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all incline?
- Thread starter ESQ
- Start date
MonStar1023
New member
ESQ said:
I gotta agree bro. Incline has worked wonders for my chest.. From ages 12-15 all I did was strictly flat barbell presses, flat dumbbell flyes, things like that. Just basic chest builders never thinking inclines did too much. I started off my chest workouts for about 10 months with incline barbell presses and DAMN my chest exploded. My upper chest blew up.
I would recommend incline dumbbell and barbell presses over ANY other exercise. Thats just my opinion but incline dumbbell and barbell followed by weighted dips and then finishing off with incline dumbbell flyes is really the way to go. This is just my opinion but I have recommended this to a few people and it worked for all of them. Good luck!!
Imnotdutch
butler monkey
Geez so many big words......
Put that into idiot speak for me.....
Put that into idiot speak for me.....
MrOlympia2004 said:What am I in college again or something? Pectoralis major flexes and adducts the arm, medially rotates the arm. The Pectoralis minor draws the scapula forward, medialward, and downward. Seriously Anatomy is a good class to take if your a BB. Plus you get to look at disect nasty corpses.
Cackerot69
New member
Well basically it means that the chest (major) presses and flyes, thus those are the only exercises needed to work it and angle doesn't stress it differently.
Imnotdutch
butler monkey
Ok gotcha......thx
Cackerot69 said:
I believe in training the incline...but not doing just the incline. Heck...when I use to want to be a bodybuilder...I had an exercise that I loved.
Can't believe that I'm gonna post this.
Ok...I'd do my flat bench and incline bench first, then this.
Take an incline utility bench over to the cable cross machine. Attach a set of handles to the lower cables on each side and set your incline bench up in the middle. Well...just do an incline cable fly. I used to like them and thought that the cable gave me a constant tension that dbells did not.
They worked for me then, but I was weighing only about 225 and they are not what got me where I am today
B True
Can't believe that I'm gonna post this.
Ok...I'd do my flat bench and incline bench first, then this.
Take an incline utility bench over to the cable cross machine. Attach a set of handles to the lower cables on each side and set your incline bench up in the middle. Well...just do an incline cable fly. I used to like them and thought that the cable gave me a constant tension that dbells did not.
They worked for me then, but I was weighing only about 225 and they are not what got me where I am today
B True
inclines only, did not work for me, however worked well for a guy in my gym who by nature has very strong front delts, so he had no weak link.....
I have come to re-appreciate the decline stuff and pay less attention to the flat BP:
This is what i do:
- low decline (minus 15 degrees) dumbell press
- weighted dips wide grip
- low incline flyes (20 degrees, yes flyes DO build mass for me, my biceps are strong, good form, heavy weight)
- low incline dumbell presses (20 degrees, the flyes acted as pre-exhaust for the presses)
- finis off with 2 sets cable cross or pecdeck, 15 reps, immediately followed by pushups with bodyweight.
The above is definately not a cooking recipe that will deliver guaranteed results, as chest is not a simple singular muscle. It all has to do with things as "angles", "weak links in supporting m8usclegroups" and your individual biomechanical build, tendon attachments" etc....
What most modern BB agree is that the flat bp is not the holy grail. While it's important to lift heavy weight , this exercise just isn't SPECIFIC enough for many people. So your aim should be to find exercises and angles that allow you:
- to move heavy weight
- the brunt of the stress goes to the target muscle
How do you find such a exercise/angle?
Let me introduce a good friend mine, you might already know him: Mr. Lactic Acid.
If you experiment with high reprange (20 reps) to failure, you can exactly feel by the burn where the stress goes. Now this is not 100 percent true as it might be that supporting musclegroups (like delts and tri's) might have a different fibre makeup than your chest, so lactic acid responces might vary on different repranges when you ie perform db press, but still it should give you a good hint how to chisle your pecs
I have come to re-appreciate the decline stuff and pay less attention to the flat BP:
This is what i do:
- low decline (minus 15 degrees) dumbell press
- weighted dips wide grip
- low incline flyes (20 degrees, yes flyes DO build mass for me, my biceps are strong, good form, heavy weight)
- low incline dumbell presses (20 degrees, the flyes acted as pre-exhaust for the presses)
- finis off with 2 sets cable cross or pecdeck, 15 reps, immediately followed by pushups with bodyweight.
The above is definately not a cooking recipe that will deliver guaranteed results, as chest is not a simple singular muscle. It all has to do with things as "angles", "weak links in supporting m8usclegroups" and your individual biomechanical build, tendon attachments" etc....
What most modern BB agree is that the flat bp is not the holy grail. While it's important to lift heavy weight , this exercise just isn't SPECIFIC enough for many people. So your aim should be to find exercises and angles that allow you:
- to move heavy weight
- the brunt of the stress goes to the target muscle
How do you find such a exercise/angle?
Let me introduce a good friend mine, you might already know him: Mr. Lactic Acid.
If you experiment with high reprange (20 reps) to failure, you can exactly feel by the burn where the stress goes. Now this is not 100 percent true as it might be that supporting musclegroups (like delts and tri's) might have a different fibre makeup than your chest, so lactic acid responces might vary on different repranges when you ie perform db press, but still it should give you a good hint how to chisle your pecs
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