Incline/flat/decline (yes again)

[EataDick]

So when ever i do better at one of them...the other two suck. for example if i start off with incline and do more weight, then my flat would suck so would decline.....vice versa

how do i get past this?


also is it necessary to use dumbbells for bench? cause i don't have any...

[SquatTilYouDrop]

Take more time in between sets.


BTW....I would lose that user name

[monoshunter]

you can't lift as much wieght on the other two because your muscle are tired!

as squattilyoudrop said - take more time between sets.

or - get over it and in your next chest workout change the order

and yes - change your name

[MawkieMawk]

Take more time in between sets.


BTW....I would lose that user name

Instead of taking more time in between sets, why not focusing on just one range of push movement per chest workout?

For example, one week do all incline work. Use incline BB, incline DB, incline flies. Then the next week, you can focus on flat, or incorporate different set schemes of the three together.

It is not necessary to do all three pushing movements. Many people here at BB.com will tell you that incline is their prefered method of push movement for their chest.

Personally, I have had a great deal of success with chest development and strength focusing primarily on incline movements. DB, BB, and Weighted Dips have all done a great deal for my chest.

But really, focus on what feels good for you and where you see the most development. If its flat, do flat. Incline, go for incline. Let your body decide what is going to work best for you.

[R_Bid]

So when ever i do better at one of them...the other two suck. for example if i start off with incline and do more weight, then my flat would suck so would decline.....vice versa

how do i get past this?


also is it necessary to use dumbbells for bench? cause i don't have any...

i'm a big believer in programs built around making and tracking regular progress. the wording of your post leads me to believe you *want* to be making steady gains in each lift. in light of that, it makes sense to put yourself in a position to be able to watch yourself move forward with each lift, right?

try this routine each chest workout for the next 4-5 weeks and see how it treats you. if you're doing chest with at least 3 days of rest between workouts, or even just once/week, i believe you'll be very happy with the progress:

1. incline bb press: 4x5, 1x3-5, 1x8. ramp weights each set. the 1x3-5 set is your progress set. if you got 5 reps the previous week, bump the weight up by 5 pounds (or more if you have a lot of momentum), and go for 3-5 again. the 1x8 set is a pump set for hypertrophy. rather than doing a drop set by doing this immediately after the 1x3-5 set, give yourself the normal amount of rest after stripping some weight.

2. flat bench db or bb press (whichever one you choose on the first day, use the same through the 4-5 week period). same scheme as with incline bb press.

3. weighted dips 2x8, 1x5-8. ramp weights. third set is your progress set, whether it's addng weight, or adding reps from the previous week.

4. cable flye variant. i know high pulley cable crossovers are popular. i personally prefer low pulley cable flyes for some reason. 3x8-10 reps for pump.


what this program does is allows you to see either a weight increase or a rep increase each week. since you'd be doing all the lifts in the same order, it also lets you see each lift progress from one week to the next. you'll always be starting out flat bench slightly taxed from incline, etc-- so it's consistent.

the rep scheme is based off the bill starr 5x5 friday workout, with a slight change borrowed from FBcoach from these forums. if i remember right, he said he does 2-5 reps on his last set and either looks to add weight or reps each workout.

[UTMatt]

No, you're becoming fatigued. Just rotate which one you do first everytime.