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  1. #1
    shut up and smith squat hypnojedi's Avatar
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    Incline bench=good, decline bench=good, flat bench=bad.. wth why??

    Please explain, will rep
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  2. #2
    Trolling the Trolls repsDTGdaily's Avatar
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    they all serve a purpose...who cares...
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  3. #3
    resU deretsigeR Infinite01's Avatar
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    most tears happen on flat bench
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  4. #4
    Registered User Jakesonyoubrah's Avatar
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    Figure it out for urlself phaggot
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  5. #5
    Registered Foam Roller BigChamp89's Avatar
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    its a dangerous exercise
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  6. #6
    shut up and smith squat hypnojedi's Avatar
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    Originally Posted by Infinite01 View Post
    most tears happen on flat bench
    But because flat bench is inherently bad or because it's so popular?
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  7. #7
    ก็็็็็็็็็็็็็็็็็็็ กิิิ 55's Avatar
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    what numbers are u putting up on each?
    Bench - 340
    Squat - 445
    Deadlift - 530

    (192lbs bw) 6/30/12 - 350/315/410/1075
    (190lbs bw) 10/20/12 - 380/300/475/1155
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  8. #8
    Here to learn jjsafari's Avatar
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    Originally Posted by Jakesonyoubrah View Post
    Figure it out for urlself phaggot
    lol well in theory the pec contracts no matter what bench you choose. the secondary muscles involved in the different styles may make it more difficult or easier for each person. you cant really do inclines and get a bigger upper chest its all one muscle the shape is about your genetics. but you can do incline and hit a little bit of shoulders and a little bit more delts i believe.

    the flat bench i think is obsolete now, the incline is more challenging and cannot be cheated on as easily, and also i think works a more logical muscle grouping.
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  9. #9
    Registered User Jesterclause's Avatar
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    people don't know how to control their elbows.
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  10. #10
    Banned 123eddie's Avatar
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    i swear to christ if i see another thread about this the consequences will never be the same


    you dun goofed, ill let it slide this time though
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  11. #11
    Registered User HasanMane's Avatar
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    Flat bench is the worst exercise for chest.
    ''How intense could you be,can you be intense enough to pick this 500lbs off the floor, are you intense enough to pick this 700lbs up. Squat down to the floor, stand back up, so what your eyes are bloodshot. What are you gunna do?''-Kai Greene




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  12. #12
    Registered User AnabolicMeyer's Avatar
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    The decline bench press puts more emphasis/tension on the sternocostal (lower) head of your chest than flat and incline. Incline bench for the the calvicular (upper) head of the chest and flat bench press is pretty balanced between the two depending on your form.

    It's good to have a variety of chest exercises in your workouts to ensure an overall development of the chest. Switch it up week to week, see what works best for you.
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  13. #13
    Banned BrownBear626's Avatar
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    screw decline i just do weighted dips.
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  14. #14
    Registered User Daryleek's Avatar
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    Originally Posted by AnabolicMeyer View Post
    The decline bench press puts more emphasis/tension on the sternocostal (lower) head of your chest than flat and incline. Incline bench for the the calvicular (upper) head of the chest and flat bench press is pretty balanced between the two depending on your form.

    It's good to have a variety of chest exercises in your workouts to ensure an overall development of the chest. Switch it up week to week, see what works best for you.
    finally a legit reply.
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  15. #15
    OG of teeth BrocepCurls's Avatar
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    all i ever did (till recently) is flat bench and im doing just fine
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  16. #16
    Sry babe no cardio sloppyjoe1's Avatar
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    Well, I've read that there are two parts to chest. The upper and the lower, so we do incline for upper, and why do we do flat for lower? Shouldn't we be doing decline for lower?
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  17. #17
    Tyrannical sexosaurus dakensta's Avatar
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    When you've been in the muscle building business as long as I have, you'll know it's all about "mixing it up" and "doing it different".
    Flat bench is "normal" and thus doesn't confuse your chest as much as incline or decline, or better still, both.
    The only time I'd use flat is if I'd been doing incline and decline for a long time.
    In that case your chest will be mildly surprised at "normality" as it's been so used to you "mixing it up".
    Remember, your muscles grow best when they don't know what the fukk is going on.
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  18. #18
    Registered User IronLyfe's Avatar
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    there was a study done, I dont have the link but it showed decline worked both the pectoralis major and minor more than flat bench but the lower portion of the pecs (the major i think) gets actually worked more through flat bench and dips. Its usually a strong misconception that decline is the one that works the lower portion where as flat hits it more but decline hits the whole chest more overall.
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  19. #19
    Registered User AnabolicMeyer's Avatar
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    Originally Posted by IronLyfe View Post
    there was a study done, I dont have the link but it showed decline worked both the pectoralis major and minor more than flat bench but the lower portion of the pecs (the major i think) gets actually worked more through flat bench and dips. Its usually a strong misconception that decline is the one that works the lower portion where as flat hits it more but decline hits the whole chest more overall.
    Broscience tip:

    - Put your hand on your lower chest on the opposite side of your body

    - Emulate the motions of Incline Decline Flat

    - For what motion do you feel the greatest movement of the muscle?

    *tip: use a full range of motion
    *also notice that the entire chest contracts in all three exercises
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  20. #20
    Registered Abuser dopamine72's Avatar
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    Originally Posted by dakensta View Post
    When you've been in the muscle building business as long as I have, you'll know it's all about "mixing it up" and "doing it different".
    Flat bench is "normal" and thus doesn't confuse your chest as much as incline or decline, or better still, both.
    The only time I'd use flat is if I'd been doing incline and decline for a long time.
    In that case your chest will be mildly surprised at "normality" as it's been so used to you "mixing it up".
    Remember, your muscles grow best when they don't know what the fukk is going on.
    Muscles have brains?
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  21. #21
    ⊙▂⊙ cyde's Avatar
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    Flat is good if you know how to bench. However, most people bench like retards and are prone to injury.
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  22. #22
    Smooth Like Buttah StaticZ's Avatar
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    Flavor of the month cool-non-conformist statement, imo. In other words it's BS.
    ಠ_ಠ
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  23. #23
    No Agony, No Bragony JUSA's Avatar
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    Originally Posted by hypnojedi View Post
    Please explain, will rep
    Flat bench is great... for building strength. The reasons why are also the reason it's a mediocre exercise to get mass off of. It's recruiting a lot of muscles: your pectorals, your triceps, the front and middle of your delts. It's also going to work your core and lats, which will stabilize the lift.

    It's not so great as an isolation movement and benching to focus on the pecs, for me at least, ****s my RCs. I can bench, but only do it PL style w/ an arched back, elbows inwards, etc...

    I'm not a fan of decline, either. Incline is much better.
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    Originally Posted by hypnojedi View Post
    Please explain, will rep
    post some numbers
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    Wink

    Originally Posted by dopamine72 View Post
    Muscles have brains?
    Yes.
    They use their brains to detect when people are being (not srs).
    Senipote pls

    I am not no religious bastard and shyt.

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  26. #26
    Registered User IronLyfe's Avatar
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    Originally Posted by dopamine72 View Post
    Muscles have brains?
    I actually heard someone actually say that at the gym while I was waiting for the cable station a few weeks back (srs), I didnt even shake my head in disappointment, thats how disgusted I was.
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  27. #27
    Registered User AnabolicMeyer's Avatar
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    Originally Posted by dopamine72 View Post
    Muscles have brains?
    Muscles have brains, good one. Good job picking up on the sarcasm btw.
    However, your muscles rely entirely on your CNS (Central Nervous System).
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  28. #28
    Registered User biggestdog2007's Avatar
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    The pec muscle doesnt have 'heads'! There is pectoral minor and major, both contract when doing any and all chest exercises.

    Flat bench is a good exercise, its the staple chest exercise and i think you would be silly not to do it.

    I also really like wide grip dips, imo they are possibly more effective at building the chest than any press.

    Incline is ok, but it uses the shoulders a little more than flat and you cant go as heavy.

    Decline is very good too but my gym doesnt have a decline station.
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  29. #29
    Registered User AnabolicMeyer's Avatar
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    Originally Posted by biggestdog2007 View Post
    The pec muscle doesnt have 'heads'! There is pectoral minor and major, both contract when doing any and all chest exercises.

    Flat bench is a good exercise, its the staple chest exercise and i think you would be silly not to do it.

    I also really like wide grip dips, imo they are possibly more effective at building the chest than any press.

    Incline is ok, but it uses the shoulders a little more than flat and you cant go as heavy.

    Decline is very good too but my gym doesnt have a decline station.
    The "pec" is made up of two muscles, the pectoralis major and minor. You're right in that sense, but what's your point? All (most?) muscles have heads, it's where the tendon of the muscle is anchored to the skeleton.

    Broscience, get out.
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  30. #30
    Registered User my.self's Avatar
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    alright so since im relatively new to lifting (7 months), ive only done flat and incline db's. some of u more experienced lifters say i have to "change it up" to grow. so for a few weeks, should i just do decline and incline db's?

    also, how do u get into position with decline with the db's? i would to bb decline but i usually dont have a spotter.
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