Been forced into using the incline bench the past week due to this utter ******* PT using the flat bench for 60minutes + just annihilating his clients with endless drop sets
anyway being that i havnt incline benched in over 2 years i found that my chest has been FRIED although tricep stimulation doesnt seem to be quiet the same
anyone ever switched to incline in place of flat bench for a prolonged period of time then returned to flat bench to find your numbers have gone up?
(goals are primarily to bring up the big 3)
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Thread: Incline for big bench
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01-31-2015, 02:27 AM #1
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Incline for big bench
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01-31-2015, 05:03 AM #2
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I have had same issues before with people taking a long time on the flat bench in the gym i go to.
Typically, I will go and do some heavy DB presses on a flat bench instead. But to answer your question, yes, periodically, I will switch between incline/decline benching for one - two weeks in place of flat benching for that week. Not really a prolonged period of time, but I've yet to see any negative effects on my flat bench. It's numbers are still progressing.
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01-31-2015, 05:41 AM #3
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01-31-2015, 06:39 AM #4
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01-31-2015, 08:18 AM #5
It's not a bad idea to do a 6 week or so cycle with a close variation like close grip, wide grip or incline etc. to bring up a weakness, but you do need to work flat bench back into your training before too long because there will certainly be a point of diminishing returns.
More weight is always more impressive... ShortDave
Bench is not rocket science, it's quite easy to perform... Fredrik Smulter
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01-31-2015, 02:49 PM #6
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some food for thought, guess its depends what areas your lacking in
and for someone like myself who hasnt incline benched in nearly 2 years ive woken up today with ridiculous doms in my chest
perhaps its an area im lacking in, might try switching out a couple of my flat bench sessions for incline as a poster above suggested
reps on recharge
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01-31-2015, 08:18 PM #7
Why not just have incline as the main supplemental movement after flat bench? I just don't really see why it has to be one or the other. Depending on how many times you do bench per week, maybe add another day. Or if you do say 3 day, then you could do 1/3 days with incline as your main and flat as the main supplemental and the other days the other way around. I bench twice/week and I just do flat and then incline on both days.
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01-31-2015, 09:38 PM #8
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02-01-2015, 10:34 AM #9
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im thinking about throwing it in the split, i bench twice per week and press once and then switch around the following week
i was just interested to see if anyone found that incline benching brought up their flat bench
doesnt need to be either or but for myself im mainly interested in bringing up the big 3 more so than i am aesthetics
i definitively found it burnt the chit out of my pecs
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02-02-2015, 07:42 AM #10
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02-02-2015, 02:43 PM #11
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tempted to today, i went in there raring for the opportunity to say to him that i want to use the bench in between his 27 sets but sadly he was 'training' (i use that term loosely) one of his clients to deadlift if he adopts the same methods as he does for bench then that guy can kiss his back goodnight
i imagine hell start losing clients when they all start getting RC issues and shoulder impingements.
im sure some people exaggerate about this kind of stuff but i chit you not he has them benching pyramiding up to singles then all the way back down failing on EVERY set, then he has them do negative failures in a drop set fashion and then as if all that bollox wasnt enough he peels all the plates off the bar then pushes down on it whilst they push up easing his force on each rep so that theyre shoulders, chest, triceps and more importantly joints are FUKED! the guys full potato
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