GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
| Author | Topic: INCLINES 1ST OR FLAT 1ST | ||
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Amateur Bodybuilder 
Posts: 85 |
Tonight is chest day bros. My plan is to do 4 sets of dumbell incline presses with the 100's for 8-10 clean reps followed by 4 sets of flat barbell presses starting at 225 and pyramiding up. then 4 sets incline flyes starting with 80's and going down to 45's. My thought is inclines first because its more of a shaping excersise. What ya al think. "when people say they want to touch my body, I say I dont blame you"     | ||
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Amateur Bodybuilder
Posts: 172 |
inclines better for mass, so thats all i do is incline  | ||
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Elite Bodybuilder 
Posts: 683 |
incline DB press flat BB press incline flyes looks good. | ||
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Amateur Bodybuilder
Posts: 127 |
I did inclines first for a long time. My upper pecs grew and made my pecs look wide, but I don't have shit for lower, so they look lame. I've been doing decline and flat more lately. Anybody else have that problem? Noticed that nobody mentioned declines. ------------------ | ||
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Cool Novice 
Posts: 22 |
i do flat bb incine db incline bb decline machine | ||
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Elite Bodybuilder
Posts: 1216 |
Either way. Do the most important one to you first. | ||
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Amateur Bodybuilder
Posts: 85 |
I think one of the best excersises for lower chest are dips. Usually at the end of my workouts I will use a weighted belt and crank out 3 sets with my body at a slight angle. This is actually a great mass builder.. | ||
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Pro Bodybuilder 
Posts: 527 |
flat is always first on chest day....I rarely do declines, but, then again, my goals are different then yours | ||
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Amateur Bodybuilder
Posts: 213 |
I alternate, one week I do flat barbell bench followed by incline flyes, and the next week I will do incline barbell press, followed by flat flyes, dont get why you are not hitting the big compound movements first (the mass builders) and the flyes and dumbells second, as for decline, well that is a joke, stay away from that unless you want to regress. A 54" chet measure cant be wrong ?? ------------------ | ||
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Cool Novice
Posts: 27 |
I find it good to swap around now and again.. I will flat bench forst for 6 weeks, then incline for 6 weeks... ------------------ | ||
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Amateur Bodybuilder
Posts: 85 |
The problem with flat benching is it doesnt give the chest that plate look. Inclines build up the upper region of the pec area which tends to make the chest look larger. Ive seen guys who bench 450-550 lbs and there chests look like dumpy slabs of meat. Dumbells take it to the next level. Believe me, very few people have the technique to do dbl presses correctly. However when executed properly dumbell presses in any form work the muscles both directly and indirectly to a much greater degree. Remember, bodybuilding is all about illusions | ||
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Cool Novice
Posts: 40 |
i know your suppose to do inclines first,but always do chest first because i know if i do inclines first i will be burnt out ,and wont be able to do as much on the flat bench,and i dont want to take the risk cuz im scared that over time my flat bench will go down if i do that | ||
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Amateur Bodybuilder
Posts: 202 |
I've had great results doing incline db presses for like 5 sets(1 warm up) then hitting flat bb press. I use a smith machine for the flats, doesn't hurt my sholders as much. After that I go to some flat flyes and crossovers. ------------------ | ||
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Pro Bodybuilder
Posts: 557 |
I always rotate... | ||
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Cool Novice
Posts: 46 |
I do flat 1st... just cuz I hit that hardest. Also then chest is really warmed up for incline w/barbell. Blood is flowing. Also mix it up. Keep the old machine guessing... My .02 cents ------------------ You can run but you'll just be tired when I catch you. |
All times are ET (US) | |
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posted December 06, 2000 02:22 PM