Thread: INCLINE BENCH and SHOULDERS
01-13-2005, 05:14 PM #1
INCLINE BENCH and SHOULDERS
I just added incline bench to my routine, and since then my military press has lost some poundage. I'm hoping it's not a coincidence, and that my shoulders are getting worked in the Incline Bench. My routine is like this:
Flat Bench 5x5
Incline Bench 3x8
Military Press 5x5
Close-Grip Bench 5x5
I was doing 165 for 5 sets of 5 on the military before adding the incline, but now I can only get 4 reps everytime. I tried shocking the muscles today by doing negatives and then trying to blast them with light 135lb presses, but I could only get 7! Please tell me the incline bench is pre-exhausting my shoulders and I'm not being a complete p*ssy. Or just tell me the truth. Thanks.
01-13-2005, 05:51 PM #2
depends how high the incline is. i think 30 degrees is what incline bench should be if working chest. anythning over 30 and i think it does hit shoulders more.
someone let me know if i am wrong
01-13-2005, 05:58 PM #3
On any type of bench, whether it be flat, incline, or decline; you're using your deltoids. Decline use less delts, followed by flat, then incline uses the most. So by you doing incline, especially before military, this definately taxes your delts.
Next time, try military first and I guarantee that it will be higher than what it was when you did it after your flat, incline.
01-13-2005, 06:14 PM #4
Do you do Chest, Shoulders, Tris on the same day? j/w
01-13-2005, 10:19 PM #5Originally Posted by yooo
Originally Posted by IOWA
01-13-2005, 11:45 PM #6Swellin Guest
Using a slight incline instead of the fixed benches will help a great deal. I try to set the bench at 20* instead of the 45*-60* fixed stuff. That puts too much emphassis on your shoulders and not enough on your pecs.
01-14-2005, 08:29 AM #7
Yes, the incline presses are pre-exhausting your shoulders enough to decrease performance.
01-14-2005, 11:06 PM #8
Thanks for the responses.
01-14-2005, 11:21 PM #9
Military Press are not good in the first place, it puts a lot of strain on deltoids and joints. Do regular shoulder presses, and not on a day that your going to do chest.
01-15-2005, 08:22 AM #10AR Hall of Fame
- Join Date
- Dec 2002
No way in blue h*ll I could train bi's the second day after I hit them, triceps either. The way I train, I am sore for 3 days after.
Up that intensity.
Originally Posted by Moosepellet
01-15-2005, 10:27 AM #11Swellin GuestOriginally Posted by SwoleCat
01-15-2005, 01:15 PM #12
Why don't you change the incline bench press for incline dumbell press? Would be less taxing for your shoulders... Just an opinion.
01-15-2005, 04:57 PM #13Swellin Guest
Actually, most people end up using the wrong plane with db inclines, and work shoulders more than chest. Next time you are in the gym, watch the folks performing this exercise. They will be moving the weight in line with their chin instead of their chest. This hits the shoulders much more than the chest.
01-15-2005, 05:04 PM #14
Am I right saying that the right plane for db inclines is perpendicular to the ground?
01-15-2005, 06:15 PM #15Swellin Guest
You can move them perpendicular to the ground while being over the wrong area (difficult, but I have witnessed it...don't know how the guy's shoulders still work though).
Pretty much on a perp plane...over the pecs....not the shoulders or chin.
01-15-2005, 11:23 PM #16Originally Posted by Swellin
It's weird you talk about that, cause while doing my pec yesterday, another guy at my gym was doing it at the same time and I witnessed what you talked about: pushing with his shoulders back... He had the dumbells on each side of his head. I was wondering if he felt anything in his pec...
Thanks for the info bro.
01-16-2005, 09:13 PM #17Originally Posted by Swellin
Kind of hard to say what the problem is without being there you know
01-22-2005, 11:48 AM #18Yes, 3-day split. Legs one day. Chest / Shoulder / Triceps one day. Back / Biceps / forearms one day
If you can do that your not training hard enough.
You might as well throw legs and back in their to on the same day and circuit train and become a marathon runner.
01-22-2005, 04:46 PM #19
try doing shoulders with back or its own day
01-22-2005, 05:35 PM #20Swellin GuestOriginally Posted by mass junkie
Just be careful with it bro.
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