Incline chest press women reddit. Ignore the idiots that say you need a higher angle.
Incline chest press women reddit Do a shoulder press movement as its own separate thing for thr front delts. The official reason given was that it was too difficult to judge because of the amount of leanback used by some lifters. 112 votes, 103 comments. When I look at most videos for the landmine press, however, I get form cues for targeting the upper chest and not the shoulders. But incline feels the best on my rotator cuff due to past shoulder injuries. Is it beneficial to do? I noticed my lower chest was sagging so I did decline bench press, incline push ups and a decline plate press (in which I held together two 5 lb plates and squeezed near my belly button). It you want to grow the upper chest without great chest genetics common press movements are a waste of time. If you're going for upper chest, have you tried doing the reverse grip bench press? An Australian research study came to the conclusion that incline bench only activated upper chest 5% more than flat bench press. The pro's from Bumstead to John Meadows to Palumbo constantly harp about a shallow angle for incline. com Jun 17, 2021 · Keep your reps within the 8-to-10 range for bench press and incline bench press. Lately, though, I have been wondering about changing my 4th day's main workout from incline bench (my friend's recommendation) to overhead press (something I have seen elsewhere, and which I have done before). Don't forget than chins and pulls up are pulls I have been using 80 lb dumbbells for incline, flat bench at home. Deltoids are not a problem area for me. Now OHP is a good lift and you should do it and progress on it, having a huge OHP is awesome, but if you're benching a lot and worried exactly and specifically about front delt OHP isn't going to be super relevant. Try pinching your shoulder blades together when you lie on bench and keep them pinched through the reps. i feel exactly the same! i just don’t like it and don’t see the point- i know there is a point n your chest needs muscle too but likeee idkkk. Machine #2 looks like a generic chest press. However, since the person is very tight because of the lack of range of motion, they tear their pec. Paused bench, tempo bench, bench with bands or chains, spoto pressing, board press, wide grip bench, and close grip bench are all more specific to flat bench press than incline is. ive even tried the machines Most injuries coming from bench press is when a person only half reps (doesn't touch chest) and the one time they fail the movement, the bar goes to low and wants to rest at the chest. Touching the bar to your chest removes tension in your muscles. You just want your upper arm to get as close as possible to the centre or your chest instead of being limited by hitting the side of your ribs. Largest range of FREE workout routines available! Muscle building, fat loss, strength, abs, women's fitness, yoga and more. I also like doing incline db press for the stretch it causes at the bottom of the eccentric. For machines, some cable machines are great but it does depend on brand. The bench press and dumbbell bench press are better. Using the machine iso-laterally gives more tension at the top of the concentric, which utilizes your upper inner chest in a way that you can't do with dumbbells or barbells. I slightly tore my chest a couple months ago finally at 100% rn. Some say a low incline is better to remove some of the front delt engagement, but some say a higher incline is better to better isolate the upper chest over the general pec (of course it won't be 100%). I like using hammer strength machines especially on days I don't have a workout partner. The purpose of overhead press is to build your shoulders. Chest is pretty blown out after all that. The only exercise I don't feel my chest activating is on incline DB press. Decades of research, powerlifting and bodybuilding support this. As such, I've been looking into the landmine press as an alternative. Its agreat way to do chest workout without a spot. I have 3 tips for you Something that helped me was remembering to keep a straight wrist and the weight directly over your arm. Or to split them up, doing flat press first, then an exercise that doesn't use the chest, then going back and doing incline once my chest has had plenty of time to recover? I've always done them straight after each other, but have always been a bit concerned that I may not be using the most weight I can for each exercise as I know I've got a On Push 2 only use machines that work in the horizontal (not incline) plane for the chest, no free weights, then go chest press machine->barbell OHP->chest isolation machine (reverse fly machine with neutral grip, or even better, the peck-deck machine), and let the volume be more isolation than compound for the chest, 40/60 or even 30/70. Ideally low row is gonna be more lats, high upper back and ISO-lateral you'll be able to go heavier on. So in the case of building as full a chest as possible, one would assume that the more angles you hit it from would contribute to more growth overall. 12-15 reps for 3 sets for flat. Zyzz even said the reason his chest looked good was because he mostly did incline. Any exercise performed correctly can build good muscle. My incline chest movement is significantly weaker than my flat chest movement Doing incline dumbbell press I feel some slight upper chest activation however doing incline bench press I don’t even feel my upper chest contract at all. i dont know whats the issue, it only happen on my right hand, left hand is fine. Hello gym people, I was wondering if you guys could offer me any practical advice for doing incline chest movement. This will create a little arc in your back, it is okay as long as your posture is okay with everything above->Consider the range of your motion. They're pretty effective, so long as you constantly in an overload. Ignore the idiots that say you need a higher angle. Subjectively if you had to add one exercise add the decline press preferably with dumbbells otherwise with a barbell. The question is which is better. If you want more ROM on your upper chest lifts, do DB incline chest flys. I finally had to bust out my titanium drill bits and create new holes in my bench's support bar to get that low of an angle. I personally like a 30 degree incline. And for front delt specifically benching (for a lot of people) is pretty front delt dominant. Also, it's not always about aesthetic. Incline dumbbell press: gets the front delt, works the top of the chest more which can lag in the bench, and gives a wider range of motion, working more of those stabilizing muscles Core work: some of the most neglected yet most important for overall fitness. 2-to-3 sets of each exercise will be perfect for strength gains. If you're not feeling a pump to the chest from bench press, that's not necessarily bad, but it's probably indicative that you could be hitting your chest with more volume than just your bench press. Pinch your shoulder blades and then take a deep breath in your chest. Not following them risks your account being banned. It's a little hard to tell from the angle of the video, but I personally try to have my elbows closer to a 45-degree angle as opposed to keeping my elbows flared. With calisthenics, for upper chest pushing, there are decline push-ups. Which bench press should you do? Learn more about why women should incline bench press and bench press on chest day. Mar 6, 2019 · Both incline and flat bench chest presses can help build chest muscles but in slightly different ways. So don't focus on chest press. This will protect your shoulders and consequently your chest will be stuck out a little and in position. If you are talking about adding another exercise I'm not quite sure what you should do. That said, if you only were to do one chest movement, a 30deg incline press is probably your best choice. Incline smith bench, 65-70% 1RM, focus on MMC, high rep Incline hammer strength, high rep. the descending fibers of the pars clavicularis" ***FREE DOWNLOAD***6 Week Strength and Cardio Workout ProgramExercises, Video Tutorials, Sets, Reps, and RestEverything you need to get strong at home or the Incline Chest Press - Muscle Under Tension Set up & Starting position (seated or standing with cable machine) Set a bench around 30 degrees incline, sit and lean back. . the pecs are responsible for shoulder flexion across the chest and shoulder adduction - so make sure you are doing those movements against progressive resistance and your pecs will grow. Necessary? No OHP isn't necessary. [ ] Variation of chest press: Bench Press 3x6-8 [ ] Shoulder press variation: DB Shoulder Press 3x8-10 [ ] Variation of chest press: Incline machine chest press 3x8-10 [ ] Triceps compound variation: V-bar Dropdown 3x6-8 [ ] Lat focused pull: Lat Pulldown 3x10 / 2x10-12 (single arm) [ ] Upper back focused pull: Seated Cable Row 3x8-10 If you're training your chest once a week, then yeah, I'd probably stick to doing three exercises (or four, if you insist). Flat bench, aim for around the nipple or breast pocket. 10 reps x 3 sets, with the 4th being 30 lb. In the past, when I didn't follow a program, I liked to barbell bench, then incline dumbell, then burn out to failure on the chest press machine to end the session. Looks good! I work with similar weight (50-60lbs for overhead/incline/flat chest presses 90-120 reps total per session). Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! reverse grip bench, behind the neck press, push press, behind the neck push press, incline bench, db bench, db incline bench, push up, tricep push ups, dips, db press (one or two hands at a time) EDIT: And then there's machine. Also, if focus just on chest press, you can actually make the slouch worse because your shoulders will be pulled forward more. My question witch are better, are they the same and should I do both. 45 degree angle incline bench press has shown to engage the upper chest more than anyother degree of incline. The same reason lifters spoto press (and/or touch-and-go) on one end of the spectrum and floor press on the other applies to incline as well. flat is always going to be a big question. I just let my upper arms drop slightly below parallel then press up and squeeze at the top of the rep. I've been doing Dumbbell Incline more consistently than straight Dumbbell BP, but I managed 25 lb. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. You barely hitting chest and you wonder why it’s smaller than you want smh What helped me was doing bench press variations and accessory lifts to add more volume directly to the chest to force growth. It also said the decline bench press was designed to bench more, not to target the bottom part of the chest. If you want a balanced development across different upper body muscle groups, you really want to do these 'push' exercises from a variety of different angles. Bench press is tried and tested throughout time. I feel it way more and can squeeze my pecs during the exercise more easily. If you're Incline barbell bench I stopped letting the bar touch my chest FWIW. For lower chest, high-to-low cable flyes that resemble the movement pattern of dips but with the ability to adduct and contract your pecs are fantastic. I only do incline barbell press. If your back is weak, chances are you have a bit of a slouch/slump. I can on flat bench DB chest press. Dumbbell press, holding the DB's at a 45 degree angle, using a bit lighter weight and focusing on the contraction helped me. You may even want to incorporate both flat and incline. For best results, consider incorporating both types into your routine. The flys will at least build up muscle near the gap that you have. Please be aware of the subreddit rules. Use a supinated grip (think bicep curl) with a regular chest press. This is because the body is in a more horizontal position, reducing the support provided by the bench. Training your upper body won’t make you look like Arnold and the whole “lifting weights makes women bulky” bs is one of the single most pervasive gym myths around. Second superset pair: Pull-up or lat pulldown. Seated incline cable flys, mild weight 8-10 reps, again MMC. Spread out into 25 push ups per set. I'm a woman who loves training chest, but I couldn't give a rat's ass what my chest looks like as long as I can bench more. Hey all, I currently do incline bench and flat bench for my chest, but I'm wondering about swapping in pec flyes for the incline press. Maybe try a a more shallow incline, as the more aggressive the incline the more your delts take over I exclusively do incline flys and incline bench press now due to my chest having a tendency to sag. No it's not. As such, I'm wondering if any of you have found success with the landmine press as a shoulder exercise. I go heavy/hypertrophy split days for chest and start with incline barbell and then flat. I kind of agree, but I almost exclusively use incline barbell bench due to being able to get a slightly better arch, so I find it much easier to get and stay tight than with flat. Kinda hard to answer this because incline dumbbell press is more of an accessory movement for bench press, not the other way around. I’ve recently added 60-degree incline presses to my routine every other week just to prevent boredom. I always believed that incline bench worked the top part of the chest muscle, but recently I read here on r/fitness that it just targets the entire chest, but includes the shoulders more in doing so. I personally do incline bench press and incline flies. OP probably is feeling the outer portion of his upper chest and having trouble differentiating between that and his anterior delt. Get the DBs parallel with your body touching each other on both ends. The difference between chest press versus bench press is the former is a machine, whereas the latter is done with dumbbells or a barbell. I am worried that I am not maximizing my chest development though. Personally I’ve had a lot of trouble getting the tension into my pecs instead of the triceps and delts, and chest press seems to let me focus and just rip it. But wow, my chest activation and growth at 25 degrees is night and day better. Lower the dumbbells all the way until the touch you chest, then extend. It's just much more valuable then this machine you can suspiciously lift much more weight on. will do chest presses or push-ups. for 9 reps. I could feel it in my chest after only a few reps far more than I ever had before. Most of them can't even bench two plates. The best thing about dumbbell is stabilization. All motions that work the chest look like bench press variations. Yes you can do bench press as a girl. There are several exercises that can be used in place of the bench. Stability. Posted by u/swimmingincircles666 - 1 vote and no comments Well as stated in the title, I’ve been stuck at 20kg/44lbs per hand on dumbbell incline bench, I’ve seen almost no progress in the last 4 sessions Any tips? PS- I’m on a cut right now eating around 2300-2400 cals a day Bench press is a special exercise where you retract your shoulder blades in order to put your chest into better position for creating force and also prevent putting unnecessary tension on shoulders but this also is bi-product of bench blocking your natural scapula movement. My complex has a chest press machine a stack of about 200 lbs. Use that stability to push up. "When using the chest press machine, should your forearm be perpendicular to the angle of the seat or the bar path of the handles?" There seems to be very little real shit about the chest press machine on the internet. A Canadian research study came to the conclusion that reverse grip bench press activated the upper chest 30% more than flat bench press. use the following search parameters to narrow your results: subreddit:subreddit find submissions in "subreddit" author:username find submissions by "username" site:example. Is it best to keep using the dumbbells? Or switch to the chest machine? Bench press strength focused. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Don't get me wrong, I still bench from time to time, but I feel that the dumbbell press (incline, flat, decline) benefits my chest more. Pec Fly machines do the same. The question isn't "can you build good chest muscle from chest press". I understand that chest shape is largely genetic, but I'm just curious about how it would change when only doing incline. Incline hits your upper chest because it's further away from the center of the earth, so decline works the lower chest more because now it's further from the center of the earth. so, my two favorite It is a typical setup, with bench day, deadlift day, squat day, and incline bench day, with appropriate accessory lifts on each day. Followed by two warm up bench press sets, then three working sets. The more of an incline, the more your front delts will be used. On incline I get my elbows underneath the DBs and then kinda bump up to straight arms (with significant effort). Guys like Rippetoe feel the switch to bench press had more to do with its increasing popularity vs the press, plus most lifters can bench more weight than they can press. Other than your chest, shoulders and triceps, all other muscles groups are at best isometrically contracting which will not provide any level of effective stimulus. If you're like me and dont like using barbells for presses and use dumbbells , hammer strength machines are a great substitute when u wanna take a break from dumbbells. With incline you have gravity on your side to assist in the arch creation, as well as leg drive. Largest range of FREE workout routines… I know people are saying incline db press is better which i totally agree because it provides more ROM. Sometimes I’ll add flies if I feel like I didn’t get enough of a pump. Single arm is good too. Doing pec fly's really helped me get the feeling of squeezing my chest and in turn helped me get better at activating my chest when pressing. I am a bot, and this action was performed automatically. Other literature published on bodybuilding. For flyes, take it up to 10-to-12. But im currently working up my weight, currently incline benching 20kg each hands for 3x10, the dumbbell got so heavy that my thumb on my right hand hurts. I’ve been able to get up to doing 15-18 reps for 3 sets for incline. Incline db press Seated overhead db press Chest flys (cable) Tricep extensions Am I missing out substantially not doing bench? I can only go at weird hours where there is no one at the free weights and if there is they are terrible spotters (overassisters despite you pleading for them not to). Be civil. There is, however, a machine that has an inclined bench press configuration. Search for past threads My chest really gain alot of size when I was doing dips with 60 kilos it also had benefits In my front Delt and triceps get bigger. It's basic science. My reasoning is that incline bench is hitting my shoulders too much and I do military press on the same day, so they negatively affect each other. the chest was elevated above the delts so it felt like it did the brunt of the work. Incline bb bench: 4 sets of 12 reps Incline db bench at a lower setting than normal incline: 4 sets of 8 reps Landmine press: 4 sets of 15 reps Hammer strength bench: 4 sets 10 reps Single arm flys from the bottom setting: 4 sets 15 rep Decline push ups: 4 sets 20-30 reps I do all my sets at about 65%-75% of my max. I like the tension this range of motion creates for my chest personally but yeah I would agree, could be cleaned up a bit for sure. Evidence for incline press over flat for clavicular pec hypertrophy is surprisingly weaker than you'd think. In terms of height, my advice is to press from around your clavicle, or top of your pecs. That's about the position you should hold. And you know what? They might be onto something! 🏋️♂️ So, why the love for INCLINE BENCH PRESS? Well, imagine you're sculpting a Greek god's chest. In my opinion, you wont get nearly the same results without including incline press into your routines. If it still hurts try using dumbbells with a neutral grip. Switch it up, try new things and have fun. I do flat bench, 30 degree incline, 45 degree incline, 60 degree incline and vertical (overhead press) with dumbbells. it’s a very different feel too because at the bottom of a barbell press, the weight is resting on your chest, whereas at the bottom of a dumbbell press the weight is still stretching your chest. I get more of the muscle-mind connection w/my pecs when doing incline and doing the pec deck. Reasons why flat bench press is a good movement; Ease of progressive overload Its a compound movement with a good range of motion You can train it heavy Incline bench press can do those three things just as well and is a great replacement. Coach Kassem press-arounds I found to be very effective for the upper chest, more so than a low-to-high cable flye. 14 votes, 11 comments. I would suggest bringing the weight closer towards your chest so that it pretty much makes contact with your body. With how the seat is angled back and the weight is still being pressed horizontally, it is a decline press. And there are always to make the bench press harder with an arched back. Chest and tries got nice sized from just working up to those. I pinch my shoulder blades and try to imagine the weights sliding up a pyramid, but I just don't feel chest activation. Try sticking dips in at the end of a chest workout and just do them until you no longer can x3. The one exercise that has worked okay for me is Incline Dumbbell Chest Press (1 step above the total flat configuration). RDL row. You can't say that all women, or all men for that matter, should train their chest one specific way. On my push days my first two exercises are always Bench and OHP (or variations of these), I really want to bring those lifts up, especially the bench press. -chest press machine -Incline chest press machine -dumbbell flys -pec deck My philosophy for chest is 3 heavy pressing movements followed by 2 fly movements where chest activation and squeezing are key. Yeah, chest press can make it a bit easier to progress incrementally than pushups but I've always gotten my growth from doing 3x12 one arm pushups on each arm. Please contact the moderators of this subreddit i I'm struggling to find a consensus online over the correct angle to optimally hit upper chest. I think you would benefit from swapping to dumbbell incline press and barbell flat press. r/GregDoucette is a fitness-based subreddit. The pectoralis minor (upper chest muscle) is partly responsible for the supination of your arms so you can target it with a regular flat press by switching to an underhand style grip. Trouble with my left side (it locks up about half way through) is keeping me from getting higher for now. 60 degree incline bench press is for mainly for upper pecs. Depending on your body one may work better than the other. The thing is, as i said i train mainly for hypertrophy, so with just dips and regular push-ups i will definitely grow good chest, but im just missing those incline benches from gym for upper chest ( i mean every muscle building program has incline pushing). My chest day is 3 sets of machine flies, followed by 4 sets each of flat DB press, incline DB press, and machine decline press respectively. But in recent times, my side delt has been hurting when I perform this workout. After a few reps, I was like holy fuck what have I been doing. 135x30(warm up) 225x10-12, 300x1-2, 275x3-5, 225x5-8(5 second pause) Incline bench 135x15, 185x8-12, 205x5, 225x3 Pec Deck 4x15 Biceps DB curl 4x8-15 Barbell curl 5x8 Cable curl 5x15 Eventually the press fell out of favor in competitions. Personally Im not as big a dude anymore (6ft 77kg) and most my weightlifting nowadays falls into physio/endurance/movement based stuff to aid for my martial arts training, but I think you would certainly need more than just the one exercise to build a strong well rounded chest in regards to physique That is just a simple fact of human biology. I don't do heavy on both but I inverse the 2 so heavy incline I'll go for hypertrophy for flat and vice versa. i do like one chest workout a week just to throw it in there. If you're pressed for time then you can do incline press as the intermediate between a flat press and shoulder press, but as a beginner you have no reason to emphasize the upper chest, you want the best overall growth you can get and the flat press will give you that. Feet up (Larsen press), 1-3 second pause at the bottom, 1-2 second pause 1-2 inch above the chest (Spoto press), Close grip bench press. Another thing to consider is that people slightly vary in what angle they use for incline press, and that can affect the part of the chest (and even shoulder, if you angle it too high) that gets worked the most, hence why some reports might be conflicting. I have been doing PT but I find that using dumbbells and holding them parallel to my torso relieves the pressure on my rotator cuffs. I have yet to find a machine that does better than doing doing incline chest supported dumbbell rows or cable rows. pressing Discover incredible workouts & programs for every situation. 150 push ups to warm up. A lot of people will work their triceps and delts when doing presses when really it should be mainly the pecs. Dumbbell incline press is my favorite exercise so I’d never use a machine like this as it doesn’t really work your stabilizer muscles. Get the Reddit app Scan this QR code to download the app now Incline Dumbbell Chest Press Form Check Standing dumbbell press; 50kg/110lb dumbbells for a tough Incline pressing is a more well round exercise because you hit chest/delts/tris when with the ohp you barely get some chest work. Also i like doing incline on these. People who actually know their stuff (like John Meadows, Mike Israetel etc) said that even a 10° angle is enough to target the upper chest if that's the angle that suits you. If you regularly work out your back, and not your chest, your chest may appear "hollow" or under developed. Discover incredible workouts & programs for every situation. So which is the better substitute - flat barbell or inclined machine? I’m with you if your only goal is to target the chest. I also eat pretty well, and get a lot of rest. Recently I've been using these machines while working out my shoulder issues. It depends on the person. Luckily I learned early on that barbell bench wasn't for me (it always agitated my shoulders) so I haven't touched it in years! DB press requires stabilizers which wear out faster the the muscles for the chest the machine would allow me to continue the isolateral movement pressing more weight If my gym had all the available equipment, I'd do decline bench, incline bench, dips and incline flys. Incline dumbbell press, incline flys, regular dumbbell press, flys, decline, flys, dips, then maybe some push-ups after planks. In your shoes, I'd keep it up, but alternate days between smith machine incline press for 6-12 reps and dumbbell incline press for 10-20 reps. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! nopers, 15% incline to target top chest, 30% for top chest and front shoulder My chest still got really developed. I'm talking 30 degrees, no more. I make sure my posture is right. Split squat stance incline press into split squat jump. The other Machine #1 is a DECLINE bench press. my favorite isolation movements are flyes which work flexion across chest and a reverse cable lateral raise (like a lateral raise but resistance coming from opposite direction) which work adduction. Plate fed machines are the best, such as a hammer strength plate fed chest press, or incline press Is this an alright angle for the Incline Press or should the bench be further up/down? I prefer pin press/floor/machine press if I want a heavy movement and mostly flies, make sure your elbows are slightly in front of the weight and don't do full rom to your chest on any incline movement or dips to prevent internal shoulder rotation, some people just can't do barbell bench without shoulder strain. All that range of motion below parallel is mostly working your triceps. Really want to try out the Prime chest supported rows though. Reply reply BlackSenju20 Any type of chest lift works the top portion of your pecs to a certain degree but incline is meant to specifically target your upper pecs. I would advise though using pushups as a starting exercise in learning how to involve the chest as much as possible. The pump I get in my chest is ridiculous during that exercise. Use a high incline of 60 or even 70 degress with a close supinated grip on the dumbells to activate the upper chest. I mean Arnold always said that he never did Decline bench press but i dunno about the incline. The pecs are striated horizontally, so if you are going for hypertrophy and not doing flyes - IMO, you're doing it wrong! So to my question, today was chest day so I started doing dumbbell press and dumbbell flys. At least for incline. In a video, Arnold talks about barbell bench press, and also incline press, and how he would hit the incline on multiple different increments, to hit every section of the chest. You can't go wrong with it. Current routine: mon legs/back/bis Tues chest/tris/core Thurs back/bis/legs Fri chest/tris/core So chest is getting hit with incline bench 2x per week, dips 1x per week, and incline fly warmups 2x per week. Not so sure about athleticism outside of body building or you’re looking for efficiency in the gym. Not sure how to better explain sorry. true. I (like Greg) like to keep the incline bench press under constant tension with my chest. 40K subscribers in the workouts community. That being said, incline is a better choice than pec flys because Incline bench is more specific to bench press than pec flys are. I'd stick with low incline dumbbell bench, but that's just because the exercise feels great. Incline seems to work my chest more, especially upper chest. Unfortunately, the bench press rack in my small-town gym has a fixed bench. Hit chest harder like 24 sets for chest. 3 sets Smith flat press 3 sets Smith incline 3 sets pec deck 2 sets flat bench dumbbell press 2 sets incline bench dumbbell press 2 sets decline bench dumbbell press As many of those sets to failure as I can. No exercise is mandatory tho, you need to first of all figure out the ones that work better for you regarding stimulus to fatigue ratio. Walking around with your shoulders pulled back and chest out makes a HUGE difference. I’m making this post to ask you guys about your experiences with using a weighted chest dip or an incline press as an accessory movement for the bench press and overhead press. If you're training your chest twice a week, then I'd keep the four exercises but perform one of the presses and one of the flyes on one day and the other press and fly on the remaining day. Alternative two-workout rotation for women (more focus on lower body) Workout A (pull focus) First superset pair: Hip thrust plank row. You can retract your scapula without driving/planting your upper back into the bench and you'll notice greater activation in your upper chest. The beginner PPL routine I'm just getting started on prescribes a barbell incline bench press. Learn2banch. I don't know why so many comments are saying incline/flat for #1. "inverse(=decline) bench press is the most effective exercise for the pectoralis major as a whole. I can put up significantly more weight than with normal (~80 degrees) seated shoulder presses, but it still feels like my shoulders are doing the majority of the work. So, I'm going to do exercises that will help me with my Let's talk bench press, the holy grail of chest gains! Now, some folks might be swearing by the incline bench press like it's the secret sauce to a chest that could rival Hercules. Just trying to get comfortable throwing up this kind of weight without injuring myself again Incline vs. Best "squeeze" I can feel is STANDING in the pec deck and push the bars together with your open palms exactly like you're crushing a beer can. TL;DR: There is a big difference between overhead press and incline press and you should do both, separately. I don't understand why because prior to this, generally no problems. Lately I’ve been lacking on shoulders so I fit in some shoulder stuff in between the chest presses as well. Try doing some face pulls and lighter shoulder warm up movements before the incline press. Which of these lifts is considered to be more difficult? as in, which can people generally lift more weight on? I know that incline bench press is more difficult than bench press, but i wonder if the same is true for incline machine press when compared to bench press. com states that the incline press activates 85% more front delt than the flat bench, and only 5% more clavicular pec (upper chest), and that a flat bench reverse grip press activates 30% more clavicular pec making it a superior choice for 'better seperation of upper chest'. The reason your numbers magically jumped is likely because you are working an entirely different muscle group. Dumbbell Presses (Flat & Incline) or Isolateral Chess Press Machines (Flat /incline/declines) Those are pretty good for going solo. The way I see it, no matter how weak my chest is, it has to grow if I'm the hardest working motherfucker in the gym, and so far my body has respond As long as it isn't counter to your goals, I don't see why you need to bench press (flat). There is another exercise for the upper chest I have created that I do standing, so 90 degrees. The flat dumbbell chest press requires more stability and core engagement than the incline dumbbell chest press. Dumbell pullovers Cable standing mid-chest flys I always put more of an emphasis on upper chest because it is by far the hardest area to grow. Some guys like using the bar for decline, but with that you dont have the luxury of working out to failure without a spot. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. There was a study done by a guy with some insanely expensive electric muscle receptor (I have no idea what it is technically called) and it showed that 15-20 percent incline is what gave him a maximum output for incline chest You actually dont know how to squeeze your chest in a press for quite a long time. Then I just spam incline dumbbell until failure, I usually can get 3/4 good sets in. Personally I have not seen an increase in breast size due to performing chest exercises. for me, yesterday I just tried using a slight decline bench for the bb press. The incline bench press (+45°), on the other hand, isolates the upper part of the chest muscle, i. Imagine doing something similar with the Bench press. (It's now resting against your body, so your chest is doing significantly less work) Programs that focus particularly on hypertrophy will typically advise you not to let the bar touch your chest because this increases time under tension in turn helping you build size. The more vertical you go the more it becomes a shoulder press. Welcome to Gainit! We have extensive resources that can be used to find answers to most questions that are posted here: Gainit FAQ. It's a good question. Decline simply hits your lower chest more, brah. If you want to have smaller breasts, you need to decrease your body fat percentage. The other thing to keep in mind that I found remarkable is that you can be maxed out on bench press volume but not simultaneously maxed out on triceps volume or shoulder volume or incline bench press volume. My favorite chest exercise is the incline DB press, I do these more than any other chest exercises combined. Hope this helps! Feb 27, 2024 · 3. I can't say my chest suddenly got more developed when I started incline, but my flat bench definitely went up, and it's useful to get over plateaus. Incline are great for upper chest of course, while decline (dumbbells) and dips are great for overall size of chest. The more horizontal you go the more it becomes chest press. That said, there's a mechanistic argument that's in favour of it—though it'd have a moderate effect in the big scheme—and it's good for shoulder health if you don't have other incline It's a good idea to exercise the chest to keep your body in balance. Top set from todays Push Day (Variation A) Sets were as follows Warmup - 30 x 12 Warmup - 60 x 6 Working Set 1 - 90 x 1… It looks like a lot on paper, but it's only chest flies, incline dumbbell bench, decline barbell bench, regular bench press, then machine chest flies. It hits my upper and mid chest quite nicely and don't feel my delts be used nearly as much as the popular 45 degree angle. Focus on contracting the chest. Incline DB Incline Flyes (Cable) HS Press Flat Flyes Within 2 weeks I have noticeable gain of muscle in the chest/shoulder connection and my upper chest has developed more. What about doing decline bench? I’m just curious. 51 votes, 45 comments. imma read the comments to see what others have to say but personally i just don’t like it. Your upper chest will get worked just fine doing normal chest day things without incline. Can’t make a video since I’m not around a gym for a while. I Whenever I look up Square Chest on Google, it comes back saying only do Incline or Focus Mainly on Incline. Same with cable chest press more downward for more mid and lower chest, push your arms more out and in towards your chest. What is important is what works for you. i noticed that with a flat or incline, even though my chest works hard, my front delts start to get involved once i approach failure and feel the most sore once the set is done. e. I can see your left hand bending back at the wrist a bit. Do your rows and pullups too. For the press, the idea is to perform an incline press in a split squat stance. 2-3 days in between chest days. I've been switching between doing shoulders after chest (same day) and shoulders the next day. I do declines once in a while, mainly because I feel it more in my lower chest then the flat bench. If you’re just starting out maybe it’s fine to use for a little bit so you can help understand form, or if you have injuries, or if you’re trying to max out and have no spotter. I would stop training with the chest press machine due to that it's awesome if you want to build size on your chest but your main goal should be to work with dumbbells and barbells. Lots of lifters swear by the incline bench or DB press. While taking a break I noticed that everybody doing dumbbell press and flys were doing incline dumbbell press and flys. Chest press is more of an isolation exercise A chest press, like a bench press, is a compound movement, since it involves the chest, shoulders and triceps. tvekjc dtlegv uavuvs cxh oaflbu ercvvcw tcxnqnl beepxe dbwqx ocbunayr