So for the past several months, I've been doing incline instead of flat bench. It just occurred to me that this may be slowing my ohp progress, and I may be missing out on titty strength by not doing flat.
Should I switch back to flat for a while and maybe do incline as a lighter accessory lift? Will incline be enough for the whole titty?
For your time
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11-18-2023, 04:52 AM #1
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Thoughts on Incline/Flat bench on 5/3/1
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11-18-2023, 04:54 AM #2
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11-18-2023, 05:40 AM #3
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11-18-2023, 06:08 AM #4
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11-18-2023, 06:09 AM #5
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11-18-2023, 06:11 AM #7
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11-18-2023, 06:21 AM #8
if a flat bench is open, ill do my flat bench sets and then do some volume on incline
is flat benches are all taken, i do strength sets on incline followed by a few supersets
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11-18-2023, 07:24 AM #9
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Yes incline will make OHPs weaker depending on what you hit first that week. Too much delts used so it will be fatigued and feel weaker, feel being the key word. Works the opposite also if you prioritize ohp.
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11-18-2023, 07:39 AM #10
"this may be slowing my ohp progress"
The front delt is engaged highly in benching so it has to take a bit away from OHP.
How much depends on your form.
I always see the pro BB coaches tweak the pros form to work what is supposed to be worked.There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!
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11-18-2023, 07:47 AM #11
I switched to incline for a year when I felt like I wasn't getting upper chest development from bench. It didn't help that much.
I started watching how body builders train and they "lead" the bench movement with the chest, making sure it's activated. I started doing that with cable flies and now I finally have a line down my chest.
Training for strength is not the same as training for development, so you may be able to use that to your advantage. Engage your chest on flat bench, and stick with ohp. For ohp do you push your head forward as the bar rises? This focuses on the medial deltoids far more. You could find synergy with that technique and using flat bench but leading with movement with the chest.
Athlean-x's vids on this are pretty good.
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11-18-2023, 07:49 AM #12
I feel like incline is just front delts and almost no chest at all, if you want huge breast development you gotta do stuff like dumbell pullovers, dips and flat bench press. It is what it is
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11-18-2023, 08:27 AM #16
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11-18-2023, 08:47 AM #21
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11-18-2023, 09:07 AM #22
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