what in yer years of training is the best angle for dumbell press??
recently im useing common 45 degree but reading a artile on charles glass he uses angle of 60??
would this hit more of deltiod?? maybe only for some people??
never did at this angle before?
but charles is the s***! and i say he is right cos he said u hit more upper pec than shoulder?
yer taughts guys
|
-
08-17-2009, 05:50 AM #1
best angle for incline dumbbell press??
-
08-17-2009, 05:55 AM #2
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,576
- Rep Power: 179272
you'll find answers commonly ranging from 30-45 degrees. Then a handful more going with 45-60 degrees.
It is all personal preference. I am of the group that likes 30 degrees usually.
People like lower ones, because it still activates the upper pec well and reduces teh amount of delt activation. Higher degree, can hit the upper chest harder, but as you said, it does bring in more delt activity. It is a trade off.-
Alchemist of Alcohol
-
-
-
Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
-
08-17-2009, 06:38 AM #3
-
08-17-2009, 06:56 AM #4
- Join Date: Jul 2005
- Location: Wickliffe, Ohio, United States
- Posts: 1,961
- Rep Power: 7052
i've used low incline for awhile and then saw the Glass video you mentioned and decided to try it, on the smith machine. And for 2 reasons.
1 I'm currently using flat for DB, following up with incline BB.
2 Last chest day, someone was using the only set of uprights I can use to get a low incline for BB. ( I cannot use the normal 45 degree bech setups due to some pretty heavy shoulder popping)
Now. Before we all start bashing on the smith, it has to be mentioned that this particular one was a "double axis" machine for lack of better wording. I set it up at a higher incline that I believe to be 60degs.
Result? Felt good man.
Of course the weight was a bit lighter and it takes a bit more concentration to focus on the pecs, but let's be honest, when you get to that area of the pecs, the upper fibers run in a similar direction as the front delts so MMC is pretty important here."When my opponent contracts, I expand. And when he expands, I contract.
And when the opportunity arrives, *looks at clenched fist* I do not hit with it. It hits all by itself"-Bruce Lee
---------------------------------------------------
If you're hungry.....it's too late.
-
-
08-17-2009, 07:01 AM #5
-
08-17-2009, 07:07 AM #6
-
08-17-2009, 07:11 AM #7
-
08-17-2009, 07:20 AM #8
I doubt anyone has done a double-blind study to determine what is actually "best" for pectoral development, so any posts are simply going to be opinions.
My personal opinion is that at a 0 degree (flat) incline you're going to be "100% pectoral" and at 90 degrees (vertical) you're going to be "100% deltoid". Somewhere around 45-60 degrees should be about 50/50 - it's not a perfectly linear scale. (This is not strictly true, of course, but is a useful analogy for practical application).
So choose your incline based on what you are trying to develop.☠ By reading this post, you have agreed to my negative reputation terms of service.
-
-
08-17-2009, 08:05 AM #9
-
08-17-2009, 08:16 AM #10
-
08-17-2009, 08:16 AM #11
- Join Date: Dec 2008
- Location: Sydney, NSW, Australia
- Age: 35
- Posts: 382
- Rep Power: 216
I agree with you on the 45-60 degree thing and the non linearity of it but I think there must be something wrong because it doesn't seem to follow logic:
0 degrees you say is "100% pectoral"
90 degrees is "100% deltoid"
but doesn't flat pressing use more deltoid than vertical pressing involves the pecs? This'd mean that the angle would have to be less than 45. Like I said, I don't agree with the logic.
-
08-17-2009, 08:57 AM #12
The angle would have to be less than 45 for what? For an even 50/50 split?
The pectoral is a larger muscle than the deltoid, so even if logic would dictate a 50% split at 45 degrees (or as you say something even less), the reality (in my mind) is that the larger muscle will do more work when it can. So in this case you'd have to go up to say, 60 degrees before you "weakened" the pectoral enough to get an even split. I have no evidence of this, it's simply my experience.
Like I said, it's not linear. On top of that everyone is different, based on both their physiology and the relative strength of their different muscle groups.
Anyway, I think you are over-thinking this. My point was merely that if you imagine flat as 100% pectoral, vertical as 100% deltoid, and 45-60 degrees as the median point, then for practical purposes then you'll be able to dial in on what you are trying to develop.Last edited by VoxExMachina; 08-17-2009 at 09:01 AM.
☠ By reading this post, you have agreed to my negative reputation terms of service.
-
-
08-17-2009, 09:19 AM #13
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8426
-
08-17-2009, 09:22 AM #14
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8426
This is a good point. My dad completely tore his anterior RC tendon, but was able to lift his arm in that direction for a decent ROM due to his other muscles making up for it.
I suppose a larger muscle would act in the same way, so a more empirical approach to figuring this out might end up showing the pec to compensate for the shoulder's (relative) weakness up to a higher incline than one might imagine based on the laws of physics.Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
-
08-17-2009, 10:00 AM #15
-
08-17-2009, 10:02 AM #16
-
-
08-17-2009, 10:44 AM #17
No, that would be 45 degrees. Both the Sin and Cos of 45 degrees is 0.707, which would make the two sides of the force vector equal at that angle.
At 30 or 60 degrees, one vector would be 0.86 and one would be 0.5 times the hypotenuse (lifting load).
Don't make me draw the free body diagram on your ass.☠ By reading this post, you have agreed to my negative reputation terms of service.
-
08-17-2009, 11:05 AM #18
-
08-17-2009, 11:22 AM #19
thanks for all yer advices,,
so changing angles weekly will hit different parts of upper pecs??
(30,45,60) ??
did at 60 today using a fairly heavy weight, tought had to reduce weight to feel more of pec, felt alot in my front delt this common??
normally use same weight at 30-45 degree bench feel more on pec??
what suits ur preferences jus stick at it ( if it AINT broken dont fix it!!)
-
08-17-2009, 11:43 AM #20
-
-
08-17-2009, 12:12 PM #21
-
08-17-2009, 12:26 PM #22
-
08-17-2009, 12:43 PM #23
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8426
I'm going to need a free body diagram, and I'm too lazy to draw one of my own at the moment.
Now that I'm thinking about it a bit more, though, I'm finding that it would go something like this. The numbers are of course theoretical, but it makes sense if you think about it (to me, at least):
Flat: 40% chest, 35% triceps, 25% anterior deltoid
30%: 30% chest, 35% triceps, 25% anterior deltoid, 10% medial deltoid
45%: 25% chest, 35% triceps, 20% anterior deltoid, 20% medial deltoid
60%: 15% chest, 35% triceps, 15% anterior deltoid, 35% medial deltoid
90%: 0% chest, 35% triceps, 10% anterior deltoid, 55% medial deltoidTraining, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
-
08-17-2009, 12:53 PM #24
You're surprised that someone "old" actually knows math?
Anyway, in the O35 forum we actually calculate force vectors and do matrix multiplication on a daily basis to determine the optimum loading for all lifts. OldSuperman can do quantum physics calculations in his sleep.
Now get off my lawn!
Now that really is over-thinking it. The only thing getting stronger from the debate is our brains.
Just go lift!☠ By reading this post, you have agreed to my negative reputation terms of service.
-
-
08-17-2009, 01:01 PM #25
-
08-17-2009, 01:05 PM #26
-
08-17-2009, 02:29 PM #27
-
08-17-2009, 02:36 PM #28
-
-
08-17-2009, 02:52 PM #29
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8426
Similar Threads
-
What is the right angle for incline dumbbell press?
By GarJohnson in forum ExercisesReplies: 37Last Post: 07-25-2012, 12:13 PM -
Best Angle For Incline Bench Presses
By juggernaut=-= in forum ExercisesReplies: 6Last Post: 08-20-2006, 03:25 PM -
How much weight do you use for incline dumbbell press?
By jonnyb in forum Teen BodybuildingReplies: 4Last Post: 12-15-2004, 05:36 PM -
What's the best angle for incline bench press?
By El Dudereno in forum ExercisesReplies: 11Last Post: 03-20-2004, 06:01 PM -
Best angle for Incline bench press?
By Pale Assassin in forum ExercisesReplies: 9Last Post: 01-02-2003, 07:43 PM
Bookmarks