Incline, Decline & flat bench press.

[VIPLINE]

All 3 positions for bench press, should i do all of them on my chest day? Or should i just focus on only one exercise each time?

[Smeg954]

What are you trying to accomplish?

Generally you should do all three but not on the same day. You could be overworking the muscle in that case.

If you do decide to do them all on one day try to do 2 heavy and on light. Or try a type of fly as a third exercise.

[kj]

Generally you should do all three but not on the same day. You could be overworking the muscle in that case.

what?

[DJAuto]

Chances are your upper chest is underdeveloped.

So, do:

1. Incline then flat; or,
2. Incline then decline.

[R_Bid]

are you training chest 1 or 2 times a week?

if you're hitting chest twice a week, you could do something along the lines of flat bench on monday, with incline and decline (or dips) on friday and be very productive.

if you're hitting chest once each week, you may have to pick and choose a little more. 3 heavy presses in one workout is a lot. i've gotten around this a little by doing flat and incline on sundays, then doing heavy weighted dips on thursday as part of my arm day. i do the dips with elbows flared to actually put some emphasis on my chest as well as tris, and really go all out on them.

another possibility would just be using a 30 degree incline, and a mild decline, and not worrying about flat bench work.

there are really a lot of ways to approach it without having to do all 3 heavy presses in one workout.

[dgranados]

Chances are your upper chest is underdeveloped.

So, do:

1. Incline then flat; or,
2. Incline then decline.

yeah, I like doing my incline movements first also.

[SirRicky]

try falt and incline bench press and chest dips.

[uday1583]

it would depend on your goal and what you want to have.... actually you should do all three of them but not on the same day as it results in too much of a workout... so you could do it on alternate days.

[Thunderjason2]

whats wrong with doing all in the same day?

if u can do flat, incline & dips in one day then surely you can do flat, incline and decline.

[-LLoyd-]

thats not overtraining at all just do it but i do prefer incline dumbbell press to incline barbell

[Smeg954]

Generally you should do all three but not on the same day.

what?

Sorry i should have clarified some more.

My example.

I never do all three heavy on one chest day. I will do something like incline and decline heavy, and then do light fly's for middle chest, or some combination like this.

When I do heavy I usually do a 5x5 approach, so doing 3 heavy chest lifts seems like overkill to me. If you are doing heavy with only 3 sets then maybe all three is okay, but I personally do not like this and don't do it.

[Thunderjason2]

Sorry i should have clarified some more.

My example.

I never do all three heavy on one chest day. I will do something like incline and decline heavy, and then do light fly's for middle chest, or some combination like this.

When I do heavy I usually do a 5x5 approach, so doing 3 heavy chest lifts seems like overkill to me. If you are doing heavy with only 3 sets then maybe all three is okay, but I personally do not like this and don't do it.

yeah but you dont have to go heavy

i normally go heavy on the flat, lower the intensity on the incline and i go generally light (around 10 reps) on the decline.

Even if u do go heavy on all 3 as long as you get enough recovery days ur all good

[entropy1]

Sorry i should have clarified some more.

My example.

I never do all three heavy on one chest day. I will do something like incline and decline heavy, and then do light fly's for middle chest, or some combination like this.

When I do heavy I usually do a 5x5 approach, so doing 3 heavy chest lifts seems like overkill to me. If you are doing heavy with only 3 sets then maybe all three is okay, but I personally do not like this and don't do it.

u should stop giving advice, you are not very good at it