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View Poll Results: What is better: Incline or Flat?

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  • Incline

    449 65.55%
  • Flat

    236 34.45%
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  1. #1
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    Incline Vs Flat bench

    When it comes to being an overall superior lift which one do you guys think is better?

    My opinion is this. Yes, there are many people that do chest to simply bench press more weight and the best way to do that is flat bench itself. But from a bodybuilding standpoint the incline press and db incline will shine. I have gotten my best mass gains in chest, delts, and tris when i was doing Incline as my primary chest exercise. It can also be argued that incline can be more effective for strength gains because it is more of a compound lift.

    So lets hear what you guys think because most of the people i have talked to in the gym disagree with me.
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  2. #2
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    When I added incline db presses to my routine, I did notice some improvement in flat bench. Incline gives my chest an amazing workout anyways, so even if my flat bench wasn't going up I'd still do it.

    I think a 3rd poll result for both should have existed.
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  3. #3
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    Depends on the lifter and their relative weaknesses and goals. Other than that, this is basically like Jackie v. Marilyn debate--the answer pretty much boils down to personal preference.
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  4. #4
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    Simply because very few people have impressive upper chests.
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  5. #5
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    Originally Posted by MWheatley View Post
    When it comes to being an overall superior lift which one do you guys think is better?

    My opinion is this. Yes, there are many people that do chest to simply bench press more weight and the best way to do that is flat bench itself. But from a bodybuilding standpoint the incline press and db incline will shine. I have gotten my best mass gains in chest, delts, and tris when i was doing Incline as my primary chest exercise. It can also be argued that incline can be more effective for strength gains because it is more of a compound lift.

    So lets hear what you guys think because most of the people i have talked to in the gym disagree with me.
    Definently think incline, especially db seems to produce more results. For the past year or so I have been trying to lose quite a bit of weight (about 50 lbs or so) and due to my moobs didnt want to accentuate my chest (lol) anymore than it already was. After doing incline db for about 2 years (the only chest work I did, at most 2 times a week) I hoped on the flat bench yestedarday and put up 3 X 10 at 225, after not having touched flat bench for 6 years. I think my max in high school was 240 or 250?

    ~Not to threadjack, but...~

    Do you think db benching (incline, flat or decline) is more effective than bb bench? I am movin to a 5 day program with a chest day since I am finally leaning out and was going to come up with an A and B day. But I figured with 5 or 6 off days this wouldnt be necessary to 'keep my body guessing' and could just use dbs since I personaly feel them to be more effective than bb.
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  6. #6
    Registered User jawadams's Avatar
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    I personally like incline better than flat. However, decline is the best IMO.
    -You have to do what others won't to achieve what others don't.

    -There are no reps; only failure
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  7. #7
    Go Zips Diablomeister's Avatar
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    Originally Posted by jawadams View Post
    I personally like incline better than flat. However, decline is the best IMO.
    your going to have to back up your opinion ya know, cause most ppl view decline a little different..
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  8. #8
    THE HEAVY IRON SQUAD,CUZZ ygbodybuilder10's Avatar
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    i dont think one is better than the other but for me i perfer to do incline because i have a weak upper chest
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  9. #9
    Registered User jawadams's Avatar
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    Originally Posted by Diablomeister View Post
    your going to have to back up your opinion ya know, cause most ppl view decline a little different..
    I'm not sure why I have to back up my opinion, because it is just an OPINION I didn't say it was fact. I feel Decline Bench in my chest better than the other two... there I backed it up.
    -You have to do what others won't to achieve what others don't.

    -There are no reps; only failure
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  10. #10
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    Originally Posted by jawadams View Post
    I personally like incline better than flat. However, decline is the best IMO.
    I'll agree.

    Decline is my favorite of them. But I've been prioritizing incline as of late.
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  11. #11
    THE HEAVY IRON SQUAD,CUZZ ygbodybuilder10's Avatar
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    Originally Posted by jawadams View Post
    I personally like incline better than flat. However, decline is the best IMO.
    decline sucks, it doesnt feel right on my shoulders, and its just a awkward position to start from
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  12. #12
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    Gotta go with inclines DB's. Decline does absolutely nothing for me...jmo.
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    Originally Posted by ygbodybuilder10 View Post
    decline sucks, it doesnt feel right on my shoulders, and its just a awkward position to start from
    Agreed. Declines feel very unnatural to me and I'm not a big fan, at all.

    Dips are WTG.
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  14. #14
    Registered Abuser the-craig's Avatar
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    Incline all day for me, as long as it's done with a barbell or on a smith machine.
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  15. #15
    Registered User jawadams's Avatar
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    Originally Posted by -Lucifer View Post
    Dips are WTG.
    There's something we can both agree on. Dips are my favorite chest exercise by far.
    -You have to do what others won't to achieve what others don't.

    -There are no reps; only failure
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  16. #16
    Doesn't Eat Wheaties MWheatley's Avatar
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    Ya i love dips as well, last week my chest exercise was this

    BB Incline
    135x10
    135x10
    185x10
    205x8
    225x8

    Hammer Strength Flat
    200 x 10
    250 x8
    250 x8

    Decline DB fly
    30 x15
    30 x15

    Weighted dips
    +45 x 12
    +45 x18

    Was the first time in a while i did dips w/ chest and i couldnt even do a third set like i wanted. After all of that other chest work the dips got my chest rediculously pumped and fatigued
    Last edited by MWheatley; 09-24-2009 at 09:23 AM.
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    Dumbell inclines (especially on a Swiss ball) helped me gain alot of strength, and helped strengthen/heal my rotator cuff. I still haven't seen much mass from it though. However, I am a still big fan!
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  18. #18
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    Originally Posted by MWheatley View Post
    When it comes to being an overall superior lift which one do you guys think is better?

    My opinion is this. Yes, there are many people that do chest to simply bench press more weight and the best way to do that is flat bench itself. But from a bodybuilding standpoint the incline press and db incline will shine. I have gotten my best mass gains in chest, delts, and tris when i was doing Incline as my primary chest exercise. It can also be argued that incline can be more effective for strength gains because it is more of a compound lift.

    So lets hear what you guys think because most of the people i have talked to in the gym disagree with me.
    For MOST people, flat bench is a better pure size exercise for the pecs.

    Inclines simply build what most people NEED better, especially past the beginner stage.


    But, no reason to decide on one or the other, unless you are in the programs section.
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  19. #19
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Defiant1 View Post
    For MOST people, flat bench is a better pure size exercise for the pecs.

    Inclines simply build what most people NEED better, especially past the beginner stage.


    But, no reason to decide on one or the other, unless you are in the programs section.
    Hey f*ckstick! This is either/or land! Okay?!? You have to pick one or the other. None of this doing both crap.
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  20. #20
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    Exclamation

    Originally Posted by chazzy1864 View Post
    Hey f*ckstick! This is either/or land! Okay?!? You have to pick one or the other. None of this doing both crap.
    You better learn some manners, son.
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  21. #21
    Registered User calnaughtonjr's Avatar
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    my chest genetically sucks and Im not a competitive BBer so I don't care. believe it or not I would say neither. my chest grew the best (top to bottom) from weighted pushups
    Last edited by calnaughtonjr; 09-24-2009 at 12:42 PM.
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  22. #22
    Registered User jeff02564716's Avatar
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    Incline DB for me. Since concentrating on Incline, I have noticed strength gains in my flat bench. Love the way incline db hit the chest
    The more you sweat during training, the less you bleed in battle !

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  23. #23
    Registered User BGxX's Avatar
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    incline is better cause it hits upper chest where most ppl lag, and theres not many exercises that can hit upper chest like that. while theres alot for lower.
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  24. #24
    Registered User Sebas94's Avatar
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    incline
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  25. #25
    What doesn't kill me..... AbAbber2k's Avatar
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    I prefer Incline Bench because a) it develops the upper pecs better and b) it has a little more carry-over to overhead pressing.

    Flat bench is probably a better overall chest builder though. Do whichever suits you.
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  26. #26
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    DB flat, IMO.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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    mix it up. they both have a place.
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  28. #28
    Registered User rmack27's Avatar
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    do both.
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  29. #29
    in on SRT tommyV_1988's Avatar
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    Originally Posted by ygbodybuilder10 View Post
    i dont think one is better than the other but for me i perfer to do incline because i have a weak upper chest
    Dude - your back is just.....beautiful (NO HOMO!)
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  30. #30
    ACE CERTIFIED BC02's Avatar
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    Flat because you can use more weight and incline destroys the shoulders
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