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    Question Better Mass Builder: Incline or Flat Bench?

    I've used both, and I get much more of a intense pump when I flat-bench. Dorian Yates prefers inclines saying that are a better mass builder because of the 'greater range of motion'. What do you guys think?
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    both work, see what works for you... I prefer flat, because I lift more on flat...

    as for muscle fiber stimulation... dumbells are superior.
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    i use 'em both but have made better gains with flat bench db...better range of motin with db too
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    I like incline better. Makes ure chest more even than flat which works primarily where you bring the bar to. And whats weird about my bench is that i can incline just about as much as i can Flat press.
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    Member Illmatic's Avatar
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    Originally posted by Luke530
    both work, see what works for you... I prefer flat, because I lift more on flat...

    as for muscle fiber stimulation... dumbells are superior.
    I've done both throughout the years, but flat-bench has always been the core of my routine (like I said, better pump). Due to some shoulder injuries, I've switched to incline and I like it. I just feel it more in my delts, and tris than I do in my chest, even with the bench at a 30 degree angle.
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    Member Illmatic's Avatar
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    Originally posted by bgb7269
    I like incline better. Makes ure chest more even than flat which works primarily where you bring the bar to. And whats weird about my bench is that i can incline just about as much as i can Flat press.
    I just did some heavy incline work (yesterday), and for some reason, my inner chest is more sore. Oh yeah.. and I'm only inclining 225 . A far cry from my flat workouts. I wonder if my poundages would be higher at my weight if my muscle memory was better for the excersize?
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    Originally posted by Illmatic


    I've done both throughout the years, but flat-bench has always been the core of my routine (like I said, better pump). Due to some shoulder injuries, I've switched to incline and I like it. I just feel it more in my delts, and tris than I do in my chest, even with the bench at a 30 degree angle.
    yes, incline does tend to include delts more... try to use a wider grip on incline... but I prefer flat bench myself...
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    Super Member mushee's Avatar
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    flat db press

    is the best excersice for me.... gives me a huge pump!!!!
    today i broke my record... 67.5lb for 3 full range raps....
    it felt awesome and my chest is soooo sore!!!!
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    Member Illmatic's Avatar
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    Originally posted by Luke530


    yes, incline does tend to include delts more... try to use a wider grip on incline... but I prefer flat bench myself...

    Thing I hate is, I have short muscle memory for flat-bench. I lose alot of strength in it when I don't do it regularly, unlike many excersizes. But oh well.

    I also recently was reminded of how important a good spotter is. I was on my last rep of my heaviest set of inclines when I got stuck about 1/3 of the way up, and my spotter tried pushing under my elbows to help me. I was using only 225, and I guess he couldn't handle it, so he says 'oh s***' (never an encouraging sign from a spotter), and I finally struggle to lockout on my own. And he's a PT who works at the gym! He should've known better, sheeesh..
    Last edited by Illmatic; 09-25-2002 at 08:06 PM.
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    What a retard, LOL... at least you came out alright!
    Last edited by Luke530; 09-25-2002 at 08:12 PM.
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    Re: flat db press

    Originally posted by mushee
    is the best excersice for me.... gives me a huge pump!!!!
    today i broke my record... 67.5lb for 3 full range raps....
    it felt awesome and my chest is soooo sore!!!!
    Congratulations. I love the feeling when you break a previous strength record, like you've got an S on your chest.
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    Member Illmatic's Avatar
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    Originally posted by Luke530
    What a retard, LOL... at least you cam out alright!
    Yep, I guess I'm pretty lucky I got the weight up. Alot of the PT's I see working there have the 'know it all' attitude yet sport 12 inch arms, and make mistakes like that. Haha..
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    Originally posted by Illmatic


    Yep, I guess I'm pretty lucky I got the weight up. Alot of the PT's I see working there have the 'know it all' attitude yet sport 12 inch arms, and make mistakes like that. Haha..
    yeah... or look pregnant carrying about 35% bodyfat and being ****ing cardio monkeys!!!
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    Member Illmatic's Avatar
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    Originally posted by Luke530


    yeah... or look pregnant carrying about 35% bodyfat and being ****ing cardio monkeys!!!
    LOL

    Cardio monkeys

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    Originally posted by Illmatic


    LOL

    Cardio monkeys

    yeah, them and stairmaster jockeys
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    bodybuilders prefer incline bench because it can help make your chest look bigger or more powerful than it may actually be. I flat bench more than I have ever done before since I have been lifting seriously again, but not a whole lot more than my previous personal best. However, my chest looks much wider and more impressive(not bragging-I'm still very weak, but one day I will be strong) because I incline press, with dumbells on a regular basis.
    Has anyone else noticed how much barbell incline presses have way to much of an angle? 20-30 degrees is best for chest development, IMO
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    Originally posted by P.T.B.W
    bodybuilders prefer incline bench because it can help make your chest look bigger or more powerful than it may actually be. I flat bench more than I have ever done before since I have been lifting seriously again, but not a whole lot more than my previous personal best. However, my chest looks much wider and more impressive(not bragging-I'm still very weak, but one day I will be strong) because I incline press, with dumbells on a regular basis.
    Has anyone else noticed how much barbell incline presses have way to much of an angle? 20-30 degrees is best for chest development, IMO
    Yeah, it's the outer portions on the chest which add to the illusion of mass, and since I've been inclining, I feel my outer chest sticking out a little more. The benches at most gyms are set at 45 degrees, which I don't understand.
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    The benches at most gyms are set at 45 degrees, which I don't understand.
    I think they do that for the people that just want to do one exercise, rather than bench and military presses. Yeah, that's too steep.

    I also like DB inclines. You can go really deep and DBs are way more work for the forearms and wrists just to keep them straight, a very good thing.
    Last edited by MiloMan; 09-28-2002 at 11:35 PM.
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    Originally posted by Illmatic


    Yeah, it's the outer portions on the chest which add to the illusion of mass, and since I've been inclining, I feel my outer chest sticking out a little more. The benches at most gyms are set at 45 degrees, which I don't understand.
    the incline bench works the upper chest. flat bench flat flies and decline db get the wider chest
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    do both i was doin flat for a while like 2 years ago and my flat bench got so much stronger than my incline that i looked like i had man boobies so now i do incline first..........
    mike
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    Originally posted by MiloMan

    I think they do that for the people that just want to do one exercise, rather than bench and military presses. Yeah, that's too steep.

    I also like DB inclines. You can go really deep and DBs are way more work for the forearms and wrists just to keep them straight, a very good thing.
    I like db inclines also....they're also 45 at my gym and it doesnt feel right on my shoulder..already had surgery once. besides, like u said, db give a much better range of motion..i can feel'em in my chest more than bb inclines.
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    Originally posted by msclbldrguy


    I like db inclines also....they're also 45 at my gym and it doesnt feel right on my shoulder..already had surgery once. besides, like u said, db give a much better range of motion..i can feel'em in my chest more than bb inclines.
    On the adjustable stand alone benches, almost everyone sets them at 45° for incline. I almost feel weird doing them at 30° I haven't used the BB incline bench yet, but I don't think it's set higher than 30°.

    I've been doing the same number(3 sets) of flat and incline DB presses, flat first. I'm going to switch from DB to BB for the flat bench next week, and am going to try doing inclines first to see how it feels. I finish chest doing wide dips, and a decline machine. I always have gotten a great chest pump from this.
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    I haven't read the other respponses, b/c the answer to this question is easy.

    The better mass builder is the exercise that uses the most muscle to perform.

    In other words, "Which exercise can I use the most weight on?". The more weight is used, the more muscle (i.e., fibers) is activated.

    Flat-bench press.

    Not very many people do, but if you get to where you have an over-devleoped lower pectoral region, then focus on incline press for awhile. This is very rare if you do bench press correctly.
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    Thanks MrB,

    That makes it sound simple, but is it? I can bench a lot more weight than I squat. But then I guess it's because my arms are not as heavy as my whole body.

    I'm going to be flat BB benching on Monday so I'll see how it goes then. I haven't done it as part of my exercise routine in a long time other than a few reps here and there.
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    Good point about the degrees of incline. The pre-set unchangeable incline benches of 45-degrees change the incline press to little more than a front-delt/tricep exercise. Thankfully, I have an adjustable bench and can do incline with a 20-30 degree bench.

    MOF, my friends that compete have said that if someone is not interested in doing bench presses in competition, that they should do their bench presses with an angle of 10-30 degrees at all times.

    If you workout at a gym that only has unadjustable benches ... you can place 45-plates (or calf blocks) under the bench to raise it to 10-30 degrees. Combine that with rolling your shoulders back (bringing your shoulder blades closer together) and inflating your chest (breathing deep so that your chest expands to meet the bar) and you should be able to turn the bench press into more of a chest exercise than a lot of shoulders like a lot of people get it. Why? Simply, the ROM s greater.
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    Originally posted by D-Termine


    the incline bench works the upper chest. flat bench flat flies and decline db get the wider chest
    You're right... in theory. But inclines *do* give me a sore outer chest. I was speaking from my personal experience.
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    Originally posted by MrB
    I haven't read the other respponses, b/c the answer to this question is easy.

    The better mass builder is the exercise that uses the most muscle to perform.

    In other words, "Which exercise can I use the most weight on?". The more weight is used, the more muscle (i.e., fibers) is activated.

    I disagree. I think ROM is very important in the mass building equation. If your statement was correct, wouldn't leg-pressing be a superior mass builder to squat, since almost everyone can use tons more weight on the leg press? And wouldn't barbells always be superior to dumbells, since you can handle more weight using barbells? That was the main issue of my post. Some pros prefer incline *because* of the fuller ROM.
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  28. #28
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    lol
    illmac, there is a flaw with that equation

    leg press has a better ROM then squat to
    at least better then a parralel squat

    also leg press isn't straight motion, it's supported by the machine
    so instead of pusing something straing up | your pushing something up a ramp \
    and anyone that's moved (like thier home) knows up a ramp is easier then striaght up
    unless the ramp is so steep that you can't get your footing but that's getting away from the point

    anyway I think there are two good points
    (I wasn't sayin your POINT was invalid just the example you used)

    I would think of it and belive it to be thus

    better ROM means your using the specific muscles invovled with the majority of the lift more
    more mass THERE

    more muscles total involved (bigger compound motions) means more muscles are used in general wich will add to your overall bodyweight more
    and I feel overall strength more

    that's my opinion I dunno that it all makes sence tho
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

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    Member Illmatic's Avatar
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    No way. If you're doing both excersizes with proper technique (I dunno how you leg press), the squat is still a fuller ROM, and a far larger amount of muscles are brought into play. Most people don't leg press with their knees in their armpits, trust me. And my point was, just because you're using more weight, doesn't make an excersize a superior mass builder. And that still stands, %100.
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    and your example is still 100% invalid
    learn to adapt and move on or learn to love ignorance
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

    March: 275+
    April: 265
    May: 260
    June/July/August: 255
    Late Sept: 245 (all +/- 2 lbs)
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