Incline vs Decline vs Flat bench press

[sunny1346]

So this is what i know

The pecs are made of 2 muscles the pec minor and the pec major the pec major is split into 2 sections the Clavicular Head and some other head... i forgot the name but it was the lower part.

So with a normal bench press u will hit both the calvicular head and the other head so if u did bench press without incline and decline would u still have a big overall pec.

If i did bench press as my only chest exercise for many years would my chest look like ryan reynolds in the movie blade trinity? assuming i had appropriate diet.




im 14 so i dont know much at all...

[dpressma]

If you're really 14 you're already miles ahead of a lot of people on this forum, congrats. It seems like you understand that the whole pec is used regardless of the pec exercise. A lot of people on here always ask "how can I work just my Inner chest" and crap like that.

A lot of my training philosophy I take from Dorian Yates, 6x Mr. O, so below is mostly what I have taken from him as far as chest goes.

So, to kinda answer your question, DON"T do flat bench. Unless you're looking to go into powerlifting don't even bother. Incline and decline are much better PEC exercises. Flat has a very small range of motion within the pectoral muscles. The pecs bring the upper arm down and across the body. That's not happening on flat press. Decline can be used as your main mass builder as it is doing exactly what your pecs are designed to do. And if you're really worried about possibly bringing your chest "down" with decline (which you shouldn't, the whole pec is worked on any pec movement) than rotate between incline and decline. Incline should be done a least occasionally because it really will help bring your chest up, making the whole pec look fuller and more aesthetic.

If think you could do a routine like this...

Decline Press
Hammer Press or Incline DB
Incline Fly
1 set Cable Crossovers to finish with a pump

and you can alternate between that and

Incline Bench
Hammer Press
Flat Fly
1 set Cable Crossovers

And watch this... http://mdtv.musculardevelopment.com/...-training.html

[InsanityDefined]

If you're really 14 you're already miles ahead of a lot of people on this forum, congrats. It seems like you understand that the whole pec is used regardless of the pec exercise. A lot of people on here always ask "how can I work just my Inner chest" and crap like that.

A lot of my training philosophy I take from Dorian Yates, 6x Mr. O, so below is mostly what I have taken from him as far as chest goes.

So, to kinda answer your question, DON"T do flat bench. Unless you're looking to go into powerlifting don't even bother. Incline and decline are much better PEC exercises. Flat has a very small range of motion within the pectoral muscles. The pecs bring the upper arm down and across the body. That's not happening on flat press. Decline can be used as your main mass builder as it is doing exactly what your pecs are designed to do. And if you're really worried about possibly bringing your chest "down" with decline (which you shouldn't, the whole pec is worked on any pec movement) than rotate between incline and decline. Incline should be done a least occasionally because it really will help bring your chest up, making the whole pec look fuller and more aesthetic.

If think you could do a routine like this...

Decline Press
Hammer Press or Incline DB
Incline Fly
1 set Cable Crossovers to finish with a pump

and you can alternate between that and

Incline Bench
Hammer Press
Flat Fly
1 set Cable Crossovers

And watch this... http://mdtv.musculardevelopment.com/...-training.html

Very helpful post! I had questions that were similar to the OP's, and you answered 'em, repped.

[chazzy1864]

In short, flat and decline both work the lower chest, while inclines work the upper chest. Same goes for flyes. When it comse to things like the cable cross overs, it depends where your hands end up and your body lean. If you end with your hands above your chest/in front of your face, you are working upper chest, while going lower is lower chest.

The foundation for any chest workout:

1) Incline Bench press (db or bb is your choice)

2) Then choose one of the following:
a)Flat bench
b)Decline Bench
c)Weighted Dip

Pair the Incline Bench press with the exercise you chose of the three. That is your base for a chest workout. An upper and lower chest exercise. Then add in auxiliary movements, such as maybe a couple burnout sets of one of hte other three, some flyes or cable cross overs. You will be fine.

[aman88]

pec minor is used to pull your scapula forward. pec major is used to pull your humerus forward. any bench, flat incline decline uses all of your chest just each puts more stress on a certain area.

[Alex2010]

agree with chazz on incline #1. alot of people focus too much on flat and decline because they can do more weight, which is great and everything but ignoring your upper pec will only give you that sag and boob like chest.

[Andre4000]

How much do you guys typically incline the bench? 45 degrees?

[chazzy1864]

How much do you guys typically incline the bench? 45 degrees?

usually 30-45 degrees for me.

[LB3]

Do you really need inclines if part of that day is seated DB Press? Is that enough for the upper pec?

[chazzy1864]

Do you really need inclines if part of that day is seated DB Press? Is that enough for the upper pec?

seated shoulder press?

No, that isn't enough stimulation for upper chest, unless you are cheating really badly on the shoulder press, and arching your back so much you have made it an incline bench press.

[LB3]

seated shoulder press?

No, that isn't enough stimulation for upper chest, unless you are cheating really badly on the shoulder press, and arching your back so much you have made it an incline bench press.

Thanks.

Yeah I meant seated shoulder press. I had read it was good enough for that area. I do a Tricep/Shoulder/Chest day, so I guess I will find a correct volume to do both incline DB and seated DB.

I definitely don't cheat on the form. Appreciated.

[chazzy1864]

Thanks.

Yeah I meant seated shoulder press. I had read it was good enough for that area. I do a Tricep/Shoulder/Chest day, so I guess I will find a correct volume to do both incline DB and seated DB.

I definitely don't cheat on the form. Appreciated.

You might find down the road, you will benefit from separating chest from shoulders. They work a lot of the same muscles, and trying to sufficiently hit them both, might result in neither getting adequate attention.

[TheStreetKing]

How much do you guys typically incline the bench? 45 degrees?

30 degrees max, I don't go any higher than that cause my delts become involved heavily!

[LB3]

You might find down the road, you will benefit from separating chest from shoulders. They work a lot of the same muscles, and trying to sufficiently hit them both, might result in neither getting adequate attention.

tyx2. it's a 6-8 week training schedule i am trying out for variety. today in fact is that day, we'll see if 3 by x will be a hindrance to what I was doing in the seated press and the lateral raises to end the WO.

[socket]

30 degrees max, i don't go any higher than that cause my delts become involved heavily!

^^^^^^x2