I'm following this routine I found online. It's a full body workout each day. It is 3 days a week and an A and B routine. The weeks go as follows - A B A then the next week is B A B and back to A B A for the following week. I've been doing this routine for over a year now and my upper chest is still lacking behind. I'd like to know if it will be beneficial to use incline bench press as an alternative for OHP. Also can you tell me what you think of the routine?
Workout A
Squats 5x5
Bent Over Rows 5x5
Bench Press 5x5
(I added) Cable lateral raises 3x8
Lunges 3x16 (8 reps for each leg)
Sit ups 3x8
(I added) Calf raises 3x20
(I added) Bicep curls 3x8
Workout B
Deadlifts 5x5
Over Head Press 5x5
Hyper extension 3x10
Pull ups 5x5
Dips 3x8
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11-07-2019, 09:29 PM #1
Is incline bench press a good substitute for OHP?
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11-07-2019, 09:55 PM #2
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11-07-2019, 09:56 PM #3
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11-08-2019, 01:38 AM #4
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11-08-2019, 01:58 AM #5
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11-08-2019, 05:17 AM #6
imo, depending on the angle of the incline, it isn't really the best sub
if you're trying to develop upper chest, flat bench, incline bench should be fine but I think at your stage you shouldn't really worry about it and just focus on getting stronger, gains will come to upper chest, if it doesn't, at least you have a much better base in which to develop it.
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11-08-2019, 05:20 AM #7
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11-08-2019, 05:28 AM #8
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11-08-2019, 07:58 AM #9
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11-08-2019, 08:28 AM #10
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11-08-2019, 10:28 AM #11
For a long time, because of a spinal injury, I could not train OHP. An excellent replacement was the press, with support in the back, at an angle of 60 degrees. Personally, I am perfectly loaded with both front deltoid and side deltoids. By the way, then I reached 95 kgx8 reps in this exercise. For additional loading of lateral deltoids, I also used lateral flys in light pumping mode.
(The upper part of the pectoral muscles grows well with this exercise.)Last edited by Oleg1975K; 11-08-2019 at 11:17 AM.
bench press 167.5 kgx1, 125 kgx13, 100 kgх24
standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
raw squat 180 kgx1, 150 kg 5x5
chin-ups +25 kg x10 reps
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11-08-2019, 10:34 AM #12
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11-09-2019, 07:26 AM #13
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11-10-2019, 02:54 AM #14
Just swap flat bench press for incline, that is exactly what I did and my chest looks much better, haven't flat benched in nearly a year, the incline still actually hits the lower chest, dips will hit the lower chest so keep those in and OHP hits the upper chest also, Check out people like mike o'hearn, best chest in the world imo, never done flat only does incline.
Last edited by melpa64; 11-10-2019 at 03:01 AM.
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