Its Official, Inclines Are In Flat Is Out!!!!!!!

[NWinters]

i expected a Loudenism from this post......i have been doing inclines for 3 weeks now, and my flat bench is still strong!!!!!

 

[bignate73]

glad you found something that works for you.

X

best reply on this thread yet.

 

[RusPA81]

Here seems to be the standard chest routine:

Bench Presses - 5 x 5
Incline Dumbbell Presses - 2 x 8-10
Parallel Dips - 2 x 8-10
Flat Bench Flyes - 2 x 8-10

If people need this much volume to stimulate growth. . .then something is wrong. By the time you complete the 5 x 5 on flat presses, the chest is too exhausted to devote 110 percent effort on incline movements.

its no wonder why so many people are frustrated with their stagnate bench press and their pectoral development.

I am now doing this except for 5x5 for inclines and then flat DB press as an accessory. Hopefully it will work as many people preach it to.

 

[ffknight84]

all i have to do is pick up the bar on incline press and my upper chest blows out =)

j/k but its amazing how much my upper chest does grow out when i do inclines. I lift like a power lifter, tho i am not and flat benches are the core of my chest wokout.

 

[sk*]

Anyone who knows me, knows that I HATE THE FLAT BENCH.

Inclines are great.

-sk

 

[Lord_Suston]

Incline 5x5
Flat 2x8
Dip or Decline 2x10

that it folks for my basic chest routine

 

[harman_2005]

If inclines are superior to flat, where do declines rank? In between flat and incline, or last?

 

[latinus_spicticus]

Inclines and flat bench presses are equally important for developing the chest. Yes, the incline version targets the upper pecs moreso than the flat variation, but that does not mean it is superior for overall chest development. The flat bench press recruits more overall upper body muscles, which allows one to lift more weight and get bigger. Incline bench presses do not work the lats or triceps as efficiently as the flat version. I think everyone should do both, although I personally prefer inclines. I do agree about shoulder/rotator cuff injuries--inclines are far safer for trainees with shoulder conditions than the flat bench. But if you have an injury due to an imbalance, focus on the imbalance instead of neglecting a productive exercise like the flat bench press.