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  1. #1
    Registered User derikedwin's Avatar
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    Is incline bench press a good substitute for OHP?

    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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  2. #2
    Registered User vadimmoda's Avatar
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    If something is lacking you need to hit it more. You're doing 3x a week full body, you cant expect to really look like a proportion'd bodybuilder with that routine.
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  3. #3
    Registered User rtpmarine's Avatar
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    OHP looks like your only big delt movement. Lateral raises won’t cut it. I’d suggest keeping OHP and swapping either dips or bench press for incline press. Or just add that **** to both A and B if you want to.
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  4. #4
    Registered User Oleg1975K's Avatar
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    Originally Posted by derikedwin View Post
    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
    Better replace the dips with an inclined bench press. (Advice for this particular case)
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead 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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  5. #5
    I hate caravans caravanbrah's Avatar
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    Get rid of your program and do s/b/d split. On bench day, do overhead press and incline press(I do it with dumbells because it feels better for me).
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    Registered User dazitmayn's Avatar
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    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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  7. #7
    Registered User derikedwin's Avatar
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    Originally Posted by rtpmarine View Post
    OHP looks like your only big delt movement. Lateral raises won’t cut it. I’d suggest keeping OHP and swapping either dips or bench press for incline press. Or just add that **** to both A and B if you want to.
    I would rather keep my exercises and add it. I'd like to know why can't I just add the exercise to either A or B. One or the other. Also do I need to add back exercises if I add incline bemch press?
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  8. #8
    Registered User derikedwin's Avatar
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    Originally Posted by caravanbrah View Post
    Get rid of your program and do s/b/d split. On bench day, do overhead press and incline press(I do it with dumbells because it feels better for me).
    Why get rid of my routine? It's so me and I've been getting pretty strong and bigger.
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    Registered User beowulf359's Avatar
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    if you want to improve your chest you should move chest exercises earlier in your workout when you are fresher and can perform better. As others suggested, I would swap dips (are these tricep or chest dips?) for incline DB/BB bench and move it to the top.
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  10. #10
    Registered User rtpmarine's Avatar
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    Originally Posted by derikedwin View Post
    I would rather keep my exercises and add it. I'd like to know why can't I just add the exercise to either A or B. One or the other. Also do I need to add back exercises if I add incline bemch press?
    If you want to add it then go ahead. Since both A and B are full-body you can even add it to both. I wouldn’t worry about adding a back exercise unless you start to feel imbalances.
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  11. #11
    Registered User Oleg1975K's Avatar
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    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 12:17 PM.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead 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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  12. #12
    Registered User WolfRose7's Avatar
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    after a year of one thing I'd be varying a lot more

    if you want a 3 day week hypertrophy focus barbell medicine hypertrophy 1 template is a great way to go
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  13. #13
    Registered User derikedwin's Avatar
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    Thank you everyone. I swapped dips with incline bench press. I'm really busy which is why I'm doing a 3 day a week routine. I'm getting stronger so I'm guessing I can keep this routine? My goal is to bulld muscles.
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    Registered User melpa64's Avatar
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    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 04:01 AM.
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