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  1. #1
    Registered User dairycorncarne's Avatar
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    Why does Incline Bench replace Shoulder Press ?

    In a lot of routines (mainly upper/ lower) you can do Incline Press in place of Shoulder Press and vice versa. Why is this? Wouldn't Incline Bench be closer to a Flat Bench Press as its main target is the chest? Maybe it's cos I'm thinking of the 30 degree Incline Press. Should it be 45 degree if you are subbing for Shoulder Press?
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    Registered User Mortar34's Avatar
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    Incline press at too steep an incline shifts a lot of the stress to the front delts. I don't go above 30 degrees for incline bench press. The steeper the incline the less mechanical advantage one gets. i.e. you can push heavier things the closer to flat you remain
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    Registered User dairycorncarne's Avatar
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    Originally Posted by Mortar34 View Post
    Incline press at too steep an incline shifts a lot of the stress to the front delts. I don't go above 30 degrees for incline bench press. The steeper the incline the less mechanical advantage one gets. i.e. you can push heavier things the closer to flat you remain
    Yeah so you keep it closer to a flat press to take the load off the shoulders just like I thought. So why does it replace Shoulder presses in upper lower routines?
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    Originally Posted by dairycorncarne View Post
    Yeah so you keep it closer to a flat press to take the load off the shoulders just like I thought. So why does it replace Shoulder presses in upper lower routines?
    It should not
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    Registered User Mortar34's Avatar
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    Originally Posted by dairycorncarne View Post
    Yeah so you keep it closer to a flat press to take the load off the shoulders just like I thought. So why does it replace Shoulder presses in upper lower routines?
    Originally Posted by Jasonk282 View Post
    It should not
    I agree. I assume it was recommended because so many people already have overdeveloped anterior delts (compared to lateral and posterior).
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    Registered User dairycorncarne's Avatar
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    But fierce 5 does this and that's a good routine no?
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    Tu papi Jasonk282's Avatar
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    Originally Posted by dairycorncarne View Post
    But fierce 5 does this and that's a good routine no?
    Yes it does, yes it is.

    It's not replacing Ohp though.
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  8. #8
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    Anterior delt activation is not that different between them so it's an acceptable variation. Pressing just doesn't target other heads of the delt particularly well which is why you need lateral raises or upright rows and facepulls, pendlay rows or other horizontal rowing variants.
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  9. #9
    Registered User dairycorncarne's Avatar
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    Thanks
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    It doesn't, or shouldn't at least.
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    There should really be some type of overhead stabilization exercise in every routine. Way back in the day I used to let people swap incline back and forth with OHP on the Fierce 5 novice, but removed it because incline doesn't compare. Sure, less chest gains with OHP, but shoulder health is a whole lot more important. You can't grow a sweet chest if you're in physical therapy for a fukked up shoulder.

    If you've got some form of overhead stabilization that remains in the program then you'll find many programs lets you sub any type of chest exercise or pressing for any other pressing. This is because there isn't really an upper/lower/inner/outer chest. Bench, incline, flies...etc is going to work it all.
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  12. #12
    Tally ho lads Farley1324's Avatar
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    Yeah...it's not a substitute. IMO every program, barring some kind of rare extraneous circumstance, should have a standing overhead press as a featured movement, even seated isn't much of a substitute for standing on your own two feet and lifting something up over your head.
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  13. #13
    Effort + Consistency health4life24's Avatar
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    I wouldn't say it replaces a shoulder press. What I like to do is set my bench at either the first or second notch, so just a slight incline, because I find it takes stress off the shoulders which allows me to emphasize my chest more.
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  14. #14
    No help for this one.... Squid24's Avatar
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    Originally Posted by Farley1324 View Post
    even seated isn't much of a substitute for standing on your own two feet and lifting something up over your head.
    It is when you're 5'6" and you can touch your ceiling on flat feet
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  15. #15
    Registered User dairycorncarne's Avatar
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    Thanks everyone. I understand what you're all saying and I agree, but what I was mainly asking was why does the incline bench replace shoulder presses in either A or B (whatever) upper workout and not the flat bench?

    Eg.
    Its usually seen like this

    Bench
    Row
    Incline
    Pulldown

    why is it not

    Incline
    row
    Shoulder press
    Pulldown

    Incline press is more a chest exercise than a shoulder exercise (at 30 degrees). Replace was the wrong word. I meant substituted. Sorry for not making myself clearer at the start. Anyway I think Suffolk answered it.
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