INCLINE OR FLAT

[paulietuck]

im sure this topic has been covered like a trillion times. Ive got a buddy thats training his ass off, everything is growing as expected but his chest. As far as I know alternates between incline (smith machine) and flat bench...not alot of dumbells..some cables flys....ive always had better success with flat myself....

 

[brutus79]

Dumbbells.

 

[raysugar1234]

I think you are selling yourself short if your not doing both. I do flat first in my chest workout, heavy with progressive overload then I do incline, 4 sets of 12-15 reps.

 

[Ozzy619]

I almost stopped reading when I seen smith machine and incline. He needs to incorporate dumbbells in there and move away from that god damn smith machine. Chest is like any other muscle, youve got to hit it with a variety. MY chest looks the best when I focus on db. You can change your form a dozen different ways with db.

 

[Xlgx]

I have bad experience from flat bb. But as mentioned all db work and machines are on the table. I especially like dips.

 

[raysugar1234]

I almost stopped reading when I seen smith machine and incline. He needs to incorporate dumbbells in there and move away from that god damn smith machine. Chest is like any other muscle, youve got to hit it with a variety. MY chest looks the best when I focus on db. You can change your form a adozen different ways with db.

I wish I had heavy enough dumbbells so I could do the incline db presses. Barbell flat and Incline work fine for me though until I can get some heavy enough dumbbells.

 

[raysugar1234]

I have bad experience from flat bb. But as mentioned all db work and machines are on the table. I especially like dips.

What type of bad experience? Some guys seem to use mainly there front delts and triceps to move the load when benching. Mind to Muscle connection is important when pressing, you have to make sure you are primarily using your chest to move the load.

 

[Xlgx]

What type of bad experience? Some guys seem to use mainly there front delts and triceps to move the load when benching. Mind to Muscle connection is important when pressing, you have to make sure you are primarily using your chest to move the load.

I have a ruptured pec minor from flat bb. I am of the same opinion as DC. It's not if but when shit like this goes down.

 

[Ozzy619]

I wish I had heavy enough dumbbells so I could do the incline db presses. Barbell flat and Incline work fine for me though until I can get some heavy enough dumbbells.

How heavy do they go? If youre looking for definition you dont need super heavy weight, you can always do incline flys with a pretty low weight or champagne press.

 

[raysugar1234]

I have a ruptured pec minor from flat bb. I am of the same opinion as DC. It's not if but when shit like this goes down.

Flaring elbows during benching is a major cause of injury. I don't plan on stopping heavy flat bb bench anytime soon, it works out well for me. Good form is important though.

 

[Xlgx]

How heavy do they go? If youre looking for definition you dont need super heavy weight, you can always do incline flys with a pretty low weight or champagne press.

Agreed. Even a slight angle 15-30 degrees incline or decline bb i feel is less dangerous than flat bb.

 

[raysugar1234]

How heavy do they go? If youre looking for definition you dont need super heavy weight, you can always do incline flys with a pretty low weight or champagne press.

My heaviest are 50 pounders. I do use them for the incline fly's but it's not enough for incline presses. I'm going to be getting some heavier ones once I save up some money.

 

[Notits]

Decline

 

[Ozzy619]

My heaviest are 50 pounders. I do use them for the incline fly's but it's not enough for incline presses. I'm going to be getting some heavier ones once I save up some money.

Yea bro 50 is pretty light for any type of press. Like I said try those champagne presses, 50 might be enough. I just started them starting with 40s and really could feel it in the upper chest.

 

[raysugar1234]

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&sqi=2&ved=0CCQQtwIwAQ&url=http://www.youtube.com/watch?v=yr5BOeNQssY&ei=EkTYVM7PJ6vfsATrsIKAAQ&usg=AFQjCNE7AjOBV4z7Y_rROdzUAg4zUsWOKg&sig2=w3jQ0Sh6iGWGTRDqKxQEQw


Is this what your talking about? That is an interesting exercise I have never seen before.

 

[Oregonstrong]

Decline

Yup, go decline sets of 8. When you get to your fourth rep hit 6, then drop some weight and hit six, then drop some weight and go as wide as you can with your grip and go to failure. This hurts so good.

 

[brutus79]

My heaviest are 50 pounders. I do use them for the incline fly's but it's not enough for incline presses. I'm going to be getting some heavier ones once I save up some money.

I have five dollar db handles with twist collars on them that I throw four 25lb plates on each. Viola'

 

[ErikR]

Not many people can fully stimulate their pecs doing barbell flat benches. Dumbbells work better for pec development . Barbells are good for strength or power training for low reps. Some guys get massive pecs from bench and low reps because their pecs are predominantly fast twitch. Try Dumbbells and try contracting your back on the negative bottom portion of the press to give you a better stretch and range of motion.

 

[weighted chinup]

Your friend first and foremost needs to stop alternating exercise selection so often. Keep it consistent and focused on the lifts he is needing to get stronger in. Changing things for the sake of change does more harm than good for lifters, and more often than not the solution to the problem lies elsewhere.

Dumbbell Incline works very well for bringing up a lagging chest because it allows you to make use of a greater myotatic reflex which provides slightly more pec recruitment, but they will become impractical once he becomes very strong at them.

Getting the dumbbells in place each time is going to be very taxing and annoying.

I would urge him to stick to Barbell Bench for this reason.

 

[CHIEF M]

incline dumbbells with do the trick i seen a vast improvement when i started off my workout with dumbbell incline get thickness