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.

 

[SaltyOlPirate]

I typically do incline dumbbells first, FLat bench, decline bench, incline cables then decline cables. Do you guys feel that decline flys would be more effective then decline bench?

 

[SUST-MAN]

switch it up every month...

 

[Cro Magnon]

Either will work. But don't end up like those idiots who arch their backs SO MUCH on incline that they might as well be doing flat.

CM

 

[hitmansb]

I always start with flat for four working sets (not counting warm-up). For incline, I use the lowest degree of inclination possible, so that my front delts don't take over. But, no matter what, my front delts get in on the act the second I incline even a bit, so I always try to make flat bench the emphasis of my chest workout.

 

[KA-BAR]

I always switch stuff around. Shock principal. Just like jdubs952 said keeps the muscles guessing. But when its time for flat barbbell to come around It seems I always give a little more effort for the ego thing.

 

[pittbull2]

I usually always do flat first but incline dif works better for me for as mass .

 

[2Thick]

Unless you have less that 5 years of training under your belt, forget the flat bench. The incline is better and just use the flat dumbell instead of the flat barbell.

 

[macho21]

I always include incline first, it is my prime chest exercise. I also like to change up order, Dumbell to Barbell, etc... It is not so much the exercise, but variation and intensity which are the keys.

 

[Big Dick Mcgee]

Incline first, because that is what I have the most problems with, then I do flat dumbells.

 

[XCYTER]

Incline first on one week then flat first the next week to change it up a bit. Dont want the body to get used to something.

 

[JKD]

jdubs952 - real good reply - thanx

Everyone else - thanks for the insight. It seems everyone is on the same page.

 

[supertech69]

Personally, I like incline period & only do incline. The only flat movement I do is flies. I do what gives me the best contraction & pump in my pecs & that happens to be incline. Once in a while I'll do some flat to mix it up a bit. It's about total chest pump as you can not solely train your upper pecs by doing inclines just as you can not hit lower with decline & middle with flat. It's one total muscle & you should do what suits you best. But, like said before, most people do flat first for ego purposes.

 

[Japanese machine]

wide grip decline works well for me. flat does nuthing for me. incline dumbells is also very good choice. More so than the specific excersize; mind muscle connection is far more important, what ever muscle you're working you must feel.