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  1. #1
    Registered User Fritchard's Avatar
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    Will heavy incline support progress on Flat?

    I am currently running PPLPPLR split. Benching 2x a week. I really want to focus on my bench numbers this bulk season. For the past few weeks I have been benching 5x5 Monday and Thursday, and then transitioning into a hypertrophy based incline with the intent to bring up my upper chest mass.

    However, I am starting to consider switching out my Thursday Heavy flat bench with a heavy Incline bench, if that would allow me to effectively increase my Flat bench. The idea would be I hit a heavy 5x5 flat on monday, heavy incline (obviously lighter than my flat) on Thursday, and be able to come back stronger the next week.

    Also, the only reason I am continuously doing 5x5 is so far I have seen decent progress. If I start to plateau I will drop my rep range and slowly work towards a 1rm day, deload, and then go from there, but hopefully this incline method will allow me to prolong that plateau point.

    FWIW: Early Sept I hit a 1rm of 235. Monday I was able to do a complete 5x5 at 215, today (Thursday) 225 for 3.
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    Registered User dazitmayn's Avatar
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    probably yes, i would keep the angle from 15 to 30 degrees, anything beyond that and carryover is iffy

    however there are better exercises if you want strict carryover to your bench press. and bench frequency helps and does wonders for 70-80% of the lifting population.
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    Registered User jk202's Avatar
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    Of course. I legit haven't trained flat bench for 2+ years yet I can rep 2 plates for more reps now than I could when I used to bench
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    Registered User Fritchard's Avatar
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    Originally Posted by dazitmayn View Post
    however there are better exercises if you want strict carryover to your bench press. and bench frequency helps and does wonders for 70-80% of the lifting population.
    Right, but I have 2 goals, flat bench strength, and upper chest development, and trying to be as efficient as possible in both. That's why i'm trying to work it out this way if possible.

    As far as I'm concerned, maybe I'm wrong, incline and decline benching still tie into your overall bench frequency right? So you could say a person that does flat, incline, and decline on separate days weekly is more frequent than a guy who flat benches 2x a week. I will say, when I hit my 1rm a few months ago, I wasn't making a whole lot of progress afterwards untill I started flat benching 2x a week about a month ago. Since then my numbers have started coming up.
    Last edited by Fritchard; 12-07-2019 at 01:07 PM.
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    Kiwi Battler BenMcLeodNZ's Avatar
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    Incline press might help you a little bit. Decline press will help you a lot. Perhaps give you and extra 10% in the first month. Don't fall for the feminine pec meme, the dip is an even more exaggerated decline movement, and no-one says that gives bitch tits.
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    proton shakez spicewood1990's Avatar
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    Of course increasing a close assistance exercise will carry over

    I'd favour a close grip bench as a closer assistance that most lack in (tricep strength) but any press will carry over, the further it is from flat bench the less it will carry over
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    Registered User Deathguard's Avatar
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    Wouldn't bother. And if you do, treat as an assistance exercise. Condition yourself into incline if you must. Ease into it.
    "May the wrath of Zeus descend upon you like a great black toad in heat"
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    Registered User Fritchard's Avatar
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    Originally Posted by BenMcLeodNZ View Post
    Incline press might help you a little bit. Decline press will help you a lot. Perhaps give you and extra 10% in the first month. Don't fall for the feminine pec meme, the dip is an even more exaggerated decline movement, and no-one says that gives bitch tits.
    reasoning is I am focusing on bringing my upper chest up as well. I just feel there has to be a more effective way to bring the flat bench up than doing it 5x5 2x a week. And if that solution could be Inclining heavy on one day, and flat heavy the other, than that kills 2 birds in 1 stone by helping my upper chest. Just food for thought here, I don't know all the science or the workings behind it. If not, I have no issue keeping my flat as my heavy exercise and then continuing the accessory work afterwards.
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    12 pack > 6 pack PurmaBulker1984's Avatar
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    This is a common strategy for chest work. Incline is less stressful than flat so you don't impact recovery quite as much, while still working the motor patterns and secondary muscles. Give it a shot for a few months. Anther option is doing a pause bench or close grip in place of incline.
    Current max
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    295 incl bb bench
    275 push press.

    Married w/ 2 kids crew
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    Kiwi Battler BenMcLeodNZ's Avatar
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    Originally Posted by Fritchard View Post
    reasoning is I am focusing on bringing my upper chest up as well. I just feel there has to be a more effective way to bring the flat bench up than doing it 5x5 2x a week. And if that solution could be Inclining heavy on one day, and flat heavy the other, than that kills 2 birds in 1 stone by helping my upper chest. Just food for thought here, I don't know all the science or the workings behind it. If not, I have no issue keeping my flat as my heavy exercise and then continuing the accessory work afterwards.
    5x5 sucks because there is only one proper working set (the last one) and the other 4 just fatigue your system too much.
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