Post which works best for you and your experiences with different angles for hitting the upper chest.
Also do you use DBs or BB?
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View Poll Results: Which angle for best upper chest stimulation?
- Voters
- 56. You may not vote on this poll
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15
3 5.36% -
20
1 1.79% -
25
3 5.36% -
30
28 50.00% -
35
7 12.50% -
40
2 3.57% -
45
11 19.64% -
55
1 1.79% -
65
0 0% -
75
0 0%
Results 1 to 17 of 17
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08-02-2005, 09:01 PM #1Registered User
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What angle is best for upper chest?
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08-02-2005, 09:20 PM #2Laying the Smackdown.
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It depends on the structure of your ribcage and angle of sternum. When your sternum is parallel to the ground, consider that a "Flat Bench Press", even if the bench is at an angle!! I think the best bench angle is the one that puts your sternum is at 20-30 degrees. This might require the bench to be at 45 degrees or more!
It depends on your structure. For me, about 45 degrees is good.neg reds on sight crew
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08-02-2005, 09:21 PM #3Hell is worth all that...
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30 ~ 35
"Alcohol and night swimming... it's a winning combination!".
And the people bowed and prayed to the neon god they made.
I steal my **** from MacGyver...
If women ran the world, we'd still be searching for the wheel.
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08-02-2005, 09:28 PM #4
i'd say around 40.
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08-02-2005, 11:07 PM #5Train smarter, not harder
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15-30
<->
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08-03-2005, 12:18 AM #6Hunting for moar fibras
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i wouldnt go more than 30%.
"A good thread is like a miniskirt. Short enough to keep you interested, and long enough to cover the entire subject"
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08-03-2005, 06:53 AM #7Squats traps to grass
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LOL at a poll for this.
Everyone is different. 30 is a good starting place. If you feel it where you want, Good. If you feel it too high? Go lower. Feel it too low? Go higher.
Let the rep points begin!!
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08-03-2005, 06:56 AM #8Laying the Smackdown.
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BZZZZZZZZZT. Wrong !!! A poll is the only way to find the right answer.Originally Posted by Defiant1neg reds on sight crew
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08-03-2005, 06:57 AM #9Registered User
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http://forum.bodybuilding.com/showthread.php?t=478954
"You don’t need a tall incline to make an incline bench press a great upper chest movement. 15-30 degrees is about right for most people. God know front delts are the most abused body-part and making the incline bench just another front delt move is surely not the intent of doing inclines for most people. "Last edited by TrainSmarter; 08-03-2005 at 07:00 AM.
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08-03-2005, 07:53 AM #10Registered User
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25.581123596 degrees
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08-03-2005, 09:44 AM #11Squats traps to grass
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LOL.Originally Posted by Boridi
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08-03-2005, 02:08 PM #12Registered User
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I know everyone is different, hence the poll. I was just interested in what works for you guys. I personally use a 30 degree angle, this hits my upper chest very well with little delt involvment. I do 45 sometimes also, but that hits my delts hard, which is my goal sometimes.Originally Posted by Defiant1
TrainSmarter, thanks for link. Repped.
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08-03-2005, 02:13 PM #13Registered User
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I always use a variety of angles.
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08-03-2005, 02:17 PM #14yellow fever legit check
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15-45 degrees....
B|m|B
CREW
{{**DIRTY SOUTH CREW**}}
*always pick 6 crew*
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08-03-2005, 02:27 PM #15-.- bored aussie -.-
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I was thinking about this the other day.
The clavicular head of the pectoralis major (read: upper chest) plays a functional role in bringing the humerus (read: upper arm) from extremes of extension to flexion (similar movement to a front dumbbell raise, if you swung the dumbbell backwards before initiating the movement. The clavicular head plays a functional role in moving the humerus from that 'backwards' position to a more neutral or flexed position).
Anyway, if you look at flat bench press, and look at incline bench press, you see that you actually bring the humerus further backwards in the flat variant. This means that the clavicular head of the pectoralis major has more work to do in bringing the humerus to the front side of the body, whereas incline movements involve less (or none!) of this movement.
This contrasts with the widespread belief of 'incline=upper'.
Thoughts?Capitalisation is important. See the sentence "I helped my Uncle Jack off a horse."
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08-03-2005, 05:26 PM #16Registered User
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The angle isn't the most important thing. It's the position of the bar on your chest. The higher the bar is brought down and the wider your grip the more the upper chest is involved.
Try this, go to a flat bench press, grab the bar with a 45 on each side, grip it REAL wide, bring it down to your throat and up. The ROM is real short but the workout on your upper chest is great.
Now do that on a 30 degree bench and you're maximising the stress on the upper chest.
BUT, the shoulders might take a little bit of a beating when you do it. So you may want to (depending on how it feels for you) narrow your grip a little, or bring it down onto the upper chest rather than the throat. Removing these extreme positions will take some pressure off the shoulder joints.
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08-03-2005, 06:09 PM #17Registered User
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I use like 30 - 40 degrees, feel ok for me
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i've read in a swedish builder mag. that Gustavo Badell uses 30degrees so the shoulders won't get too much involved. Note that I'm not saying that everyone should press with an angle of 30deg. on the bench, it's just a little thing I read and thought I'd share with you guys
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