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  1. #1
    Registered User Kotsobali's Avatar
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    Will 10% bench press hit only upper pecks ?

    Many told me to avoid focusing on the flat bench press because it kinda builds a chest that's not so favourable for a man.
    If I raise the bench to 10% will it focus both the upper and middle pecks or will it take the middle peck completely out of the equation ?
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by Kotsobali View Post
    Many told me to avoid focusing on the flat bench press because it kinda builds a chest that's not so favourable for a man
    No, that’s stupid. You’re not going to grow a pair of sexy feminine honkers from doing bench press.

    All chest press variations build different parts of the chest to varying degrees. Incline emphasises the clavicular or upper heads more, and a steep incline emphasises delts more. Decline emphasises the sternal or lower heads.
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    Registered User WolfRose7's Avatar
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    If you want a killer upper focused variation wide grip reverse grip is fantastic, better than any incline.

    But.. Only do this benching properly in a power rack with correctly set up safeties (just below arch, clearly above neck n chest when laying flat)

    Flat is totally fine for pecs, people with **** form who use loads of front delts might disagree..
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    Originally Posted by WolfRose7 View Post
    If you want a killer upper focused variation wide grip reverse grip is fantastic, better than any incline.

    But.. Only do this benching properly in a power rack with correctly set up safeties (just below arch, clearly above neck n chest when laying flat)

    Flat is totally fine for pecs, people with **** form who use loads of front delts might disagree..
    Mind=blown that men think they’re going to grow breasts from lifting weights.
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    Registered User WolfRose7's Avatar
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    Originally Posted by Ironface View Post
    Mind=blown that men think they’re going to grow breasts from lifting weights.
    Also apparently there are middle pecs, I thought those were just called nipples
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Kotsobali View Post
    Many told me to avoid focusing on the flat bench press because it kinda builds a chest that's not so favourable for a man.
    Many say that? I'm convinced.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    Registered User Kotsobali's Avatar
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    Smile

    So the question was if 10% incline bench press will neglect the middle pecks
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by Kotsobali View Post
    So the question was if 10% incline bench press will neglect the middle pecks
    no.
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    Registered User Kotsobali's Avatar
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    Thumbs up

    Originally Posted by SuffolkPunch View Post
    no.
    Thanks
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    The pec major has two heads

    Sternal (the larger part of the chest including "middle" and "lower" is all one head)

    Clavicular (what many call the upper chest which is smaller)

    The is no middle, inner, outer, lower etc. Those two heads are all. Flat bench and incline bench stimulate both heads but to different degrees. I tend to include both an incline and flat bench movement to get even development but you will not grow a pair of tits from doing just flat bench. The likelihood is youll just grow a decent chest

    Such minor imbalances are things that only really become a problem once you have a much more developed physique. Until then you havent got enough meaningful mass to have areas that "need improving"
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    Originally Posted by Kotsobali View Post
    So the question was if 10% incline bench press will neglect the middle pecks
    No, 10% is good. 9% or lower is debatable.
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    Registered User jaxqen's Avatar
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    Originally Posted by air2fakie View Post
    No, 10% is good. 9% or lower is debatable.
    Yes, 10% is good, but what is perfect? 12.3% or 12.4%?


    Originally Posted by Kotsobali View Post
    Many told me to avoid focusing on the flat bench press because it kinda builds a chest that's not so favourable for a man.
    If I raise the bench to 10% will it focus both the upper and middle pecks or will it take the middle peck completely out of the equation ?
    Avoid focusing does not equal stop doing it.
    It means that maybe you should include incline bench also because it hits the upper pecs a little more.
    17.27% more, actually.
    And people say this because you rarely see someone with good upper pecs and they believe the flat bench with give them tits (big lower pecs, less upper pecs)
    A few days ago, some guy opened a thread saying he wanted a chest like Zyzz (less lower pecs, good upper pecs) and not like Vin Diesel.


    Do both
    - flat barbell bench press
    - incline dumbell/barbell bench press

    If after a week the lower chest becomes too huge (stranger things have happened... or not) no more flat to you.


    Guillotine press hits the upper pecs pretty well, by the way. Some complain about shoulder pain, though.
    Also I tried reverse grip press, like wolfrose said, but I find it very difficult to perform. Wide or short grip, both are very hard for me, my shoulders hurt and it seems incomfortable. I wonder if I can do it with dumbells.
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    "Middle pecks" - my day is made.
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    Originally Posted by AlexSays View Post
    The pec major has two heads

    Sternal (the larger part of the chest including "middle" and "lower" is all one head)

    Clavicular (what many call the upper chest which is smaller)

    The is no middle, inner, outer, lower etc. Those two heads are all. Flat bench and incline bench stimulate both heads but to different degrees. I tend to include both an incline and flat bench movement to get even development but you will not grow a pair of tits from doing just flat bench. The likelihood is youll just grow a decent chest

    Such minor imbalances are things that only really become a problem once you have a much more developed physique. Until then you havent got enough meaningful mass to have areas that "need improving"
    If you wanna get real technical, there is a clavicular, sternal and abdominal head.
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    Originally Posted by Kotsobali View Post
    So the question was if 10% incline bench press will neglect the middle pecks
    No. I use an incline press for pretty much all my main pressing. Your whole chest is still working. You can only bias, not isolate, with different angles and arm path
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    No.
    Even incline presses still work the entire chest to one degree or another and 10% is not going to make a big difference.
    Actually the flat bench guillotine still where the bar comes to the lower neck and elbows out away from the body can help but this is a dangerous exercise if safety precautions are not taken.
    Best to do in a power rack with safety pin set high enough so you don't crush your neck if you loose it.
    Also not great on the shoulder joints.
    High inclines may help but will involve front delts also but best done one a smith machine or using dumbbells.
    If your a novice bodybuilder i wouldn't worry right now about specific areas just about gaining all around muscle size.
    You can adjust your training later down the road.
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    Originally Posted by jk202 View Post
    No. I use an incline press for pretty much all my main pressing. Your whole chest is still working. You can only bias, not isolate, with different angles and arm path
    Please stop with this pseudo intellectual nonsense. You’ve been told before.

    You are now irritating everyone.
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    Originally Posted by Hammersia View Post
    Please stop with this pseudo intellectual nonsense. You’ve been told before.

    You are now irritating everyone.
    Assuming bias = emphasize, what did he say wrong?
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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    Originally Posted by Hammersia View Post
    Please stop with this pseudo intellectual nonsense. You’ve been told before.

    You are now irritating everyone.
    Maybe stop being a weird stalker?
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    Originally Posted by Hammersia View Post
    Please stop with this pseudo intellectual nonsense. You’ve been told before.

    You are now irritating everyone.
    Who farted in your cereal?
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    There's also the ecentric portion of the lift, which is of course going to have the mirrored emphasis of the concentric. In this regard, the decline press benefits the upper pectorals ecentrically more than the incline press, even (the stresses produced by the angle but also the additional weight relative to concentric incline presses). Consequently, leaving out decline presses or weighted dips in the name of focusing on the upper chest is ironically counter-intuitive.

    (I'm pretty sure of this but fact check me someone if you know otherwise.)
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