incline press before bench press

[BurritoMan]

Seems most people do flat barbell bench before incline dumbell press. However I've been doing incline dumbell press before bench because that's what feels right to me. I think I have come to enjoy doing the incline dumbell press the most.

So, is there any really good reason why I should switch to doing flat barbell bench first like most people seem to?

Or, perhaps it would be better to do incline dumbell and then two other chest exercise one week, and flat barbell then two other chest exercise on the alternate week???

(Dips and cable xovers being the other two chest exercises most likely.)

thanks

[Forge3]

Seems most people do flat barbell bench before incline dumbell press. However I've been doing incline dumbell press before bench because that's what feels right to me. I think I have come to enjoy doing the incline dumbell press the most.

So, is there any really good reason why I should switch to doing flat barbell bench first like most people seem to?

Or, perhaps it would be better to do incline dumbell and then two other chest exercise one week, and flat barbell then two other chest exercise on the alternate week???

(Dips and cable xovers being the other two chest exercises most likely.)

thanks

I prefer dumbbells for presses. What helps is to start with incline DB presses followed by flat DB presses one week, then alternate the next week. The same thing can be done using the barbell

[merlinsrealm]

I see no reason why you shouldn't switch it at times. I will switch from different chest exercises first just to change my startup. Works well so I dont get bored..............

Eric

[BergMuscle]

I see no reason why you shouldn't switch it at times. I will switch from different chest exercises first just to change my startup. Works well so I dont get bored..............

Eric

Totally agree. Changing workouts is important to keep muscles growing. Switching from dumbells to barbells, or vice-versa, is a great way to do it. So is changing the order of exercises.

It isn't just you that can get bored, your muscles will too and slow down their growth (and we don't want that now do we).

[bilnv]

I do flat benches first because I want to keep my weight up for that exercise. If I was going for size only then I would put incline bench first. So I do not see anything wrong with doing inclines first.

[Stenn]

I've heard that it's best to start with incline presses because the upper chest is harder to develop than the middle and lower chest.

[hapkido]

Never!

[Swoled Member]

Seems most people do flat barbell bench before incline dumbell press. However I've been doing incline dumbell press before bench because that's what feels right to me. I think I have come to enjoy doing the incline dumbell press the most.

So, is there any really good reason why I should switch to doing flat barbell bench first like most people seem to?

Or, perhaps it would be better to do incline dumbell and then two other chest exercise one week, and flat barbell then two other chest exercise on the alternate week???

(Dips and cable xovers being the other two chest exercises most likely.)

thanks

Whether it's barbell or dumbell I do incline presses before flat.

After 5-6 sets of inclines my chest is pre-exhausted enough that I can't put up the weight on the flats that I could if I did them first. My chest feels more isolated on iclines than flat bench press.

[JadeDragon]

i change the order of my routine every 6 weeks or so but i understand where you are coming from, my fav exercise is incline bb or db

[wizzard]

Max-OT has you changing the order every 3-weeks to confuse muscle memory to stimulate max growth

[jspirate]

I guess this is a bit off-topic, but I have been curious for awhile...

I am a bit stronger when it comes to decline than I am with flat-bench. I guess I am also a bit stronger on flat bench than I am on incline.

It seems to me that this would be fairly normal. Is it? Or would it be a good idea to try to round things out and focus on the weaker exercises a little more?

[LR3]

i change up my routine every 3-6 weeks by either replacing one exercise with another that works the same muscle(s) but from a slightly different angle, and/or mix up the order of the exercises. i may do 3 weeks of incline before flat bench, then 3 weeks with the order reversed--then the next three weeks change-out one set of barbell benches for dumbell bench presses, then after 3 weeks change-out the other. it is important to keep changing your routine to keep the muscles growing and get more fully developed muscle bodies by recruiting different fibers which comes from varied routines. i've read that after ~3 weeks, your muscles adapt to the new exercise, so it is good to mix up the order and swap out exercises in the routine.

[dbx]

I guess this is a bit off-topic, but I have been curious for awhile...

I am a bit stronger when it comes to decline than I am with flat-bench. I guess I am also a bit stronger on flat bench than I am on incline.

It seems to me that this would be fairly normal. Is it? Or would it be a good idea to try to round things out and focus on the weaker exercises a little more?

Yes, that is normal for most I think.

[Most Muscular]

I always tend to mix up the type of chest pressing movement I'll be doing to give another area of my chest some priority compared to the other parts. One week I'll start with flat, the next with incline, and perhaps the next with decline.... however if I had to start with one it would really depend upon what my priorities were.... if it was to gain strength, then no doubt flat bench would be number one... if it was to gain more size and look fuller, then without a doubt incline would be first. I have a decent upper chest due to my shoulder development but found my lower pecs did not exhibit the fullness I desired so I started adding in decline movements, sometimes even at the beginning of my chest workout to make sure that it was able to be worked hard and heavy and the process did help fill this area out. The first exercise you do will usually allow you to push the heaviest weight while you're still fresh and your muscles are not exhausted. Leaving to work a lagging bodypart towards to the end of your workout will only cause it to lag further behind in your ultimate physique vision.

nuff said...

[Tyrbolift]

Yes, the last two posts I agree 100%.

[Baldsnake]

I agree with the mix it up/muscle confusion method. I'd even have incline only days:
1. Flat bench neck breakers with spotter (or Smith Machine with stops set at above Adams Apple)
2. Incline bench
3. Incline dumbells
4. Incline flys

[Defiant1]

Seems most people do flat barbell bench before incline dumbell press. However I've been doing incline dumbell press before bench because that's what feels right to me. I think I have come to enjoy doing the incline dumbell press the most.

So, is there any really good reason why I should switch to doing flat barbell bench first like most people seem to?

Or, perhaps it would be better to do incline dumbell and then two other chest exercise one week, and flat barbell then two other chest exercise on the alternate week???

(Dips and cable xovers being the other two chest exercises most likely.)

thanks

Matters of exercise selection and exercise order are TOTALLY an individual thing.

There is no right or wrong. There are guidelines, sure. But once the guidelines are followed and individual adaptation is made, you should do what your body tells you.

Bottom line: Do what you want.

[Spitfire-1]

barbell / dumbell / dips
incline / decline / flat etc. etc.

JUST KEEP AWAY FROM SOME OF THOSE PONCY MACHINES THEY FEEL COMPELLED TO BUILD. AND ACTUALLY PUT IN SOME GYMS....LOL

[mike_sargent]

Personally, I usually superset inclines and flat DB press, and whichever one I'm having the most difficulty with is the one I start with, so I'll be most fresh.

Mike

[2bbig]

Is it all right to use a DB pullover as a finishing exercise after a good chest workout?

[fire]

Seems most people do flat barbell bench before incline dumbell press. However I've been doing incline dumbell press before bench because that's what feels right to me. I think I have come to enjoy doing the incline dumbell press the most.

So, is there any really good reason why I should switch to doing flat barbell bench first like most people seem to?

Or, perhaps it would be better to do incline dumbell and then two other chest exercise one week, and flat barbell then two other chest exercise on the alternate week???

(Dips and cable xovers being the other two chest exercises most likely.)

thanks

2 thoughts here: 1st thought. You said you do Inclines 1st because that is what feels right to you. With that said, do them 1st.

2nd thought which is the one I lean more towards is this:
Alternate weekly. One week start with inclines either straight bar or DB's which ever you prefer. I prefer Db's.
Next week start with Flat bench and again either Straight bar or DB.
Reason: If you perform either one of these movements 1st every time, then the other movement will never be performed while you're 100 percent fresh.

[pastorgbc]

Is it all right to use a DB pullover as a finishing exercise after a good chest workout?

I actually look at the DB pullover, especially the cross-bench variety with the feet under the butt and the butt as low as possible, as more of a back excercise.

What I like to do is do my back day right afer my chest day, and start my back day with the cross-bench db pullovers.

Ray

[hapkido]

I see alot of guys doing inclines at to steep of a angle that works the shoulders not the chest.
I stay at no more than 30%.

[bamatank]

I personally prefer to do flat bench before incline dumbell presses. But this like so many other things is just presonal preference.

[Tyrbolift]

I see alot of guys doing inclines at to steep of a angle that works the shoulders not the chest.
I stay at no more than 30%.

I agree, keep the incline fairly low.

However, I do like to go over to the smith on db day and set a steep incline and there is a way to use it and with a good mind/muscle connection to activate the extreme upper pecs to push it up.

[BurritoMan]

Thanks for all these replies, lot of good info there.

I'm going to take the advice given to mix it up and alternate the order, so sometimes will switch to flat bb press first.

At least one person said do six weeks of one first then six weeks of the other first and my question is why every six weeks, why not just alternate every week?

[pumpinainteasy]

Thanks for all these replies, lot of good info there.

I'm going to take the advice given to mix it up and alternate the order, so sometimes will switch to flat bb press first.

At least one person said do six weeks of one first then six weeks of the other first and my question is why every six weeks, why not just alternate every week?

i alternate every week then change exercises every 8 weeks

eg flat bb /incline db one week incline bb/flat db next week for 8 weeks

then flat smith machine /incline db flye one week incline bb/flat db flye next week for 8weeks also add cable crossovers /dbpullovers

i do it this way because 8 weeks give me enough time to add 20/30 lb on bb
smith machine keeps me improving and breaking my pb