ok so i know the higher the incline, the more shoulders play into it. whats the perfect angle to make the upper chest do most of the work?
how about decline? how much decline is necessary to hit the lower chest properly? i know if the leg hooks are too high , its hard to get the dumbells up because its almost impossible. i dont have a spotter.
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07-02-2009, 11:52 PM #1
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how much incline/decline is needed to really work the chest?
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07-02-2009, 11:59 PM #2
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07-03-2009, 12:01 AM #3
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07-03-2009, 01:29 AM #4
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07-03-2009, 01:49 AM #5
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When you ask a question like that OP you have to take into account that people are all built differently and have different length in joints etc so this isnt an easy or straight forward blanket answer to your query but generally speaking i will suggest that 35-40 degrees will keep the upper fibers engaged enough without too much interferance of the anterior deltoid, but like i said this is very general and doesnt fit to all people.
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07-03-2009, 09:43 AM #6
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Decline doesn't really work lower chest. It works the whole of the chest similar to the flat bench. The point of decline is to use a slightly higher weight to stimulate more hypertrophy.
At 17 years old dont find it necessary to work on supposed weak points. Just focus on slowly adding weight to bar, eating big and resting well.
For the record I like to use a 15 degree angle when I use incline, basically as low as possible because it enables me to use a higher weight.
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07-03-2009, 09:47 AM #7
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07-03-2009, 09:51 AM #8
Something to try for benching.
start a flat bench, then each set increase the incline a bit. by the end you would have hit all different angles and hopfully find which angle you prefer for incline.
Decline is also good b/c you want to hit your chest at every angle.Ball-Worthy [bawl-wur-thee]
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07-03-2009, 09:59 AM #9
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I know of a chest workout where you do the reverse of this. Start with a high incline, rep out till you cant anymore, switch to a low incline, rep out and then switch to flat bench. This works better because you start in the weakest position (high incline) and switch to stronger positions so you can continue the set.
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