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.
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07-27-2013, 05:27 PM #121
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07-27-2013, 05:30 PM #122
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07-27-2013, 05:31 PM #123
high insertion guy above me
"There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
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07-27-2013, 05:33 PM #124
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07-27-2013, 05:38 PM #125
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07-27-2013, 05:39 PM #126
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07-27-2013, 05:40 PM #127
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07-27-2013, 05:43 PM #128
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07-27-2013, 05:47 PM #129
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.~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
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07-27-2013, 05:49 PM #130
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
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07-27-2013, 05:54 PM #131
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07-27-2013, 06:07 PM #132
- Join Date: May 2011
- Location: Waterford, Munster, Ireland
- Age: 28
- Posts: 1,053
- Rep Power: 172
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07-27-2013, 09:37 PM #133
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
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07-27-2013, 09:46 PM #134
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07-27-2013, 10:38 PM #135
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07-27-2013, 10:50 PM #136
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07-27-2013, 11:51 PM #137
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07-28-2013, 12:21 AM #138
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07-28-2013, 02:09 AM #139
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.
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07-28-2013, 02:48 AM #140
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07-28-2013, 02:59 AM #141
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07-28-2013, 03:26 AM #142
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07-28-2013, 09:31 AM #143
Feeling it doesn't necessarily mean anything in regards to activation
Personally I would do OHP, decline bench, chest fly. (not sure where you're putting OHP in)
Thanks JD, appreciate it!
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.
Will get back to you in a later post
Thanks for this, hope this clarifies for some people
can't tell from that photo
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.
Image was not found
High
I think you're high, but to be sure, could you post a flexed pic?~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
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07-28-2013, 09:34 AM #144
2 things:
1:Thanks for makin me more self conscious.
2: high clavicle looks more aesthetic in long run from da photos I saw"There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
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07-28-2013, 09:39 AM #145
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07-28-2013, 09:48 AM #146
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
~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
-
07-28-2013, 10:02 AM #147
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07-28-2013, 10:03 AM #148
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
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07-28-2013, 10:03 AM #149
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,371
- Rep Power: 12585
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."Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
https://www.instagram.com/dayyan.physio/
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07-28-2013, 10:04 AM #150
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