What’s a Chest Press?

Is it a DB Chest Press or a machine Chest Press?

I’m following Candito’s Linear Program Hypertrophy/Strength and it includes chest Press and Incline Chest Press.

I’d really appreciate if you could clear this up for me. Thanks.

It looks like it gives you some leeway and isn’t super specific.

You could do barbell incline and flat dumbbell, machine flat presses and incline dumbbell presses….

Don't forget decline! Many people forget about them!

[QUOTE=xwallysmail;1665297663]Is it a DB Chest Press or a machine Chest Press?

I’m following Candito’s Linear Program Hypertrophy/Strength and it includes chest Press and Incline Chest Press.

I’d really appreciate if you could clear this up for me. Thanks.[/QUOTE]

I've gone through a handful of web pages referencing the program and they just use Bench Press in the outline and don't talk about it being called a chest press, or anything about it being vague for that matter.

[QUOTE=GeneralSerpant;1665417803]I've gone through a handful of web pages referencing the program and they just use Bench Press in the outline and don't talk about it being called a chest press, or anything about it being vague for that matter.[/QUOTE]

IIRC I think they reference both, which would lead me to believe they mean a chest press machine or even anything else other than a barbell BP with the same basic movement pattern.

I don't t want to be that guy but did you read the pdf?

Choose any chest pressing variation you like or feel will bring the most to the table. . Just stick with it for the cycle.
Bb, db, machine, cable, specialist bar
Pushups, dips
Flat, low inc, med Inc, low decline
Tempo, psuse, tng
Light Bands, chains.
Probably not slingshot or boards or heavy ban/chain tho

Accessory Exercises
[b] I intentionally want to leave the exercises besides bench, squat, and deadlift to be open
for you to choose.[/b]

[spoiler] [QUOTE] For the shoulder, upper back, and bicep exercises I suggest you pick a
movement and stick with it for at least 4 weeks. So for example if you choose to use
dumbbell rows for upper back, stick with it for at least 4 straight weeks rather than switching
every week or so. By sticking with a movement it allows you to master it while focusing on
progression. But then I also don’t want you to be too limited, which is why after 4 solid weeks
of dumbbell rowing, then you could use another movement, like weighted pull ups for example for
the upper back exercise.

As far as progression goes for the accessory lifts, it can depend on the lift. For the
primary upper back movement (horizontal pull), the goal is to increase by 0­10 lbs each
week just like the bench press. Generally speaking from what I’ve seen, most trainees
typically are able to progress quicker by a significant margin in both the bench and a form of row
in comparison to a shoulder press and vertical pull. That is one of the reasons why the volume
is lower on those movements as they are included more to balance out strength development
rather than being the foundation of upper body strength in the program. With this in mind,
progression for the shoulder/vertical pull exercises should be at 0­10 lbs per each 3
week period. So to recap, for the main lifts you’ll try to increase every week if possible, but on
these lifts, every 3 weeks bump up the weight.

Suggested Exercises For Accessory Lifts
Upper Back Exercise #1 Options (horizontal pulls)
1. Dumbbell row
2. Barbell row
3. Any machine upper back movement

Shoulder Exercises
1. Seated dumbbell press
2. Standing dumbbell press
3. Military press
4. Seated barbell press
5. Any machine shoulder movement

Upper Back Exercise #2 Options (vertical pulls)
1. Weighted pull­up
2. Weighted chin­up
3. Pulldown

Optional Exercises
The main lifts and accessory movements are the focus of this program. The goal is to
master the basics. However, that doesn’t mean you have to exclude any other exercises
altogether. As I said in the beginning of this write­up, there needs to be a balance between
simplicity and plasticity when it comes to programming. The optional exercises allow for you
to not worry about numbers too much, just lift. It also allows for you to adjust based on how
you are feeling for that particular day, you can change which optional movements you
choose from one workout to the next. Have some shoulder imbalances causing discomfort?
Well then throw in some light external exercises along with a rear delt movement. Simply having
this flexibility within the program will help mentally as well. If you want to just pump yourself up
with some lateral raises for your delts, or maybe want some tricep isolation then you can work it
in. These movements can be either isolation or compound lifts. Also note that a reason I
don’t include direct tricep work is because the pressing movements tax the triceps to a great
extent, usually extra tricep work can impede recovery. On pulling movements this usually won’t
be the case because the biceps are rarely actually the limiting factor of a back movement as the
triceps can be in a pressing exercise. So that is why direct bicep work is included in the
accessory lifts, while triceps are left to the optional exercises.

Examples of Optional Exercises (not limited to this list)
Upper Body
1. Rear delt fly
2. Tricep pushdown
3. Close grip bench
4. Extremely strict dumbbell curl
5. Incline cable fly
6. Incline dumbbell press
7. Lateral raises
8. Face pulls
9. “Loose form” db bicep curls
10. Barbell bicep curls

Lower Body
1. Leg Press
2. Hamstring curls
3. Front squats (performed with relatively light weight)
4. Stiff Legged Deadlift
5. Single­legged leg press
6. Overhead squats
7. Snatch Grip Deadlift
Note ­ These are in no particular order. Just a list of some exercises that could fit well into the program.[/QUOTE][/spoiler]

[QUOTE=MyEgoProblem;1665740613]I don't t want to be that guy but did you read the pdf?[/QUOTE]

No. Why do you ask?

[spoiler]JK[/spoiler]

The only time I actually came across a site providing it was a site you had to create a membership to download it.

[QUOTE=GeneralSerpant;1665742023]No. Why do you ask?

[spoiler]JK[/spoiler]

The only time I actually came across a site providing it was a site you had to create a membership to download it.[/QUOTE]

Candito's is free. He seems really intent on making quality material available for all who want it and getting rid of gimmicks and the marketing of it.

Looks very approachable.

I like to structure my workouts in a manner in which I can have flexibility in choice but look for consistent progress.