INCLINE OR FLAT

One of the reasons people feel their front delts on flat is because they flare too much, perpendicular upper arm to chest equals stress on shoulders, check some powerlifting videos and look how they are bending angle just a lil further down, something like 45-75 degrees not 90. Now on incline positioning can differ, up to neck pressing helps "isolate" even if that is possible the upper pec, but it's not set in stone you have to go so high you can just perform incline like you do flat. Biggest reason for chest not being enough developed (after genes of course) is not enough weight, no exercise can really fill it in on it's own unless it grows naturally ergo weight progression. Using a smith is not so bad for performing half rom pressing but still it's better using free weight. Half rom bench press is something like board press, bar not all the way down onto chest, elbow not locked out. But as said above, use dumbbells because they require even more stabilizers and likely provide better and more even growth, altho weight is less. Of course dips and weighted dips (getting really frustrated when people call dips a bodyweight exercise, strap 100lb to your waist and go call yourself 300lb) are good if not mandatory exercise.
 
I do both flat an incline, with barbells. More flat.

Occasionally, I do lighter-high rep dumbell work, but it takes too much effort for me to get the heavier dumbells into the benching position.
 
we hit incline and flat dumbells only today...as i recall it was like this

50x12 reps
60x10 reps
70x9 reps
80x8 reps
85x6 reps
90x5 reps 4xsets

then went into a lighter champagn dumbells 40x8-10 reps

decline pushups 10x10 reps
diamond pushups 10x10 reps

the the seated fly...Ill see if that makes him sore or not....

edit...we do not rest...theres just him and I....no rest between sets
 
I like variety. My chest is always sore the next day after my chest wo. I always start with flat bb. Then switch to db incline/bb incline alternating weeks. I also do decline bb and db. I've since added weighted dips and push-ups at the end of my session and I'm still seeing nice development. I think for me volume is the key.
 
So my chest wo this morning...

Bb flat (4)
Db flat (4)
Incline ss w incline fly (4)
Cable x-ver ss push up (3)
 
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.
I've seen db's go to like 150lbs or so and my gym has 125's. I've pressed the 110's at most.
 
I've seen db's go to like 150lbs or so and my gym has 125's. I've pressed the 110's at most.

On chest days I start out using barbell for strength and db for definition. I have no clue how much I can max with db, its been years since Ive tried. Ill see next chest day. Im thinking maybe the hundos.
 
On chest days I start out using barbell for strength and db for definition. I have no clue how much I can max with db, its been years since Ive tried. Ill see next chest day. Im thinking maybe the hundos.
Bronco can't duck with bench a few months back I fucked my right shoulder up real sharp pain by my collar bone area hit 275x6 clean then slept at night woke up with pain I wish I could bench more often
 
Bronco can't duck with bench a few months back I fucked my right shoulder up real sharp pain by my collar bone area hit 275x6 clean then slept at night woke up with pain I wish I could bench more often

Have you ever tore your pec muscle? I did that last year by going straight to 225 without warming up. 275 x 6 is good bro, I max at 295. My buddy @mghoward74 is a beast, hes shooting for 450 right now. That shit would straight crush me.
 
Damn bro that's big shit right there 450! I still haven't tried 315 I like Dumbbells more than anything
 
Both. Also do reverse grip bench it great for upper chest. I like dumbbells then hit hammer strength. chest busters at the end of chest workout.
 
One of the reasons people feel their front delts on flat is because they flare too much, perpendicular upper arm to chest equals stress on shoulders, check some powerlifting videos and look how they are bending angle just a lil further down, something like 45-75 degrees not 90. Now on incline positioning can differ, up to neck pressing helps "isolate" even if that is possible the upper pec, but it's not set in stone you have to go so high you can just perform incline like you do flat. Biggest reason for chest not being enough developed (after genes of course) is not enough weight, no exercise can really fill it in on it's own unless it grows naturally ergo weight progression. Using a smith is not so bad for performing half rom pressing but still it's better using free weight. Half rom bench press is something like board press, bar not all the way down onto chest, elbow not locked out. But as said above, use dumbbells because they require even more stabilizers and likely provide better and more even growth, altho weight is less. Of course dips and weighted dips (getting really frustrated when people call dips a bodyweight exercise, strap 100lb to your waist and go call yourself 300lb) are good if not mandatory exercise.
^^^^ this.
 
I have five dollar db handles with twist collars on them that I throw four 25lb plates on each. Viola'

This is a great idea I never thought of. They have the Olympic ones for 50 dollars a pair on Amazon I just checked. These would be amazing for dumbbell shrugs as well, they would be worth buying just for the dumbbell shrugs.
 
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You could even throw 45 pound plates on them to do shrugs. For presses I would stick to the 25 pound plates though. I'd imagine you could still get a full ROM with the 25's but I'm not 100% sure.
 
Chest busters, reverse grip bench, For shrugs i like to end my shoulder session on stand calf raise. I just setup like normal and shrug instead of calf raises till failure. I feel that most of the movements we do alway incorporate the elbow. So any excersies i can do to give the elbow a rest is great.
 

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