Bench Pess 3 Sets of Different Angles?

[SupDawg]

I just got my system, the ProSpot p100, and my dad said that I should do my 3 sets of bench press each with a different angle? For example...

First Set- Inclined

Second Set- Flat

Third Set- Declined



is this true? or should I do 3 sets of each, but that's a little much, and I don't thinik I'll be able to do it. I'll go get pics of the system for those who are interested.


I could only take the pic with my phone, my parents took the cannon digital rebel, and my sister took hers.


there, better pics.

[MillerTime07]

3 sets of each once or twice a week. Wouldnt be able to do that? why not just lower the weight each exercise or ramp it up pyramid style..anybody can do 9 sets

[GrizzlyLB]

rotate the main one each couple of week. I would hit one of them regularly, while using the other angles for different types.

Ex: 3x10 flat bench, 3x10 incline flyes, 3x10 DB decline presses for 2 weeks. then rotate and do 3x10 incline BB press, 3x10 DB flat press, and 3x10 decline flyes. then after 2 weeks of that hit the final rotation and repeat so your muscles will grow together and not one over the others.

[SupDawg]

so you're saying that at each time during the week that I do them, I shoujld switch them?

if I do them twice a week...

should I do- Flat each time, and then incline one of the times and decline the other time?



also, my dad told me to spread my arms out a little...

is there something that could show me where to put them according to my body?

[blinKme431]

IMHO, 6 sets would be fine, even. I'd go for 2 of each and rotate the order in which they're performed each week.

[SupDawg]

should the flat bench be more emphasized?

[GrizzlyLB]

if you're going to do them all, for 2 sets each upper body workout. you should place emphasis on a different one each time.

start with Flat one day, then start with incline another day, and decline on another. This way you can have 1 day where you are fully rested and ready to tear it up on each of them at least 1 time in arotation before you start wearing down.

[d_k]

2 pressing movements per chest day is enough, rotate them around as mentioned but with more emphasis on the flat/incline

[SupDawg]

less on the decline? how much should I incline? so it's at like a military press level?

also, any diagram on how to know where to position my hands.

[GrizzlyLB]

incline press is the hardest of the three to do... I use a 45 degree angle or less when performing the exercise.

Flat bench will be easier that incline, but harder than decline.

Decline is the easiest of all three forms of bench so you use more weight here.

I would do all three of them evenly so you keep an even chest instead of having one spot over the rest.

as for hang placement, go with shoulder width to start and maybe a little wider, whichever becomes more comfortable. I use a grip where my middle finger is on the far "ring" on the bar.

[strength+honor]

i'm not a fan of decline bench press. Infact i've never actually spent time doing it. Last time i did it was like a couple months ago and then a year before that i guess. And my chest has still turned out fine.

What i'm getting at is that IMO all you have to do is 3 sets flat 3 sets incline and then a set of flat flyes and some dips or something like that. and that's all you need for a chest workout

[keep_on_lifting]

I've had great success with a 5x5 routine. You could probably do a chest 5x5 workout twice a week. Flat OR incline bench only.