Hey
I'm just questioning whether my decision to only use incline dumbbell presses and no flat presses was a wise one...?
Basically, when I first started a few years back I only ever did flat presses and flyes etc. My pecs did develop but I ended up with what I can only describe as "droopy / almost saggy" looking pecs. After reading around a good bit on the net (inc. here) I came to the conclusion that this was the result of me only having done flat presses.
I don't know how true this is, as my understanding is that the pectorals are just one muscle and not several different ones. But what I read was that flat presses work more the lower pecs and thus if only done can result in that saggy look.
That was over a year back now, and having since only done incline presses and also focused a lot more on cardio / intensity training etc my pecs are fine again, but I don't seem to be able to build them up much.
So two ques:
1) Are flat presses really more effective for putting on more mass on the chest?
2) Are there certain body types that react "badly" to too many flat presses (droppy looking pecs etc)?
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Thread: Only incline presses?
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02-09-2010, 03:46 AM #1
Only incline presses?
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02-09-2010, 05:53 AM #2
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02-09-2010, 06:02 AM #3
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02-09-2010, 06:26 AM #4
Thanks for the feedback.
My routine for my chest at the moment is:
incline dumbbell presses - x12, x10, x8, x6, x12 (where weight increases as reps go down), followed by a superset of incline dumbbell fly's. And that then twice a week (Monday and Friday)
So you're right about the lack of variety. I might try sticking to just 8 reps and then something like:
incline dumbbell presses x8, x8
flat dumbbell presses x8, x8
incline dumbbell fly's x8, x8
Butterfly machine or Dips: super-set to failure.
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02-09-2010, 07:23 AM #5
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02-09-2010, 07:27 AM #6
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02-09-2010, 07:30 AM #7
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02-09-2010, 07:34 AM #8
Bodybuilding is not about how much weight you can lift, it's how much you look like you can lift. It's combining two different programs, Team Scivation 6 x 6 and Pro Serge Nubret's 6 x 10-12. They both rest 30 seconds MAX between sets. The pump is unbelievable and you're sore as ****! You will sweat your arss off.
I had all the normal teenage fantasies..cars, girls, money, blow. Then my parents left for a week, and all my fantasies came true!
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02-09-2010, 07:37 AM #9
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02-09-2010, 07:38 AM #10
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02-09-2010, 07:39 AM #11
Yeah my rest times are normally in about 60sec, give or take 10sec...
would there be any benefit to shorter rest times? cause I'd expect I would end up sacrificing weight for it, like BananaHamocks said
Also do the cable cross-overs target something that I'd miss with the other 3 exercises plus maybe Dips / Butterfly machine?
I gen try to avoid the cable exercises cause it can be a pain trying to get onto them - only one in the gym and generally someone's on it.
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02-09-2010, 07:40 AM #12
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I myself prefer heavier weights. I usually have a 3 or 4 minute rest between sets. I get plenty of pump and plenty of soreness. With that said, it is what the person wants that matters. OP you just need to make up your mind with what you want to do and what you feel does your body the best.
As i get older I am realizing i have to get while the gettings good. I can put stats and PR's up here all day long. But, the main concepts with my workouts....
1. GO BIG OR GO HOME.
2. FORM IS EVERYTHING
3. BREATHE.
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02-09-2010, 07:41 AM #13
Unfortunately, there isn't a definite answer to this question. An individual's particular body mechanics, as well as the form he uses during training, can completely alter the emphasis of an exercise compared to someone else.
It's up to you to evaluate how a particular exercise affects you.
2) Are there certain body types that react "badly" to too many flat presses (droppy looking pecs etc)?
Probably the better approach would be to emphasize Inclines, but to not completely neglect Flat Presses.Last edited by ironwill2008; 02-09-2010 at 08:31 AM.
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02-09-2010, 07:43 AM #14
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02-09-2010, 07:43 AM #15
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02-09-2010, 07:44 AM #16
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02-09-2010, 07:45 AM #17
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02-09-2010, 07:46 AM #18
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02-09-2010, 07:48 AM #19
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02-09-2010, 07:51 AM #20
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02-09-2010, 07:58 AM #21
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02-09-2010, 08:22 AM #22To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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02-09-2010, 08:22 AM #23
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I personally start with incline most of the time. If you prioritize incline, it will minimize the droopy look that you are trying to avoid.
That said, I wouldn't neglect flat and/or decline... or any movement for that matter. It's good to be proficient at everything, both for the sake of physical development as well as gaining experience and learning how your body responds to various stimuli.
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02-09-2010, 08:29 AM #24
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Not sure what your definition of 'body type' might be, but as in my above reply, an individual's body mechanics (bone length, joints, muscle insertions/origins, etc) and exactly how he performs the exercise (equipment, grip width, etc) will have a profound effect on results.
Probably the better approach would be to emphasize Inclines, but to not completely neglect Flat Presses.
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02-09-2010, 07:21 PM #25
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02-09-2010, 07:40 PM #26
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