Thread: Incline or flat bench first?
02-09-2009, 09:44 PM #1
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.
02-09-2009, 10:15 PM #3
This was a link to a video of Milos Sarcev that was in another chest forum similar to this.....
I'm sure he'll answer your questions about chest training
02-09-2009, 10:18 PM #4
02-09-2009, 10:27 PM #5
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.
02-10-2009, 10:33 PM #6
I switch it up from incline to flat almost every other week
02-10-2009, 10:36 PM #7
02-10-2009, 10:41 PM #8
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
02-10-2009, 10:45 PM #9
02-10-2009, 10:46 PM #10
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
02-11-2009, 01:04 AM #11
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.
02-11-2009, 02:06 AM #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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