bench variations..best for chest

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2011/04/02 17:52:51 (permalink)

bench variations..best for chest

my chest is a real weak point on my body, i started of with db flat bench and got very little development from for the last 6-8 months i have been benching flat bb.. was good but really taken its toll on my shoulder joints and elbow joints, i have seen a much better benefit than i did from db's but still weak lol.
i have my bench at 130kg for reps now and i just cant sustain doing the movement.. weight wise its ok but just leaves my joints aching for days after... i can control the weigh all the way up but down im ok untill 3" of chest when my joints ach and the bar drops slightly in a jerky fashion.
i usually have incline in but its a set incline bench and quite high so lots of shoulder involvment,
what are peoples thoughts on a very small incline ? i tried it today and felt a great stretch and squeeze on the chest, the incline was around 15-degrees it was very slight. anybody use this? going to use a decline aswell as i read decline recruits the most fibres.
i know dorian yates used a very slight incline.. but im interested in how others find it or what you feel woks chets the best.. im at the conclusion now that high incline hits my shoulders too much and flat hammers my joints too much.

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    Re:bench variations..best for chest 2011/04/02 18:14:55 (permalink)
    anything is worth a try really man, especially if youre at a plateu, go for it for a while and see how it goes would be my advice

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    Re:bench variations..best for chest 2011/04/08 10:04:09 (permalink)
    Everyones body works differently mate. A training buddy of mine gets shoulder pain when doing flat bench and his chest doesn't respond well at all so he does most of his chest work at a decline angle. For me however its the complete opposite, decline bench wrecks my shoulder and i don't get much pec response whereas DB press on a very slight incline feels smooth as anything and my chest responds really well from it.
    Find what your body's most comfortable position is and you'll probably find that this is what position your chest will respond to.
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