease the weight when I do incline bench press? The weight I can bench flat, I seem to be able to do on the decline, but when I go to incline I just can't keep up the weight. Should I work to get my incline and flat benches to be the same, or is that just natural the incline would be a little lower?

Also, any recommendations between regular grip and hammer grip? I imagine they work the muscles a little differently.

Thanks!
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Postby pedd0r » Mon May 04, 2009 12:33 pm

I'm no expert, but I think it's normal. At least it is the same for me. And I suppose you also use some other muscles when doing incline more than when doing flat. The shoulders for example.
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Re: Incline vs. Flat vs. Decline Bench Press

Postby RK19 » Mon May 04, 2009 1:39 pm

teppum42 wrote: Also, any recommendations between regular grip and hammer grip? I imagine they work the muscles a little differently.


i assume your using dumbells then? if you hold the dumbells with a "hammer grip" (neutral grip) then it will target more the outer chest at the armpit area, especially if you do decline with neutral grip as it replicates dips.
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Postby Packard » Mon May 04, 2009 2:53 pm

From my experience no one I know can incline bench with as much poundage as they can on the flat bench. Decline bench is even lower.

The flat bench utilizes the largest section of the pectorals and allows you to generate the greatest amount of power.
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Postby ctorok » Sat May 30, 2009 12:32 am

personally i think incline is a waste of time because it puts so much strain on your rotator cuffs
your flat bench should be the most weight.
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Postby swanso5 » Sat May 30, 2009 12:48 am

why is flat bench good then?

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Postby Packard » Sat May 30, 2009 8:45 am

Chest exercises:

Primary: Flat bench (Medium and wide grip)
Secondary: Incline bench; flies
Tertiary: Decline bench, Dips

Your basic workout should include the primary exercises.

A full workout would add one or more secondary exercises.

A emphasis workout would include one or more tertiary exercises.

The flat bench is the core of the chest workout. I think that there is nothing wrong with incline benches and they are required for developing the upper chest.
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Postby Heelus » Sat May 30, 2009 5:35 pm

Packard wrote:Chest exercises:

Primary: Flat bench (Medium and wide grip)
Secondary: Incline bench; flies
Tertiary: Decline bench, Dips

Your basic workout should include the primary exercises.

A full workout would add one or more secondary exercises.

A emphasis workout would include one or more tertiary exercises.

The flat bench is the core of the chest workout. I think that there is nothing wrong with incline benches and they are required for developing the upper chest.


For one time I'll have to say that I agree, I don't ever say that I trained that part of a muscle except for upper chest, where it's almost totally separated from the rest of the chest.
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Postby Kevsworld » Mon Jun 01, 2009 3:53 am

As others have mentioned, you're not going to be able to do quite as much on incline bench press--that's normal. I usually do flat bench first then incline as a follow-up. I also prefer dumbbells for incline--seems to put less stress on my shoulders.

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Postby Packard » Mon Jun 01, 2009 7:49 am

Kevsworld wrote:As others have mentioned, you're not going to be able to do quite as much on incline bench press--that's normal. I usually do flat bench first then incline as a follow-up. I also prefer dumbbells for incline--seems to put less stress on my shoulders.

Kevin
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I also prefer DB for incline benches. I finish off the bench by reaching the shoulders forward off the bench. This really isolates on the upper pecs.
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Postby BigBoySonny » Fri Jun 05, 2009 8:27 am

incline benching puts alot of stress on your cuffs,i use dumbells for this
it seems to put less stress and dont worry i dont think anyone can incline more then they can bench.
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Postby swanso5 » Fri Jun 05, 2009 7:50 pm

every movement involving your arms stresses the cuffs, so i don't see why that's an issue and db's will stress them even more form stabilisation requirements

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Postby BigBoySonny » Sat Jun 06, 2009 7:32 pm

yeah true swanso i dont have a clue why dumbells feel better for me tho.
evan with benchress when i done my cuff in if i used dumbell the pain was near enough gone :S.
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Postby swanso5 » Sat Jun 06, 2009 7:34 pm

db's do "feel" better for me these days, ecspecially the higher i go ffrom flat bench to shoulder press

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Postby Packard » Mon Jun 08, 2009 8:04 am

swanso5 wrote:db's do "feel" better for me these days, ecspecially the higher i go ffrom flat bench to shoulder press

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I agree. I think it has to do with the position of your wrists. With a barbell your wrists are fixed. With dumb bells I find that I rotate my wrists about 60 degrees. I think this puts less strain on the rotator cuffs as a result.
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