Which is comes first flat or incline bench

[JKD]

Whats up, I was just curious as to see what you guys prefer to do first, flat bench or incline? Do any of choose not to do one or the other and if yes, why?

 

[Canuck4]

I like doing flat bench first then go for incline and decline after.

 

[genarr3]

It really doesn't make a difference, but most do flat first for ego reasons.

 

[alien amp pharm]

I vary with what I start out with on everything, including chest.

 

[troybday]

i usually always do flat bench first, then then incline dumbells etc ect ect...but this is gonna be a great debt!!!

 

[JKD]

I usuallys switch my routines about every couple weeks toKeep the body guessing. Anyways, I got an arguement with someone who claimed that flat bench was not a very effective exercise and that incline should always be done first because it is more important.

I know I am a hell of a lot stronger in flat than incline. If I do incline first - my flat suffers. Does anyone feel that one is more important than the other - if yes, why?

 

[genarr3]

Flat = Mostly a pectoral movement with delts and triceps assisting.
Incline = Pectoral and delts sharing the load with equal tricep involvement as flat.

Why would one be more "effective" then the other?

 

[jdubs952]

a

I did a report on the various nuero-muscular activities between incline and flat bench and the more i researched the more sense everything made: EMG studies showd that flat bench works the sternocostal head of the pec major w/ not much clavicular head work. Anterior delt was involved and triceps as well (obviously)
Incline: EMG showed sternocostal head worked nearly as much as with a flat bench but you also get hte clavicular head working MUCH MUCH more with the incline. Delt and tri's were similar to flat bench. Decline was nearly no clavicular head w/ similar sternocostal head work; lots o' triceps.

Like someone said b4: flat bench is good for the ego's and most ppl are stronger because they have been doing it FIRST and for a much longer time than incline pressing. Everyone likes throwing the plates on flat bench of course; however, for asthetic purposes the clavicular head looks better IMO. I did incline first exclusively for a few months and it nearly caught my bench for the barbell press.

Switch it up for a refreshing workout that keeps your muscles guessing.

 

[JayBro]

One week I do flat bench, decline bench, flat dumbell, and pec deck or flies.
the next week its: Incline bench, incline dumbells, upper chest smith and cable cross overs.

and every now and then I switch up an exercise or two in there.

 

[onemind]

I also like to switch it up but I say incline creates more overall mass. Decline is a waist of time IMO.