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  1. #1
    Registered User Thaddo1018's Avatar
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    Incline or flat first??

    We should all be able to relate to this post, so i am hoping i will get a lot of responses...
    My question is, which should I hit first during the chest workout....Upper, or middle chest? My middle chest is pretty well developed (obviously not perfect), but my upper chest is only half as impressive. The priority principle leads me to believe that I should focus on my upper chest first in the workout, but is that really the wisest approach?
    Any RELATED comments would be very helpful!
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  2. #2
    There and Back Again DuLac's Avatar
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    I do flat, then incline, then dips.
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  3. #3
    Registered User Pantallica's Avatar
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    Never really though about it that way, my upper chest is that of an 8 yr old girl, though I just work Flat then Incline
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  4. #4
    THE HEAVY IRON SQUAD,CUZZ ygbodybuilder10's Avatar
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    if i had to choose i would say incline
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  5. #5
    Registered User EPMD's Avatar
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    Good principle to follow. Your incline will catch up to your flat, and that's probably exactly what you want to do.
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  6. #6
    Registered User Thaddo1018's Avatar
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    Thanks, i appreciate it guys....This morning, i was GOING to work incline first, but wouldn't you know, the bench was taken...at 5 in the morning haha. So I pre-exhausted my pecs first, doing incline flyes on the dumbell bench, then flat flyes. That seemed to work, and i got a sick pump in my upper chest. So Then i went to my compound movements, and benched incline; worked out great, and i'm still feeling the burn in my upper chest. I'll give it a few weeks, and hopefully it'll fill out an inch or so haha
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  7. #7
    Registered User Adam.Sims's Avatar
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    Originally Posted by Thaddo1018 View Post
    We should all be able to relate to this post, so i am hoping i will get a lot of responses...
    My question is, which should I hit first during the chest workout....Upper, or middle chest? My middle chest is pretty well developed (obviously not perfect), but my upper chest is only half as impressive. The priority principle leads me to believe that I should focus on my upper chest first in the workout, but is that really the wisest approach?
    Any RELATED comments would be very helpful!
    I alternate, works well for me.
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  8. #8
    Registered User Slow-N-Steady's Avatar
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    Depends on the person's goals and in your case, I would most certainly do incline db/bb first.
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  9. #9
    Registered User killermiller23's Avatar
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    incline first

    Originally Posted by Thaddo1018 View Post
    We should all be able to relate to this post, so i am hoping i will get a lot of responses...
    My question is, which should I hit first during the chest workout....Upper, or middle chest? My middle chest is pretty well developed (obviously not perfect), but my upper chest is only half as impressive. The priority principle leads me to believe that I should focus on my upper chest first in the workout, but is that really the wisest approach?
    Any RELATED comments would be very helpful!
    It sounds to me u would like more uper chest development start with incline chest. The workout I'm doing now is only incline and decline and crossovers no flat. people are generaly weeker on incline so start with that
    pain is just weekness leaving the body, train hard or go home
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  10. #10
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    Incline first, then incline second, followed by incline third. I never do flat.
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  11. #11
    Registered User henmaniac87's Avatar
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    Do Incline first, if you dont you'd be suprised how quickly your upper chest can fall behind in development. Mine sure surprised me. Ive been prioritizing incline for over two years now and my upper chest has yet to fill out, but Ill never give up on it.
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  12. #12
    Registered User Thaddo1018's Avatar
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    Originally Posted by henmaniac87 View Post
    Do Incline first, if you dont you'd be suprised how quickly your upper chest can fall behind in development. Mine sure surprised me. Ive been prioritizing incline for over two years now and my upper chest has yet to fill out, but Ill never give up on it.
    Don't give up on it, man. It took arnold three years to fill out his BACK, but when he did, IT EXPLODED! Just give it time
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  13. #13
    We're All Born Atheists qualityclrk1's Avatar
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    glad you asked this, i was actually going to post this exact thread

    i switched it up for the first time last week...i'm now doing incline first (5x5) then flat (5x5)..i always do DB incline and i'm hitting some heavy weight...i get exhausted, then go to flat bench where i have to lower the weight from what i normally bp...lol sucks cuz lets face it, a lot of people in the gym judge you buy of course 1. how you look, 2. how much you bench


    doesn't bother me enough to switch tho....my upper chest was sore the following day...hadn't felt taht in awhile
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  14. #14
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    i switch mine up
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  15. #15
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    I usually start off with 2X15 of barbell incline then go to 4X 6-10 of Dumbbell incline.. my upperchest is lacking...so yes if your upperchest is lacking do incline
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  16. #16
    Registered User Thaddo1018's Avatar
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    Well, I hit the gym the other day and pre-exhausted again, and it was awesome. This was my workout in a nutshell:

    -3 Sets Flat Flyes (just to warm it up)
    -3 Sets Incline Flyes
    -3 sets Low Pulley Cable Crossovers
    -4 sets Incline Barbell Press (one warm up set)
    -3 sets Decline Barbell Press

    So basically, after Pre-exhausting my entire chest, I hit the INCLINE BENCH FIRST, and it was awesome. The best pump i have ever had in my life! It almost felt as though my chest decided to grow right then and there haha. It felt GREAT.
    As long as your body can handle those 16 sets, give that workout a try!
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  17. #17
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    I always do incline and rarely do I do flat.
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  18. #18
    NAS Strongman bigtallox's Avatar
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    Flat bench, pretty much only flat bench. I haven't done incline or decline for over 2 years ( cutting them out, and deadlifting, is what finally got my chest over 60". )
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  19. #19
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    May I suggest some reverse grip flat bench lifts on with a BB...Your upper chest will surely be on fire the following days.
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  20. #20
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    Originally Posted by bigtallox View Post
    Flat bench, pretty much only flat bench. I haven't done incline or decline for over 2 years ( cutting them out, and deadlifting, is what finally got my chest over 60". )
    you're also almost 7 feet tall and 60 lbs shy of 400 lbs! lol...Impressive none the less..But a 60" chest is not as likely for smaller framed people such as myself and others here.
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  21. #21
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    I would make sure that in addition to feeling a great pump you are actually making progress. A post-workout pump only lasts so long. I was always under the impression that after your warm ups you should hit the exercise that you would like to prioritize first (in your case incline bench). If the pump are actually gains and your size/strength are increasing, then stick with what is working for you!
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