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Incline or Flat

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RnScotch
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2003/12/30 12:48:47 (permalink)

Incline or Flat

over the years i have noticed i got better development from incline press's than from flat, just wondering how many others have had this same experience.
#1

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    Cashman
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    RE: Incline or Flat 2003/12/30 13:15:00 (permalink)
    Both. I personally do flat dumbell bench and incline flyes. I change them over when I switch my routine every few months. I also do dips throughout.
    #2
    scruffy
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    RE: Incline or Flat 2003/12/30 13:25:45 (permalink)
    sorry mate had to add declines, declines i have found have added the most strength and devolopement to my delts tri`s and a little to the chest and boosted my pressing power the most.
    #3
    tino
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    RE: Incline or Flat 2004/01/02 20:22:52 (permalink)
    interesting scruffy!! i always neglected declines as i thought dips were far more superior when it came to lower chest deveoplement. interesting that it has helped pressing power!
    #4
    Davey21
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    RE: Incline or Flat 2004/01/02 23:23:25 (permalink)
    Dont different angles train different parts of your chest?
    #5
    IrishRunt
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    RE: Incline or Flat 2004/01/03 03:12:17 (permalink)
    i don't like decline. my gym has this some-what decline machine and i think it works my chest better than decline bar but that's just me.
    #6
    JohnOvManchester
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    RE: Incline or Flat 2004/01/03 21:24:38 (permalink)
    didn't vote.
    They all have there place.
    But Flat must be the best, it's like a basic.
    Maybe you got better development because of the change (new stimuli).
    Which is probably the reason cashman changes his routine every so often.

    #7
    empedocles
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    RE: Incline or Flat 2004/01/03 21:28:41 (permalink)
    flat bench hurts my joints to much, i voted for incline becuase it seem to be mechanicaly more suited to me.
    #8
    Entity83
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    RE: Incline or Flat 2004/01/03 21:51:17 (permalink)
    I think of it this way: Incline for size and shape, Flat for strength and no shape.
    #9
    IrishRunt
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    RE: Incline or Flat 2004/01/04 22:50:59 (permalink)
    quote:
    Originally posted by Entity83

    I think of it this way: Incline for size and shape, Flat for strength and no shape.



    hmm, that's interesting. i didn't know that.
    #10
    scruffy
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    RE: Incline or Flat 2004/01/05 17:45:00 (permalink)
    declines did not help with primary chest devolopment at all (dips are superior) but it sure did help boost my bench press much faster, it helped build power in the delts and tri`s, and i was comfortable with the pressing.
    #11
    Boxer
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    RE: Incline or Flat 2004/01/05 19:04:03 (permalink)
    I don't bench press anymore but in the past I would say declines probably because i can handle more weight with declines.
    #12
    Snaeke
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    RE: Incline or Flat 2004/01/06 01:41:57 (permalink)
    Flats & Declines imo are the best. Inclines are a bit rough on the rotator cuffs, and you can't increase the weight on incline as often as you could on declines & flat.

    I've pretty much been stuck at the same weight for incline for the past couple of weeks because if I try to go any heavier, I get noticeable pain directly in the back of my shoulders when doing the reps.
    #13
    clo
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    RE: Incline or Flat 2004/01/07 01:32:30 (permalink)
    for me flats when i want to wide my chest out go frist then incline but when i want my chest to look big from the top incline first i think that make sence
    #14
    Skrewdriver
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    RE: Incline or Flat 2004/01/07 17:04:05 (permalink)
    quote:
    Originally posted by IrishRunt

    quote:
    Originally posted by Entity83

    I think of it this way: Incline for size and shape, Flat for strength and no shape.



    hmm, that's interesting. i didn't know that.



    No, i've never heard of this one either. Would you mind elaborating Entity83? Why is this?

    And, are you saying that inclines add size to your chest, tris, delts or all three?

    cheers
    #15
    Entity83
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    RE: Incline or Flat 2004/01/07 18:59:54 (permalink)
    That statemnet is based much more on observation and little scientific fact. Ive noticed that just about everyone that does mostly flat benching is fairly strong at it but does not have the best looking chest, it is bottom heavy and not particulary wide or deep. I concentrated on flat for years and even though I got really strong, my chest didnt grow much. Last spring I injured my shoulder and the only thing I was able to do was incline and within weeks I noticed a growth in my chest. Now I know what youre thinking...the growth was due to the change in my training and not the incline itself, but I didnt only do flat, Id alternate pretty often, I just concentrated more on flat benching. Since flat bench allows you to use the muscles involved more efficiently and thus more weight, they are better for developing strength. On the other hand most of the people who concentrate on incline have a more massive and fuller chest, this is probably due to the fact that incline benching works the upper chest which makes up the bulk of the muscle. The downside is that you cannot handle as much weight on incline and probably need to concentrate more on form and muscle contration at a 8-12 rep range to make the best of it, thus you probably wouldnt make as good of strength gains than if you where to train heavy on a flat.
    #16
    Skrewdriver
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    RE: Incline or Flat 2004/01/08 11:01:15 (permalink)
    Cheers Entity.

    I've found good chest development from dumbell presses. I'm actually doing flat barbell benching as I have been led to believe this will hit my shoulders and tris moreso (which I need).

    I presume then that you disagree with the countless discussions on MT which state that the chest muscle cannot be shaped - it is simply one muscle that either gets bigger or smaller? I appreciate that this argument is from a scientif point of view.

    #17
    Don_al
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    RE: Incline or Flat 2004/01/08 11:31:53 (permalink)
    I include all angles as well as dips,to get a fully developed chest you need to change your routine about and suprise the muscles.
    quote:
    and you can't increase the weight on incline as often as you could on declines & flat.

    That isn't correct this maybe the case for you but my gains on all angles are pretty constant.

    quote:
    I'm actually doing flat barbell benching as I have been led to believe this will hit my shoulders and tris moreso

    It depends on your form how much you use them but the anterior deltoid and triceps are syneergists in the bench press (they assist in the movement) they are not the target.
    #18
    Entity83
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    RE: Incline or Flat 2004/01/08 16:54:03 (permalink)
    quote:
    It depends on your form how much you use them but the anterior deltoid and triceps are syneergists in the bench press (they assist in the movement) they are not the target.


    If there's one thing ive learned from powerlifting, its that your delts and especially yout tri's do ALOT more than assist in the bench press, they are major players. I would even go as far as saying that they are involved just as much as the chest. Of couse if your a bodybuilder, you'd have to find ways of reducing their involvement in the motion and concentrate more on your chest since it is the target..
    As for the bigger/smaller arument, I still say that you muscles CAN only get bigger and smaller but different exercises will dictate which muscle fibers are being recruited and thus which ones will get bigger or smaller, thus indirectly producing a certain shape to the muscle.
    #19
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