inclines, declines, or flat bench

[jeevny]

I was just wondering, on the days i do chest, which is better: inclines and declines or flat bench or should i do them all?

 

[ryanmo123]

I was just wondering, on the days i do chest, which is better: inclines and declines or flat bench or should i do them all?

In my opinion, working all three will exhaust ur pecs and not allow them to grow to their maximum potential. I think it is wise to work inclines and declines on chest days which you should do no more than twice a week. From experience, declines seem to work the major pecs better than flat bench, and incline is simply unmatched for upper and outter chest development. These exercise are great combined with a stetching movement like dumbell flies.

 

[ryanmo123]

In my opinion, working all three will exhaust ur pecs and not allow them to grow to their maximum potential. I think it is wise to work inclines and declines on chest days which you should do no more than twice a week. From experience, declines seem to work the major pecs better than flat bench, and incline is simply unmatched for upper and outter chest development. These exercise are great combined with a stetching movement like dumbell flies.

Anyone else agree?

 

[Hogg]

Assuming a 2x split, there are 3 exercises which form a perfect twice weekly routine- mild decline dumbbell, incline barbell or dumbbell (safety issues more than anything else), and flies of some sort to, as you said, stretch things out a bit. Decline can be performed one session of the week, incline can be performed in the other. Flies can be included each session for sake of flushing, stretching, etc.

The reason: The IEMG studies conducted by Tudor Bompa and Leo Cornaccia Jr. suggest that the decline dumbbell bench is the most effective for pec major. Incline bench is a necessity for developing the ridge of pectoralis mass which runs along the clavicle and originates at the sternum thereby creating that flat, square look that is desired. The decline bench exercise tends to build the overall mass of the lower pec which gives the 'pec nearly touching biceps' appearance which is highly regarded in bodybuilding.

Flat seems to be fairly effective for creating pec mass when dumbbells are used though the IEMG numbers suggest that it is less efficient than decline dumbbell. The primary benefit with decline is the absence of major anterior deltoid effort in the lift- the lift is primarily chest and triceps barring some negligible ancillary stabilization from other muscle groups.

 

[Bob Smith]

A lot of people also seem to be able to accomodate declines better, in terms or range of motion/shoulder flexibility and also injury prevention. Flat just seems to knock out shoulders left and right (literally).

 

[Desibaba]

What about flat bench presses? Ive noticed that in recent years many people have substituted other exercises for this one.Does it really suck? Many people also say that the flat bench is the number one cause of torn pecs.

 

[Freddy]

What about flat bench presses? Ive noticed that in recent years many people have substituted other exercises for this one.Does it really suck? Many people also say that the flat bench is the number one cause of torn pecs.

I think that, more than anything, stems more from people's willingness to do dangerous things on flat bench, than any inherent flaw in the lift.