The unadjustable incline bench at my gym is around 45*, maybe lower, but I usually use the adjustable benches for DB incline and increase the angle to around 55*. Whats the best angle for incline?
|
-
10-29-2007, 05:43 PM #1
-
10-29-2007, 05:47 PM #2
-
10-29-2007, 05:47 PM #3
-
10-29-2007, 05:48 PM #4
-
-
10-29-2007, 05:48 PM #5
-
10-29-2007, 05:49 PM #6
-
10-29-2007, 05:50 PM #7
-
10-29-2007, 05:54 PM #8
45, based on the photo, would be rather high. It could be an effective exercise, no doubt. But I prefer lower angles. When I do inclined bench I use something right inbetween 45 and flat. You want the chest to be the primary mover, but putting in on an incline focuses more on the upper pecs and some of the pressure is shifted to the shoulders.
-
-
10-29-2007, 07:24 PM #9
- Join Date: Oct 2007
- Location: California, United States
- Age: 38
- Posts: 165
- Rep Power: 207
just go with where you feel it most. the problem with adjustable benches is that a lot people place them too low or too high. Too high and you're focusing on your delts. too low and you're not targeting the correct muscle group well enough.
also another thing to keep in mind is your own body. sure you can adjust the bench, but can you keep your body aligned with the bench correctly? a lot of guys who lift heavy on incline end up arching their backs too much, so besides risking injury, they end up doing more of a flat bench on an incline.
I'd say a good way to know if you're too high or too low is ASKING yourself (not doing in case the load is too heavy) if you would be able to support the weight if you were move your arms so they're a little further in front of you or behind. If you can think you could put it more forward, you're too low. if you can work so your elbows are past your head, you're too high. Just use your best judgementInsecurity will always rent the space it occupies, but confidence will own the f-ing building, and any other room it steps in.
-
10-29-2007, 09:02 PM #10
-
10-29-2007, 09:26 PM #11
-
10-29-2007, 11:36 PM #12
-
-
10-29-2007, 11:59 PM #13
-
10-30-2007, 05:14 AM #14
-
10-30-2007, 06:06 AM #15
- Join Date: Jun 2005
- Location: Edmond, Oklahoma, United States
- Posts: 14,066
- Rep Power: 63262
You can't see the logic in that?
The more of an incline the more shoulders you are going to use. That is pretty much well known.
http://www.betterbodz.com/chest/incl...nch_press.html
That graphic is from "REPS!" magazine. It's telling you 35 degrees because that is what they feel will "minimize delt involvement and focus more on the upper pecs." if you don't want to take there advice thats fine its only a national published magazine, I know strangers behind a key board have more credibility.
Personaly I do my incline the way the company designed their incline bench.Last edited by ExtremistPullup; 10-30-2007 at 06:27 AM.
Pullups Max reps: 40 reps
Max weighted pullup:
206.2 lbs x 1 rep
165 lbs x 6 reps
135 lbs x 8 reps
100 lbs x 14 reps
Bench: 365 lbs
Squat: 405 lbs
Deadlift: 505 lbs
Press:225 lbs
-
10-30-2007, 07:38 AM #16
-
-
10-30-2007, 09:01 AM #17
- Join Date: Jan 2004
- Location: New York, New York, United States
- Age: 58
- Posts: 3,707
- Rep Power: 3128
Very smart.
I've gone as high as about 60 for inclines before I feel it's turned into too much of a delt move; it takes some getting used to, but is a nice way to shock the pecs.
For some, perhaps. As Defiant points out, you really should experiment to find your optimum angle(s), provided you have adjustable benches available.Keep on hulkin'.
I won't quit till no shirt will fit.
Bookmarks