Bench press: Inclined first or flat first?

zub · 11-12-2007, 08:18 AM

Topic

Some told me to work your way from the upper chest down to the lower chest, i.e first inclined, then flat and so on. Whereas some others have suggested to do flat first and then inclined. Help
Which one would you do first and why?

Spankee888 · 11-12-2007, 08:21 AM

Quote:

Originally Posted by zub

Topic
Which one would you do first and why?

i try to switch which one i do first every 3 weeks or so, but honestly i love the pump and feel of an incline DB press so much better than a flat that i usually go incline first, also i like the look of having a larger and more developed upper chest area so therefore i put more emphasis on incline first, but flat is still gonna get u bigger so switch it up and see what you like the best.

bucsfan · 11-12-2007, 08:36 AM

Personally I like doing incline first because my lower pecs develop really easy so I do not need to hit them first to have a well balanced chest. Most people lack in the upper pec department and that is why they choose to do it first. If the upper pecs are under developed then it gives the illusion of having breasts. Also to me your upper pecs can never be to big. It looks extremely impressive when a guy has a plate of armor for his chest.

DJAuto · 11-12-2007, 09:00 AM

Quote:

Originally Posted by bucsfan

Personally I like doing incline first because my lower pecs develop really easy so I do not need to hit them first to have a well balanced chest. Most people lack in the upper pec department and that is why they choose to do it first. If the upper pecs are under developed then it gives the illusion of having breasts. Also to me your upper pecs can never be to big. It looks extremely impressive when a guy has a plate of armor for his chest.

x2. Prioritize your lifts. What needs the most work comes first. For most, it's the upper pectorals.

Defiant1 · 11-12-2007, 09:05 AM

Quote:

Originally Posted by zub

Topic

Some told me to work your way from the upper chest down to the lower chest, i.e first inclined, then flat and so on. Whereas some others have suggested to do flat first and then inclined. Help
Which one would you do first and why?

If you need more general mass, do flat first.

If you are prioritizing your upper pecs, do inclines first.

zub · 11-12-2007, 09:34 AM

Thanks, all repped

TheGunShowMane · 11-12-2007, 09:40 AM

I start with flat simply because I use more weight. Would not like to do some heavy ass flat benching when my chest is already fatigued, but that is my opinion.

Peace

TheGunShowMane · 11-12-2007, 09:42 AM

Infact I am going off now to do a chest and back day and put it in to practice, peace out.

mjw8204 · 11-12-2007, 10:56 AM

Quote:

Originally Posted by DJAuto

x2. Prioritize your lifts. What needs the most work comes first. For most, it's the upper pectorals.

Quote:

Originally Posted by Defiant1

If you need more general mass, do flat first.

If you are prioritizing your upper pecs, do inclines first.

/thread

seanelvidge1 · 11-12-2007, 11:06 AM

Quote:

Originally Posted by zub

Topic

Some told me to work your way from the upper chest down to the lower chest, i.e first inclined, then flat and so on. Whereas some others have suggested to do flat first and then inclined. Help
Which one would you do first and why?

I always do different parts of my chest on each week so you get the best workout on each part of your chest like one week i might start flat bench then the next week start on incline and the following week start on decline

Hola Bola · 11-12-2007, 11:22 AM

Incline first... flat never.

RU4A69 · 11-12-2007, 12:01 PM

Quote:

Originally Posted by Hola Bola

Incline first... flat never.

Flat bench is for people who don't have access to an incline bench or dip bars.

BigOKgymNut · 11-12-2007, 12:04 PM

I like to switch them up. I do generally begin with incline because it was the weakest. I like to be able to do the same amount on all three exercises.

bigphishy56 · 11-12-2007, 12:16 PM

I have two chest days a week. Day 1 begins with decline, day 2 begins with incline. As stated above, if you want to improve your upper chest go with incline. If you are looking for general chest development switch it up (incline one day, decline one day, flat one day). Obviously, if you want to improve your lower chest do decline first.

I don't think i've ever seen anyone with an over-developed upper chest, so you can't really loose if you go with incline... probably the best choice.

BreakingPoint8 · 11-12-2007, 12:56 PM

Quote:

Originally Posted by bigphishy56

I don't think i've ever seen anyone with an over-developed upper chest, so you can't really loose if you go with incline... probably the best choice.

Very true point here. Not often you see many people with a HUGE upper chest and a small mid & lower chest. I switch my routine up here and there but generally I hit upper chest first in my chest routine, because it's the harder portion for me to develop. Most of us have no problems I'm sure developing the mid & lower chest portions.

Big Arm Big Pay · 11-12-2007, 12:58 PM

Quote:

Originally Posted by zub

Topic

Some told me to work your way from the upper chest down to the lower chest, i.e first inclined, then flat and so on. Whereas some others have suggested to do flat first and then inclined. Help
Which one would you do first and why?

if your trying to build your upper chest then do incline

DJAuto · 11-12-2007, 01:17 PM

Quote:

Originally Posted by RU4A69

Flat bench is for people who don't have access to an incline bench or dip bars.

Or want imminent shoulder separation, like me. Damn rotator cuff.