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 Who else thinks that the incline press is way better than the flat one??
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| Author | Topic: Who else thinks that the incline press is way better than the flat one?? | ||
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Amateur Bodybuilder 
Posts: 192 |
I can�t understand why, but the flat press hits my front delts much harder than the incline and my chest is hitten harden with the incline. It�s strange, since the incline version is closer to the shoulder press than the flat version.     | ||
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Guru 
Posts: 3954 |
hmm I feel the chest in both lifts, I think if your hitting the front delts exclusively you should take a close looka t your form and possibly lower the weight until your feeling it in your chest and not your shoulders? As for your question: I can lift about equally with both, I think its odd - most people can do more on flat bench I assume, but I have been concentrating trying to get my upper chest to fill out more - so that has been the focus for a while now, explains the difference in the lifts. ------------------ For a good time click here: Search and Profiles (300Kleens Board) | ||
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Elite Bodybuilder 
Posts: 629 |
Incline is a good way to hit the upper shest! ------------------ | ||
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Amateur Bodybuilder
Posts: 284 |
This was brought up on the training board a while ago, and I was suprised how many dudes thought inclines were superior to flat. When I use dbs I get a better pump on flats. Bump for more opinions ------------------ | ||
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Pro Bodybuilder 
Posts: 455 |
Here's a very simple trick to hit your chest more effectively on flat bench. After you get your liftoff, with you elbows locked, squeeze your shoulder blades together before you lower the bar. Your shoulders should feel as if they have "dropped down" more in line with your torso. This position forces you to push with your chest rather than your delts. Hope it works for you... | ||
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Amateur Bodybuilder
Posts: 120 |
When you see a guy with a large plate like chest its usually due to good developement in the upper pecs. The upper part of your chest carries the whole area. Chests with poor upper developement are very noticeable. Dumbell incline presses are the best. Flat bench is more a product of power lifting. On the incline as long as you dont have the bench on to extreme of an angle you will hit the entire area. In fact many times I will do only incline presses and no flat at all. For example I will do 100-115lb dumbell incline presses for 3 sets 10-12 reps per set. Combine this with incline flyes and your chest should be fried. | ||
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Elite Bodybuilder
Posts: 1098 |
I've always emphasised inclines in my training. I still do flats too though. | ||
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Elite Bodybuilder
Posts: 766 |
for quite a while now, I've also been emphasizing incline presses in my chest workouts to bring up a lagging upper chest. I just did chest today and it is starting to look great. | ||
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Elite Bodybuilder
Posts: 887 |
If your front delts are getting too much out of the bench, the bar is too high on chest, you want the bar to touch right at tit level | ||
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Pro Bodybuilder
Posts: 320 |
To me inclines give a much more stretch at the bottom of the lift and a much more fuller range of motion. My partner and I alternate each week, eg. Flat barbell bench and incline dumbells one week. the next week, incline barbell and flat dumbell press. Also alternate flat and incline flyes along with standing or decline cable flyes. Sometimes we will throw in dips. | ||
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Elite Bodybuilder
Posts: 1456 |
I feel bench is way over rated, incline is much better in my opinion... big-guy | ||
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Freak 
Posts: 1900 |
After tearing a pec, incline is the only chest exercise I can do so yes its the best. . .use dumbells boys. . .just my opinion, but they really do help build symmetry and size faster. . . ------------------ | ||
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Amateur Bodybuilder
Posts: 239 |
i prefer incline- actually i now rarely do decline- prefer hitting upper development-tomo | ||
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Amateur Bodybuilder
Posts: 175 |
I think Incline Decline and Flat should be done with equal intensity to porperly develop the chest. Favoring just one will limit your growth potential. | ||
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Amateur Bodybuilder
Posts: 97 |
DB inclines are the KING! Nothing rips up my chest likem'. ------------------ | ||
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Elite Bodybuilder
Posts: 802 |
Yes, inclines are a must, however what I think this really comes down to is dumbells over barbells. Dumbells allow for a much tighter and fuller squeeze thus isolating the pecs far more effectively. You can really achieve a good stretch and squeeze with good form using dumbells. I will never use a barbell for presses again because I felt it all in my shoulders. Tried every trick known to isolate the chest...then I switched to good ole dumbells and was hooked. If your in this to bodybuild and not for power, check your ego and make em burn with the dumbells. ------------------ | ||
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Pro Bodybuilder
Posts: 314 |
If you feel your delts alot in a chest movement, you are probably sticking your elbows out too much, tuck your elbows into your body more when you come down with the weight, think about what you are doing while you press the weight up... Flex your chest as you come up with the weight. If any of that made sense haha. | ||
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Amateur Bodybuilder
Posts: 148 |
Incline flyes and db presses have always worked the best for me. My upper middle chest has always lagged behind my upper outer, lower, etc. What have you guys found to work the best? I've been doing military presses and pullovers to target that area, yet it still lags. Any suggestions?? ------------------ | ||
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Amateur Bodybuilder
Posts: 54 |
45 degree incline is good. Anything higher is a shoulder press to me. Decline is worthless it was even duely noted in I think an old issue of Flex magazine, where they had the bench blaster routine and best chest exercises. Bench overrated, worthless? God help the day everyone begins to think like that. Bottom line Bench is great, incline isn't as important but neccesary to me for overall chest devolpment. Priority wise i need to be strong not be a bodybuilder and bench pressing with both barbells and dumbells is a key-ingredient in my routines. And remember the best bodybuilders even Arnold were powerlifters first. Weider along with many other proffesional bodybuilders all said that you couldn't achieve the over-all muscle devlopment and sheer size that the best bodybuilders had by just doing bodybuilding workouts. Those who did both became the best. But now we have growth hormone so who the hell even knows. Call me old-fashioned | ||
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Pro Bodybuilder
Posts: 322 |
? If your delts are getting hit too much than narrow your grip. Flat bench is a must and so is incline. There is no way to realy compare. IF YOU BREAK DOWN BASIC POWER MOVEMENTS THEN BENCH WILL COME THROUGH LIKE THE SQUAT OR THE DEAD LIFT. If im wrong someone please correct me but i feel that im right.. | ||
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Moderator
Posts: 5117 |
I find that incline helps to focus on a better overall chest development. As DocJ has mentioned, pinching your shoulder blades together while pressing up the weight will help to hit the chest more than the delts. It all comes down to slowing down the movement and using perfect form. Forget about the "heavy weight image" and think about the huge chest you will develop. Cross-overs (with the machine or cables) are great too and not to be forgotten). | ||
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Cool Novice 
Posts: 34 |
I prefer incline over flat. In fact, I had a shoulder injury a few years ago that forced me to use strickly DB's while doing chest. Using the bar simply hurt my shoulder too bad, even when it was "healed". Anyway, because of my reliance on DB's, I have gained more size during this past year than in any year before. Granted it can be a blow to your ego because you are not nearly as strong as you would be compared to the bar. But, DB's are the way to go. Stones | ||
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Cool Novice
Posts: 43 |
I hate benching all together but if I had to pick i'd pick flat (cause i am so weak at incline). I like doing flys...espicaklly with cables and dumbells...it concentrates on the chest more. Dumbells are better used for building while bar is used for strength. Just my opinion. | ||
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Pro Bodybuilder
Posts: 372 |
If you don't mind a woman posting here, I thought I could add that WarLobo did a most excellent sitch on the women's board about EMG. If you look on that post it discusses the different exercises for each said bodypart and fiber recruitment. I believe decline dumbell presses ranked 1. for pectoralis major and incline dumbell ranked 1. for pectoralis minor  http://www.elitefitness.com/ubb/Forum9/HTML/001268.html [This message has been edited by riptchick (edited December 22, 2000).] | ||
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Amateur Bodybuilder
Posts: 62 |
Beezers and Kodiac are right on the money. Better isolation and I also like to use the incline bench with cable's I have never had FELT anything hit my chest better than that exercise. | ||
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Cool Novice
Posts: 34 |
my thought is both. It depends on your weaknesses, which one your body is most used to, what your goals are, and what stage are you in as a bodybuilder | ||
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Amateur Bodybuilder
Posts: 188 |
Both excercises are excellent... I firmly believe that dumbbells make the difference. Heavy dumbells that is. Mike ------------------ | ||
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Amateur Bodybuilder
Posts: 202 |
I love incline barbell, flat dumbells, and either cable of dumbell flyes.. In that order. Gets a bit of everything... How many of you'll like decline? I think they are a waste. Allthough you can load up alot of weight and looks good..
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Cool Novice
Posts: 36 |
I use Incline bench as my major chest excercise. Flat bench just fucks up my shoulders, I'll do flat DBs ocasionally. I get most growth from incline. I feel it pulls in the entire chest muscle. + everyone sucks at incline so it's nice to get 315 for a few reps!!! people always seem to look. | ||
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Amateur Bodybuilder
Posts: 292 |
Incline has always given my chest better shape. And you can never go wrong with big upper pecs. You can with middle though. I'm actually the same if not stronger on incline now aswell. | ||
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Cool Novice
Posts: 40 |
phew.. good to hear nobody has mentioned decline benches yet. the only thing I get out of those is a headrush! is there any point to doing them? | ||
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Cool Novice
Posts: 45 |
I begin every other chest workout with incline bench. I'm just about as strong in inlines as flat. I don't do declines, the range of motion feels minimal with them. | ||
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Cool Novice
Posts: 11 |
overrated flat bench is. | ||
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Amateur Bodybuilder
Posts: 64 |
I also am a huge advocate of dumbell benching...both incline and flat. Make sure to really stretch it on the way down. I've seen lots of idiots in the gym with the worst form on dumbell presses. I still do a little barbell benching just to warm things up...maybe 3 sets of 225lb or something like that. I do think that a little bit of decline is good to tighten up the lower pec, and tighten up a minor gyno you have...hehe | ||
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Cool Novice
Posts: 48 |
I prefer incline dumbell presses,instead of barbell presses. I use dumbells exclusively for all chest training,along with incline cable flyes and crossovers. In my opinion,they are the best.-THE PROTOTYPE |
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posted December 22, 2000 11:37 AM
