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  1. #1
    Registered User foefen's Avatar
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    Flat vs incline bench press

    Am I being stupid by only doing incline BP? Lately flat BP kinda sucks and when I'm incline BP I get a lot more fatigued and I feel as if my form is also a lot better. Also the weight I'm pressing is about the same for both lifts, is this possible? I always thought flat bench should be way higher than incline.

    Furthermore, should I drink my BCAA-drink before workout or between meals?

    Thank you in advance
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  2. #2
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    The reason you probably do more on incline than flat is because you claim to only do incline. On another note, fluxuating with incline, flat, and decline bench press will result in a very joocy chest. Form is key aswell as reps/sets.
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  3. #3
    Not even my final form NZninja101's Avatar
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    Do both.
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    Originally Posted by n0m3d View Post
    The reason you probably do more on incline than flat is because you claim to only do incline. On another note, fluxuating with incline, flat, and decline bench press will result in a very joocy chest. Form is key aswell as reps/sets.
    This is off topic but is your deadlift really only 280?
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  5. #5
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    If I could only do one, I'd choose incline as well. I find the upper chest is usually the most stubborn area for people to grow, and doing presses on a 15 to 30 degree incline will effectively hit both the clavicular and sternal heads of the chest.

    That being said, decline is the one that will give you the most overall chest activation.
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  6. #6
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    Originally Posted by KrazyEyezKillah View Post
    If I could only do one, I'd choose incline as well. I find the upper chest is usually the most stubborn area for people to grow, and doing presses on a 15 to 30 degree incline will effectively hit both the clavicular and sternal heads of the chest.

    That being said, decline is the one that will give you the most overall chest activation.
    this


    OP, I wouldn't bother with BCAAs unless you're cutting

    if cutting, take them intra workout.
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  7. #7
    Registered User Hellscope's Avatar
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    Incline is more important for me in terms of developing a good looking chest. Though standard flat bench is necessary as well.
    You should also do dips and flies
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  8. #8
    ıɔıʌ ıpıʌ ıuǝʌ ImEvan's Avatar
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    Originally Posted by Socalchoirboy View Post
    this


    OP, I wouldn't bother with BCAAs unless you're cutting

    if cutting, take them intra workout.
    Why wouldn't you bother with them unless you're cutting? They're only amino acids son.
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  9. #9
    N0-L1M1TZ strangeclouds's Avatar
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    Flat > Incline > Decline

    Originally Posted by ImEvan View Post
    Why wouldn't you bother with them unless you're cutting? They're only amino acids son.
    I'd find them to be most essential whilst cutting.
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  10. #10
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    Originally Posted by ImEvan View Post
    Why wouldn't you bother with them unless you're cutting? They're only amino acids son.
    if you're bulking you're constantly at a surplus so protein synthesis > protein catabolism already

    while cutting, the breakdown > synthesis while working out; this is where BCAAs come into play and elevate the synthesis to normal or above (again)
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  11. #11
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    you should do both... just flat > just incline
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  12. #12
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    Originally Posted by Socalchoirboy View Post
    if you're bulking you're constantly at a surplus so protein synthesis > protein catabolism already

    while cutting, the breakdown > synthesis while working out; this is where BCAAs come into play and elevate the synthesis to normal or above (again)
    Also simply lower protein intake while cutting --> less BCAAs --> BCAAs necessary for muscle growth/recovery, more so than other amino acids --> Supplementation with more BCAA rather than whole protein gives higher BCAA percentage of protein intake --> better maintenance of muscle mass during cut.

    IMO. Maybe broscience . . .
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    incline is better from beetter looking chest. but if u have goal for chest then do one day incline and 3 -4 days later flat good results.
    drink bcaa while working out personal choice
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    There's been numerous EMG studies that show varying and contradictory results when it comes to incline, decline and flat. What I've seen most commonly in those studies however is that Incline Bench Hits the Pectoralis Minor better than any other, Decline hits the Pectoralis Major better than any other, and Flat holds the (somewhat) median.

    Extra: DB benching recruits more bicep than BB Benching, and BB Benching recruits more Tricep than DB Benching.

    Edit: So yes, OP, you are being stupid by doing only Incline. Switch it up every little while for best results.
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    Originally Posted by PatFel View Post
    Also simply lower protein intake while cutting --> less BCAAs --> BCAAs necessary for muscle growth/recovery, more so than other amino acids --> Supplementation with more BCAA rather than whole protein gives higher BCAA percentage of protein intake --> better maintenance of muscle mass during cut.

    IMO. Maybe broscience . . .
    the anabolic part is the leucine. mass BCAAs are what provide gains, but taking something like 5g won't do much
    next time I cut I'll be taking leucine instead
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    incline=upper chest
    flat=middle
    decline=lower
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    I do both, but I think incline is better tbh.
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    Originally Posted by Socalchoirboy View Post
    next time I cut I'll be taking leucine instead
    You can simply take it an hour preworkout and notice some significant effects
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