Angle of bench for incline DB press

scarab65 · 04-10-2009, 07:08 AM

Was wondering what is the best angle to set the bench for incline DB press? Really lagging on the upper pecs and I've been doing the incline at 30 degress angle from horizontal.

Is that alright?

buffgrk · 04-10-2009, 07:10 AM

It's good but variety is the key, experiment with different angles.. Lately what i have been doing is 6 sets of flyes i switch the angle every 2 sets till i get to a very steep angle, has been working very well.

chazzy1864 · 04-10-2009, 07:22 AM

Most people prefer a range from 30-40%. Some like 45%. Even less is 60%+.

Try them out and see what you prefer.

DJAuto · 04-10-2009, 08:18 AM

Personally, I use a <30% incline (usually the first slot on Cybex benches).

87lifter · 04-10-2009, 09:19 AM

I like 45 degrees

Really helps me stretch the upper pecs at the bottom of the movement

lee__d · 04-10-2009, 09:38 AM

Quote:

Originally Posted by buffgrk

It's good but variety is the key, experiment with different angles.. Lately what i have been doing is 6 sets of flyes i switch the angle every 2 sets till i get to a very steep angle, has been working very well.

i was doing this a swell, when i was doing db flies

Turco · 04-10-2009, 09:40 AM

Try different angles and see which one you like. Also, variety is good.

anthem1 · 04-10-2009, 10:12 AM

Between 45 and 60 degrees.

OmniscientCause · 04-10-2009, 01:37 PM

30 45 60....those are the 3 angles i use....i switch them up every two weeks....so ill do two weeks with 30 then go to 45 then 60 and back down to 30

liftingson · 04-10-2009, 01:59 PM

Quote:

Originally Posted by OmniscientCause

30 45 60....those are the 3 angles i use....i switch them up every two weeks....so ill do two weeks with 30 then go to 45 then 60 and back down to 30

^^^^ this is good

mybody001 · 04-10-2009, 04:09 PM

anywhere between 30-60. but worry less about angles and more about HOW they are being performed.

scarab65 · 04-10-2009, 06:30 PM

Thanks for the replies everyone.

Might try and change up the angle but don't think will go up to 60 degrees. Tried that before but I find that the exercise hits my delts more than pecs.

ironwill2008 · 04-10-2009, 06:41 PM

Sometimes, just a slight change in angle from 90 degrees can make a big difference in your chest development, and especially if you've been training for a long time. I'll occasionally put a couple of 25 pound plates under the legs of one end of a flat bench, and use that small incline.

-Lucifer · 04-10-2009, 06:44 PM

60 degrees works well for me. I used to keep the angle at 45 degrees and that activated the delts a lot.

EDIT
Sorry, I mean 30 degrees NOT 60.

GarJohnson · 04-10-2009, 09:16 PM

It has already been said. Varying the angles works the best. Don't be afraid to take it up around 55-60. The key is to keep your hand grip at about a 45 degree angle. Don't keep your hands parallel to your body or perpendicular, but half way inbetween. This takes stress of the deltoids and puts it back on the pecs so even though you are doing a higher angle you are still hitting the upper pecs. If you can track down the Charles Glass video it demonstrates this.

Also, consider doing all your exercises at different angles. Example, I do dumbell press at around 55-60. Barbell incline around 45. Incline Flyes around 30 or so. Then you can change them all up every once in awhile. Though if you want to adjust your angle for barbell, you likely will have to use the smith machine as incline benches are usually at a fixed angle.

AnaerobicAndrew · 04-10-2009, 10:35 PM

%15-%20, no larger, to keep your lats out of the movement. But mix it up a bit too.

Drekkor · 04-10-2009, 10:38 PM

Quote:

Originally Posted by anaerobicandrew

%15-%20, no larger, to keep your lats out of the movement. But mix it up a bit too.

lol, slightly clever troll

IDk about the rest of you but I think the lowest setting our gym's incline benches have is ~30 degrees.

AnaerobicAndrew · 04-10-2009, 10:42 PM

Quote:

Originally Posted by Drekkor

lol, slightly clever troll

IDk about the rest of you but I think the lowest setting our gym's incline benches have is ~30 degrees.

LOL, troll? Give me a break.

So because the lowest setting on your particular bench is 30, that must mean that its as low as you'd want to do, right?

Drekkor · 04-10-2009, 11:07 PM

Quote:

Originally Posted by anaerobicandrew

LOL, troll? Give me a break.

So because the lowest setting on your particular bench is 30, that must mean that its as low as you'd want to do, right?

Idk, I can't say that I've had the option yet of using a lower angle for inclined bp... That's using multiple gyms and pieces of equipment.

AnaerobicAndrew · 04-10-2009, 11:14 PM

Quote:

Originally Posted by Drekkor

Idk, I can't say that I've had the option yet of using a lower angle for inclined bp... That's using multiple gyms and pieces of equipment.

I guess my gym's decline bench is an overachiever then

My point is, keep the lats and tris to a minimum. Lower angles achieve this better, that's all.

Drekkor · 04-10-2009, 11:18 PM

Quote:

Originally Posted by anaerobicandrew

I guess my gym's decline bench is an overachiever then

My point is, keep the lats and tris to a minimum. Lower angles achieve this better, that's all.

While that's interesting, I was under the impression the topic at hand was Inclined DB Press, are we on the same page?

Phil2009 · 04-11-2009, 12:12 AM

The higher up, the more involvement of the shoulders. I put mine on 30 degrees and its been great so far. I tried 45 a few times and that was too much on my shoulders, I cant imagine how some people go over 45, its more like a decline shoulder press.

InclineDBPresss · 04-11-2009, 01:55 AM

I like 45 degrees at the max... i can get a good stretch on the upper pecs if I pay attention to what I'm doing that way. 30 Degrees is the general incline though. If you work on your MMC and pushing from the armpits you'll get it either way..

GuyJin · 04-11-2009, 04:02 AM

For everyone who's said change the angle--even if only slightly--gladiators, I salute you! OP, best advice you could get.

There really IS no "best" angle, although there will be some angles better than others. Personally, I can't do inclines at 45-degrees; they jack my shoulders too much, so I stick the bench at roughly 30-35 degrees. However, after a few workouts, I can feel myself getting stale, so I lower or raise it a bit. The only other thing I'd suggest is changing the position of the dumbbells; most guys hold it the usual way--palms up. For a change, try holding the 'bells parallel to each other and lowering slowly. (I know this isn't what you specifically asked for, but this little change often helps in addition to changing up the angle at which you do the movement).

ALPHAJON · 04-11-2009, 06:07 AM

nice topic. i usually use an angle of 30-45 degs from the horizontal

scarab65 · 04-11-2009, 06:56 AM

Quote:

Originally Posted by InclineDBPresss

I like 45 degrees at the max... i can get a good stretch on the upper pecs if I pay attention to what I'm doing that way. 30 Degrees is the general incline though. If you work on your MMC and pushing from the armpits you'll get it either way..

Wow that's a nice nick bro, very appropriate for this thread LOL

Think I work the different angles next chest session since so many people advocate mixing up the angles. Still need to learn to get my delts out of the exercise though for the higher angles....

maryakattack · 04-11-2009, 11:23 AM

I would do 5 sets of 4-6 reps at 30 degrees with dumbells to build mass. On the last rep of the last 2 sets i would do a negative.