Why you may not need Incline Bench

[bravo96]

sort of agree to some extent. I don't do traditional inclines at like a 45 degree angle, I prefer something like 25-30.

feels much better IMO.

[AlacrityH]

Just gonna try 1 more photo because for some reason it seems low to me. Tried to copy the pose of the first post in this thread. Still high insertion?

[GROSO]

high insertion guy above me

[Tb0282]

sort of agree to some extent. I don't do traditional inclines at like a 45 degree angle, I prefer something like 25-30.

feels much better IMO.

You're clavicular head must insert low on your humerus. Low insertions respond well to a slight incline of 20-30 degrees

Just gonna try 1 more photo because for some reason it seems low to me. Tried to copy the pose of the first post in this thread. Still high insertion?

Definitely High

high insertion guy above me

Yep

[TomNotNatalie]

Yeah, sure I would be glad to help you out.

Always felt like my upper chest looked a lot bigger compared to my lower chest.

Wow, I look so ****in' fat when I don't flex lol

[bravo96]

You're clavicular head must insert low on your humerus. Low insertions respond well to a slight incline of 20-30 degrees


Definitely High

Yep

I only mentioned it as possible recommendation to people instead of throwing out all incline work.

[bravo96]

Always felt like my upper chest looked a lot bigger compared to my lower chest.

Wow, I look so ****in' fat when I don't flex lol

your not fat, you lack muscle mass.

[Tb0282]

Always felt like my upper chest looked a lot bigger compared to my lower chest.

Wow, I look so ****in' fat when I don't flex lol

High. And since paint was still up from GROSO's leg thingy, I even highlighted it lol

[img][/img]

and you're definitely not fat

[Tb0282]

I only mentioned it as possible recommendation to people instead of throwing out all incline work.

Did you read the OP? With a high clavicular insertion, the clavicular head of the pec major takes up a small percentage of your total chest mass. By the time you get the angle of a bench high enough to actually distribute the weight onto the upper chest, your delts will take over the movement and it becomes a shoulder exercise.

If you have a clavicular head that inserts low on the humerus, you can emphasize the upper head by pressing on a slight incline. The angle does not have to change much at all to distribute the load onto the upper pec, because it's already such a larger percentage of your total chest mass.

[TomNotNatalie]

High. And since paint was still up from GROSO's leg thingy, I even highlighted it lol

http://i41.tinypic.com/k9f890.jpg

and you're definitely not fat

So it's not necessarily beneficial to add incline presses into my workouts as opposed to say, more shoulder work when my shoulder is recovered?

Yeah, I think I just meant I looked especially **** but it's definitely true that I lack muscle mass. After over 5 months of lifting my bench press has only gone from 60kg(135lbs)to 80kg(176lbs) and my weight from 180 to 178. I think a lot of my gains are on my back but my insertions look terrible from the front anyway (invisible lats and traps ).

Cheers mate, thanks

[Tb0282]

So it's not necessarily beneficial to add incline presses into my workouts as opposed to say, more shoulder work when my shoulder is recovered?

Cheers mate, thanks

Yep. You're shoulder girdle is designed to grow best with a form overhead press.

[PatchRobinson]

High


Ok.

Checked your bodyspace. Defnitely a high insertion.


Looks like a high insertion. Although hard to tell with that pic as you said

Do i ? I notice how you say OHP for people with high insert but ive only every felt it in my delts, where as with bench and incline I feel it in my chest

[Str8FromNYC]

remove incline, CGBP is a tricep exercise, not really what I would call a chest dominant movement. Do either flat or decline with barbell, don't do both imo.

So it would look like
flat/decline
chest fly

you said this and i said this

okay so my chest day look like this

flat bb bench
inc db bench
close grip flat bench
flat db flye

so would you suggest that i just skip incline completely and go straight to close grip or should i put decline in there? and would u suggest db or bb for decline? and if you were to switch the order of these exercises, what would you change?(such as flat bb to cg bench to decline, instead of flat bb to decline to cg bench)

repped btw

well i mixed some things up and my chest day is actually

flat bb bench
inc db bench
flat db flye

NO CG BENCH. that is on my upper day i mixed that up

so if you were on this routine would you rather do

flat bb bench
decline bb bench
flat db flye

OR

flat bb bench
flat db flye

[jd007914]

Real good read as usual TB

[mirroraddict]

sort of agree to some extent. I don't do traditional inclines at like a 45 degree angle, I prefer something like 25-30.

feels much better IMO.

This. I like low incline better than flat for OVERALL chest activation. Flat involves my front delts and tris too much.

[JaredPunch]

Can you explain again how you tell high insertion from low? It's not clear

[comps]

There is a way to determine this by run your finger through your chest.
I believe you run your finger approximately 2 inches down from your clavicle and press down.
If you can't feel a your chest flex alone a horizontal line at that point, then incline is not for you.

[point-guard]

how about me brah?

[Bulgarianlion95]

High insertion, fuk dis ghey world... always did ohp before incline at least I did something kinda right w/o knowing... What do you suggest the main pressing movements should be since high insertions, flat bb, ohp, cgbp? lol in need of something to fill the void of incline im thinking more sets ohp and adding cgbp since volume in routine dropped due to no need for inc.

[LeRandomName]

How about me?
i1345.photobucket . com/albums/p677/mrrandom4/IMG_1685_zpsb308608a .png

[Dserge]

How about me bro?

[GrindIT]

Just to be sure... high or low?

[Tb0282]

Do i ? I notice how you say OHP for people with high insert but ive only every felt it in my delts, where as with bench and incline I feel it in my chest

Feeling it doesn't necessarily mean anything in regards to activation

you said this and i said this
well i mixed some things up and my chest day is actually

flat bb bench
inc db bench
flat db flye

NO CG BENCH. that is on my upper day i mixed that up

so if you were on this routine would you rather do

flat bb bench
decline bb bench
flat db flye

OR

flat bb bench
flat db flye

Personally I would do OHP, decline bench, chest fly. (not sure where you're putting OHP in)

Real good read as usual TB

Thanks JD, appreciate it!

This. I like low incline better than flat for OVERALL chest activation. Flat involves my front delts and tris too much.

You're not understanding this thread. An incline higher than 30 degrees is useless for everyone. A 20-30 degree incline bench is only effective for people with a low clavicular insertion. Flat bench for the most part is delt and tricep dominant. Decline bench is probably the best pec exercise out there.

Can you explain again how you tell high insertion from low? It's not clear

Will get back to you in a later post

There is a way to determine this by run your finger through your chest.
I believe you run your finger approximately 2 inches down from your clavicle and press down.
If you can't feel a your chest flex alone a horizontal line at that point, then incline is not for you.

Thanks for this, hope this clarifies for some people

how about me brah?

can't tell from that photo

High insertion, fuk dis ghey world... always did ohp before incline at least I did something kinda right w/o knowing... What do you suggest the main pressing movements should be since high insertions, flat bb, ohp, cgbp? lol in need of something to fill the void of incline im thinking more sets ohp and adding cgbp since volume in routine dropped due to no need for inc.

With a high insertion, OHP should be your main pressing movement. After that do some form of chest movement or chest isolation, flat bench, decline, chest flies, any of those would be fine.

How about me?
i1345.photobucket . com/albums/p677/mrrandom4/IMG_1685_zpsb308608a .png

Image was not found

How about me bro?
[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/11/06/25053131/profilepic/dFiERFycCSfiOcRrdoXZQzeRFQcXOemiEVim.jpg/img]

High

Just to be sure... high or low?

I think you're high, but to be sure, could you post a flexed pic?

[GROSO]

2 things:
1:Thanks for makin me more self conscious.
2: high clavicle looks more aesthetic in long run from da photos I saw

[mmafighter1294]

2 things:
1:Thanks for makin me more self conscious.
2: high clavicle looks more aesthetic in long run from da photos I saw

high insertions/a ****ty upper chest just looks like a fitness model/physique chest imo since 99% of those guys have no upper chest and just look like they have saggy tits

[Tb0282]

Yeah I guess its pretty subjective. I would rather have a low clavicular insertion, especially since I plan on staying natty. AAS can make your upper chest blow up even with a high insertion. But with a high inseriton, you're clavicle will always be visible, and your upper chest will look like it sags in. Low insertions will give you a much fuller chest

[LeRandomName]

Can you find it now?
i1345.photobucket(DOT)com/albums/p677/mrrandom4/IMG_1685_zpsb308608a(DOT)png
Can't post link yet so replace the (DOT) with .

[Str8FromNYC]

Personally I would do OHP, decline bench, chest fly. (not sure where you're putting OHP in)

what i think im gonna do is flat bench then decline then flat flye.

OHP is on back/shoulder day and it doesnt make sense to me to do OHP 3x a week and bench 1x a week as compared to ohp 2x/bench 2x

im on phat btw, on upper day i do flat bench then ohp then cg bench, on chest/arms day i do flat bench, incline bench, flat flye and on back/shoulder i did ohp then side laterals

[Xuaxace]

very interesting topic as I never realised how different clavicular insertions where. I just assume most people had the "low insertion". Just went and checked and I had low insertion, which kinda makes sense because movements like guilotine bench (to the upper chest) and very low incline 15-20 degrees seem to work really well for me.


I would think that people that have the high insertion as per the picture in the first page would also do very well with cable flies from the low pulleys.

[Tb0282]

Can you find it now?
i1345.photobucket(DOT)com/albums/p677/mrrandom4/IMG_1685_zpsb308608a(DOT)png
Can't post link yet so replace the (DOT) with .

Alright can see it now. Looks high