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  1. #1
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    Incline or flat bench first?

    I have been reading a lot of opinions on chest training, saying that you can not target different parts or your chest that everything gets worked at the same time. I have been trying to fill out my upper chest for years, because of this I usually do incline bench before flat bench.

    Incline or flat bench first? Also should I be doing incline flyes and flat bench flyes, that is 16 sets for me so I'm not sure that is overkill? I am just trying to get some idea's for a new chest routine.

    Thanks

  2. #2
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    flat

  3. #3
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    This was a link to a video of Milos Sarcev that was in another chest forum similar to this.....

    http://thefitshow.tv/index.php?optio...son1&Itemid=69

    I'm sure he'll answer your questions about chest training

  4. #4
    Bigzrs01's Avatar
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    Quote Originally Posted by illwillogical View Post

    Also should I be doing incline flyes and flat bench flyes, that is 16 sets for me so I'm not sure that is overkill? I am just trying to get some idea's for a new chest routine.

    Thanks
    I'm usually dead after 12 sets of chest total, 4 diff workouts 3 sets a piece (not including warm-ups)

  5. #5
    hankdiesel's Avatar
    hankdiesel is offline Knowledgeable Member
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    16 sets is an overkill imo if you're training hard enough. I start with incline 2 out of 3 workouts. I am constantly rotating between dumbells and barbells. Some many people have a weak upper chest. I think this is because they put entirely to much importance on "how much ya bench" and they do inclines 2nd every chest workout.

  6. #6
    THE_DOME's Avatar
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    I switch it up from incline to flat almost every other week

  7. #7
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    Quote Originally Posted by THE_DOME View Post
    I switch it up from incline to flat almost every other week
    Same

  8. #8
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    It all depends on your goals, and your areas of weakness

    I do flat because i'm a powerlifter, but if you were into body building then you might do incline or decline if you view that as a weak point or you are wanting to switch it up

  9. #9
    Godson's Avatar
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    Quote Originally Posted by THE_DOME View Post
    I switch it up from incline to flat almost every other week
    as do i , it's a good idea to switch imo

  10. #10
    Godson's Avatar
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    i take it none of you guys that posted here do decline bench press either
    i think the entire weight lifting world is against decline bench press

  11. #11
    GT2's Avatar
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    I always start with incline press, switching between DB and BB every workout. THEN I move on to flat bench.

    Due to ego-lifting my first year of training, my middle chest grew huge, but my upper was lagging, so now I priority train.

  12. #12
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    what's stopping you from changing things around...I do, and with great results

    week 1 I do flat bench press, then incline dbs and then cables
    week 2 I start with pec dec, incline bbs and end with decline bench presses
    week 3 I start with incline bbs, then flat db presses and then pec dec

    then I repeat or change it up some more.... works great... and in time your lagging muscles do catch up

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