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Bench press - incline, decline or flat?

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Bananadude
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2004/02/27 14:56:12 (permalink)
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Bench press - incline, decline or flat?

When doing bench press (with a bar, not dumbells), is it best to do it incline, decline or flat? I wonder what is best, or if it really matters that much?
#1

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    oasis
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    RE: Bench press - incline, decline or flat? 2004/02/27 15:15:53 (permalink)
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    Variety if you ask me.
    #2
    rafamon
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    RE: Bench press - incline, decline or flat? 2004/02/27 16:51:27 (permalink)
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    I prefer flat bench, I can lift heavier so I get better gains in mass and strength. Decline pressing feels bizarre to me. Also, as I get into heavier weight my total chest appearance is balancing out. That is, my "upper" and "outer" chest mass are getting a more full look while my lower chest stays about the same. Really concentrate on good form though or your results may vary...

    rafamon
    #3
    IrishRunt
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    RE: Bench press - incline, decline or flat? 2004/02/28 05:12:00 (permalink)
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    flat is for the middle/outer chest from the way that my chest is developing but this is only true for me. incline is for the upper chest and decline to me, doesn't really do much. i don't like doing decline. there was a post a few weeks ago that said that doing the different motions helped to prevent plateaus. also, this is something that i have been told and just recently started trying, you need to change the order that you do bench. start with incline then flat and so on. just change the order. hopefully most will agree with this.
    #4
    DerMalePhonkMann
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    RE: Bench press - incline, decline or flat? 2004/02/28 06:27:59 (permalink)
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    Guys, the chest is one muscle. There are no "middle", "outer", "inner", "lower" and "upper" chest. The shape of the muscle is determined by your genetics, you cannot change that. All you can do it add as much mass as possible.
    #5
    DerMalePhonkMann
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    RE: Bench press - incline, decline or flat? 2004/02/28 06:29:09 (permalink)
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    Oh BTW, I'll assume your a bodybuilder and by "the best" you mean the exercise that will add the most mass? If so, I think weighted dips are the best followed by dumbbell presses.
    #6
    mb
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    RE: Bench press - incline, decline or flat? 2004/02/28 16:29:57 (permalink)
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    Dips (wide grip, body leaning forward) work the chest like no other exercise.
    #7
    JohnOvManchester
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    RE: Bench press - incline, decline or flat? 2004/02/28 21:04:45 (permalink)
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    What oasis said.
    why not rota em all 12 weeks or whatever each then change and so on.
    #8
    pop
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    RE: Bench press - incline, decline or flat? 2004/02/29 18:53:13 (permalink)
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    Agree with both posts by DerMalePhonkMann.
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    android_boi22
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    RE: Bench press - incline, decline or flat? 2004/03/01 07:29:47 (permalink)
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    quote:
    Originally posted by Bananadude

    When doing bench press (with a bar, not dumbells), is it best to do it incline, decline or flat? I wonder what is best, or if it really matters that much?


    It is best to do the flat benchpress... it is the king of chest exercise. But you must also include the inclined bench press for the development of your upper chest. Forget the decline bench press it sucks! it can only give a little gains in your lower chest. Do some Dips for great lower chest!
    #10
    ArchAngel
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    RE: Bench press - incline, decline or flat? 2004/03/01 14:58:30 (permalink)
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    Upper chest, lower chest... lol please read above. These are primarly old lifting tails. The chest is one muscle... Anyway, I personally prefer flat wide grip; however I also usually throw in an incline and a decline press of some type for variety.
    #11
    IrishRunt
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    RE: Bench press - incline, decline or flat? 2004/03/01 18:29:36 (permalink)
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    so what's the major and minor pec muscle?
    #12
    JohnOvManchester
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    RE: Bench press - incline, decline or flat? 2004/03/02 16:40:37 (permalink)
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    The pectoralis minor is underneath the pectoralis major.
    #13
    Robert
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    RE: Bench press - incline, decline or flat? 2004/03/02 16:50:23 (permalink)
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    different muscles, but you'd still have a hard time isolating them
    rob
    #14
    Robert
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    RE: Bench press - incline, decline or flat? 2004/03/02 16:51:08 (permalink)
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    erm... thats in answer to IR's post, not ANY other.
    rob
    #15
    scruffy
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    RE: Bench press - incline, decline or flat? 2004/03/02 17:25:46 (permalink)
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    for bench strength then decline for mass then dips, depends on a few factors thou such as training experiance, form etc
    #16
    Robert
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    RE: Bench press - incline, decline or flat? 2004/03/02 17:28:41 (permalink)
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    scruffy, do you use decline DB bench for your westside, or is that just an opinion you hold for non-westside use mate? [i am neither condemeing nor advocating westside here] just askin'
    rob
    #17
    scruffy
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    RE: Bench press - incline, decline or flat? 2004/03/02 21:44:48 (permalink)
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    i personally put most of my benching power down to doing heavy barbell declines in the beginning (i know also trickyricky advocates this too) this was before westside, westside now with bands are proving to be good along with floor presses and board presses.
    #18
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