Flat / inclined bench press order

[SirPuFFaLoT]

Hey guys, Below is my Push day Workout. I am just wondering if it would be beneficial to add an exercise in-between flat bench and Inclined bench. I usually do the landmines and the crunches as supersets but I was thinking about doing crunches in between the flat and inclined to give my delts a bit more of a rest before hitting the inclined. I could flip the order and do inclined first but then my flat bench would suffer. Dunno, that is why I am here asking. looking for better inclined gains without sacrificing flat.

Any other suggestions for this routine are also welcome. I workout in my basement with a power rack, ez bar, and dumbells. Thanks.

Wide Grip Bench Press
Inclined Bench Press
Landmine 180's
Crunches
Shoulder Press
Close-Grip Bench Press
Tricep Extensions

 

[LeoTC]

I'd honestly stick to one assistance lift, being the CGB myself.

Either way, I'd hit that after your competition bench. Then either IDB / IDF superset or go with a Pronated IBP.

By the time you get there, you'll have pushed a good bit of blood into your Pec's and Tri's already. Going lighter with the DB superset will allow you to focus more on the contraction and tempo.

The PIBP is much the same. Go a bit lighter and it naturally emphasizes the contraction in the upper portion of the Pectorals. It's also easier on the shoulders and hits Tri's again in a way that mimics a standard CGB.

You could also superset a Kneeling LMP with the 180's.

I'm a fan of any of the three personally.

 

[SirPuFFaLoT]

oops, looks like I said 'delts' in the OP but obviously I meant pecs.

I should have mentioned, my shoulders will no longer allow me to do those extended arm exercises such as flys, lateral raises, etc. I just avoid those sorts of exercises and I am good. Perhaps I'll try them with some light weight and see how that works.

LMP is Landmine Military Press correct?

Great suggestions, thank you.

I'll try this for the next couple of weeks and see how it goes.

Wide Grip Bench
Close-Grip Bench
Pronated Inclined BP
Landmine 180's / Landmine Shoulder Press
Crunches
DB Shoulder Press
Tricep Extensions

 

[LeoTC]

oops, looks like I said 'delts' in the OP but obviously I meant pecs.

I should have mentioned, my shoulders will no longer allow me to do those extended arm exercises such as flys, lateral raises, etc. I just avoid those sorts of exercises and I am good. Perhaps I'll try them with some light weight and see how that works.

LMP is Landmine Military Press correct?

Great suggestions, thank you.

I'll try this for the next couple of weeks and see how it goes.

Wide Grip Bench
Close-Grip Bench
Pronated Inclined BP
Landmine 180's / Landmine Shoulder Press
Crunches
DB Shoulder Press
Tricep Extensions

Yep yep.

I'd also consider working both OHP and PP into your week. I've had a lot of issues with my shoulders over the years. I've noticed when I get away from overhead pressing it gets a lot worse.

Giving Pec Flies a go from the floor might be of benefit as well. It allows you to focus on keeping your scapula retracted and lessens the stress on the shoulder. Great for rehabbing and easily paired with a Sven Press or DB Skullcrushers.

Lateral Flies are trickier. But if you go light and use the landmine, you can almost combine a FDR / LDR into one movement that lessens the strain. Another good movement for rehabbing or working around severe shoulder pain.

And Dude - if it calls for it, don't be afraid to use bar weight or less. I don't even take Laterals over 15-20lbs anymore. Open chain Pec Flies are usually capped around 40-50lbs if I'm feeling good.

Just focus on the movement and shit heals over time.

Obviously my best suggestion would be to find a good PT with solid knowledge-base in relation to weight training.