Flat or Incline Bench?

[Wasteland]

Which do you prefer?

[Punisher]

Both switch em up so ur routine doesn't get stale

[G Diesel]

Both are integral. I alternate them as my primary chest day mass builder in 4-6 week cycles... In this time I usually reach a plateau and then swing back to the other exercise and pass my prior best numbers. Peace, G

[Wasteland]

Both are integral. I alternate them as my primary chest day mass builder in 4-6 week cycles... In this time I usually reach a plateau and then swing back to the other exercise and pass my prior best numbers. Peace, G

I tend to stress the incline, but throw in flat from time to time... Seems to work best for me.

[Hulk]

Generally for me I try and hit each section of the chest so I start with flat, hit incline, then decline.

[determined]

I hit both

[J-Dawg]

I generally start my chest routine with incline presses. I do like to switch it up every now and throw in flat bench every 4 weeks or so. In the end, I feel that I get better overall chest development with inclines... Flat bench, though it may be good for the ego, hurts my shoulders too much to perform on a routine basis.

[Big Jawn]

I'm an advocate of flat, but mainly because I'm a powerlifter and its more helpful for my goals. I will however mix it up once in awhile and throw in incline Db's or Bb's.

[Freakshow]

I stress incline more than flat bench presses for growth purposes, but both are good.

[Big Jawn]

Yah that makes sense, I guess it can also depend on your goals, for strength in the bench press I would stick with flat, but for hypertrophy a mix with an emphases on incline would probably be better. Bodybuilders want a more aesthetic physique while powerlifter aim mainly for strength. Mixing it up will produce a more complete chest.

[Vanity]

I get the best results form Incline. I mix in flat every 3rd chest day.

[TheNaturalG]

Generally for me I try and hit each section of the chest so I start with flat, hit incline, then decline.

That is pretty obsessive compulsive. I would personally alternate 2 different chest exercises each chest workout and work on getting as strong as possible on each one. Then if and when you plateau on one you can switch it out for which ever of the 3 you are not using.

Just a general thing for me. I am young to say don't do flat bench press, but there are alot of people that don't like flat bench because it is an exercise that can be very tough on your rotator cuffs so unless your goal is powerlifting I would stick to the other exercises.

[TortureKiller]

I gotta say incline a little more cause it gives you that sweep on the upper pecs, that alot of people seem to neglect. Although both are important.

[BigRick]

i believe in doing both incline and flat each workout, but switch which exercise u do first each time. it dosenot work to change up the rep ranges and rest times as well.

[A.FITNESSGUY]

I generally start my chest routine with incline presses. I do like to switch it up every now and throw in flat bench every 4 weeks or so. In the end, I feel that I get better overall chest development with inclines... Flat bench, though it may be good for the ego, hurts my shoulders too much to perform on a routine basis.

I am right there wit'cha Dawg....shoulders...scream with the flat bench.....I have also gotten in to the Hammer strength machines.......after refusing to use them because I didnt like the way they looked........go figure.

[TheNaturalG]

I am right there wit'cha Dawg....shoulders...scream with the flat bench.....I have also gotten in to the Hammer strength machines.......after refusing to use them because I didnt like the way they looked........go figure.

I with you and J Dawg. Flat makes my shoulders hurt and I plan on being in this in the long run so I might as well stay as safe as possible.

[Wasteland]

I with you and J Dawg. Flat makes my shoulders hurt and I plan on being in this in the long run so I might as well stay as safe as possible.

Same here brothers.

[MELTDOWN]

Generally for me I try and hit each section of the chest so I start with flat, hit incline, then decline.

Here here...old skool style. Then I add dips and and throw either cable cross overs or cross unders (http://animalpak.com/html/article_details.cfm?section=training&ID=230). Then you have a "pec shelf" to sit your protein shake on !!!

[Mr.Totality]

I do incline twice a week, flat once. One the day I dont do flat I hit flat flies to give me somewhat of a "flat stretch"

[bigjay]

I hit them both hard, but upper a little more

[Aengus]

I hear some pros, especially Cicherillo, talking about the flat bench as unnecessary and dangerous. They say that it puts far to much pressure on the front delts, and can damage the rotator cuff. he also talks about the damage both flat and decline can do to other joints. He opines that incline is the only barbell bench worth hitting.


What do you guys think about this non-conformity? Any truth to his claims?

I think the most telling part is that he even mentions it in front of Charles Glass, and Glass makes no real refutation. Are they both wrong?


--------------------------------------------------
Article from FLEX, March 2005

"BOB CICHERILLO IS a rare breed: a professional bodybuilder who hates the bench press. This is sort of like a Hell's Angel who doesn't like leather (I'm good with flannel, thanks). Bob doesn't care. "You wouldn't catch me dead doing a regular bench press," he says. "It's one of the most overrated, ridiculous, old-school exercises. It's bad for your shoulders, and quite frankly, I never thought it was that great of a chest-builder.""




read the full article at
http://www.findarticles.com/p/articles/mi_m0801/is_3_66/ai_n13560345
(may not hotlink well...so copy/paste)

[Big Jawn]

I hear some pros, especially Cicherillo, talking about the flat bench as unnecessary and dangerous. They say that it puts far to much pressure on the front delts, and can damage the rotator cuff. he also talks about the damage both flat and decline can do to other joints. He opines that incline is the only barbell bench worth hitting.


What do you guys think about this non-conformity? Any truth to his claims?

I think the most telling part is that he even mentions it in front of Charles Glass, and Glass makes no real refutation. Are they both wrong?


--------------------------------------------------
Article from FLEX, March 2005

"BOB CICHERILLO IS a rare breed: a professional bodybuilder who hates the bench press. This is sort of like a Hell's Angel who doesn't like leather (I'm good with flannel, thanks). Bob doesn't care. "You wouldn't catch me dead doing a regular bench press," he says. "It's one of the most overrated, ridiculous, old-school exercises. It's bad for your shoulders, and quite frankly, I never thought it was that great of a chest-builder.""




read the full article at
http://www.findarticles.com/p/articles/mi_m0801/is_3_66/ai_n13560345
(may not hotlink well...so copy/paste)


You know I think this is basically a personal preference thing, if you do it properly its actually fairly safe. I fix my problems before they are problems, I do prehab for my rotator cuffs every week...its even helped progress my bench. Another problem is people neglect their upper backs which has a big effect on how they perform the bench press, and is a good shortcut to injury.

[TheNaturalG]

I hear some pros, especially Cicherillo, talking about the flat bench as unnecessary and dangerous. They say that it puts far to much pressure on the front delts, and can damage the rotator cuff. he also talks about the damage both flat and decline can do to other joints. He opines that incline is the only barbell bench worth hitting.


What do you guys think about this non-conformity? Any truth to his claims?

I think the most telling part is that he even mentions it in front of Charles Glass, and Glass makes no real refutation. Are they both wrong?


--------------------------------------------------
Article from FLEX, March 2005

"BOB CICHERILLO IS a rare breed: a professional bodybuilder who hates the bench press. This is sort of like a Hell's Angel who doesn't like leather (I'm good with flannel, thanks). Bob doesn't care. "You wouldn't catch me dead doing a regular bench press," he says. "It's one of the most overrated, ridiculous, old-school exercises. It's bad for your shoulders, and quite frankly, I never thought it was that great of a chest-builder.""




read the full article at
http://www.findarticles.com/p/articles/mi_m0801/is_3_66/ai_n13560345
(may not hotlink well...so copy/paste)

I completely agree on this, except for the part about declines being dangerous.

[hscrugger]

i agree with chick. not only do i get better results from the incline press, but i always leave the bench press with sore shoulders. technique notwithstanding (i've got good form), i just can't do them.

brennan

[Toni69]

I love incline presses and flys. I love the look of a full, upper chest. I love bench press to challenge myself strength-wise and I admit I enjoy the surprise factor when I push decent weight for my size.

My goal is get 225 up just once..I am at 175 now. My incline bench is 135 right now for 5-6 reps. I do switch it up with db's for a fuller range of motion.

[Toni69]

I completely agree on this, except for the part about declines being dangerous.

I can see what he means when people improperly do bench press. I have seen guys have their hands too close together, performing something in between a bench press and a close-grip bench for tri's...others bring their elbows so dam close to the bottom of the bench when they bring the weight down, I wonder how is it they still have elbows! You see other people just load up the bench and hop on without even warming up. These guys all give bench press a bad name.

It may not be a "necessary" exercise, but I feel help gain solid strength and stability in the upperbody and core. I do bench every other week just to challenge myself.

Now decline presses, I am unsure about. I never do them. I always figured that to be an unnecessary exercise. Too much shoulder and tri's involved there.

[Cheko]

I do them all (flat, incline, decline) and mix them all the time.

What I find amusing are experienced lifters who say “never do that exercise”, yet spent the last decade (or so) doing that exercise to get where they are now…

[ransom.holland]

I am right there wit'cha Dawg....shoulders...scream with the flat bench.....I have also gotten in to the Hammer strength machines.......after refusing to use them because I didnt like the way they looked........go figure.

TECHNIQUE- Bench press regardless of what type involves in certain percantages shoulder, triceps, and chest (can't avoid physicolgial developement). By changing your technique you can envolve less of the other two and vice verse. By placing your grip slightly wider than your shoulders and imagining your shoulder blades trying to touch. You can elimate more of the stress from your shoulders and involve more chest.

[Cstlfx]

I use them all (incline, decline, flat), but depending on what i'm concentrating on that day, I'll start out with something different. If I'm going for size, I'll start with incline, strength I start with flat, and if i'm going for endurance/fat burning i'll start with decline.

[invictus]

both

pains me to see people "flatbenching" their incline from the first rep: ass off the bench with a arch from hell

then wonder why their lower back hurts

compete with yourself first before trying to impress anyone else

and keep your ass on the bench/seat and shoulders back

it's a chest exercise

[Idlethoughts]

I prefer incline, makes your chest grow like a cock's (the bird)

[king1]

Im a young beginner trying to build a base, and ive always heard flat bench is the best overall mass builder after squats, deads, and maybe cleans. So i start with flat for 4 sets, and incline for 3 or 4 switching from barbell, dumbell and smith press whenever i need a change.

[BigRick]

my advice to you is change incline and flat each week. throw in some dbells as well and smith every once in awhle also.. Check out P/rr/s training systems. ull get hooked

[Riesjs]

I get my bench in once a week on Tuesday's. Every week I focus chest day around Incline or flat. Barbell bench, flyes and DB bench burnout. Whatever the first two are the burout will be the opposite

[Rampage]

4 weeks its flat before incline, rest 1 week, 4 weeks its incline before flat. form is the key

[Joe Pas]

i do both with more stress on incline ...

[rant]

Both for me.First flat then onto inclines.

[Jester]

Both for me.First flat then onto inclines.

Hey bro, you should try Incline First before Flat that way you have more power... By starting with Flat and going to incline you wear the chest down a lot more then if you do incline to flat. Well that is what the Denver Broncos Trainer told me when I was discussing bench with him.

The only problem I really run into is not that the weight gets heavy but that my freaking elbows lockout during Incline and Military Press. I get down past a certain point and they just wont give and sometimes weight that is normally not heavy just cant get back up.

Overall I prefer both but I will normally ALWAYS use Incline first.. just like Wrath does on the Chest DVD

[MoRpHa]

I switch every week and I've had good results.

week1:
Incline press 4*10 (go heavy)
finish with 1 set of incline db press (for a good stretch)

Flat press 4*10
super set with
Incline flyes 4*12

Dips 3*10

week2:
Flat press 4*10 (go heavy)

Flyes 3*12
super set with
Db press 3*10

Incline db press 4*10

This is is what has worked for me.

[Knightmare]

I always find the incline to be far more preferable. After warming up, I do one set to complete failure, followed by Incline flys, and I finish with some some Dips.

I like to cycle my chest training, so I focus on a handful of exercises, increasing strength, and then go to a new set depending on my needs.

I'm not a fan of switching chest routines every workout. I focus on increasing strength each time, alsways in perfect form.

Even though I sure a lot of you will hate that fact I'm a one set kinda guy, I have always found it far more beneficial to me. Having spent years on higher volume sets, I found that one set works fine for me, and I can measure definite strength increases.

After all, its the results that count :)

[pdiesel]

i like them both..but i tend to favor incline bc i want to pack on some meat to the upper chest..nothing kills more than doing negative incline bb press..i swear i can just feel the pec and shoulder muscles rippnig apart one by one..for flat bench, its all about power and driving the weight through the damn ceiling..

[xman]

ive loved bench since i was 14 ,.. i do that first and the go straight to incline ... there both really important for growth though!

[bharatoza]

I use both. I start with incline benchpress n move on to flat dumbell press.

[Pokoritel]

I will always do flat bench more then the regular bench press because honestly i am only 20 and i havent been in the game 10 plus years, but flat bench with a barbell hurts my damn shoulders and it aint worth the pain. But i will do flat bench with dumbbells because for me it feels better and my shoulders dont come out to be as much pain as when i use the barbell.

[Hatred]

A chain is only as strong as its weakest link.
Do em all.

[Torque757]

Which do you prefer?

Stress inclind... Definantly... NO-ONE has an overdeveloped upper chest... but you do see alot of underdevloped...

[xb24]

both

[T.Alan]

TECHNIQUE- Bench press regardless of what type involves in certain percantages shoulder, triceps, and chest (can't avoid physicolgial developement). By changing your technique you can envolve less of the other two and vice verse. By placing your grip slightly wider than your shoulders and imagining your shoulder blades trying to touch. You can elimate more of the stress from your shoulders and involve more chest.

I tried that and it works well if I keep the bar about two to three inches from the chest at the lowest point of descent. When I lowered it all the way to the chest it made the humerus feel as if it was going to explode out of my front delt. I woke up the following day feeling as though someone had impailed my shoulder with a nail.

I stick to either dumbells or hammer strength equipment.

[Thumperz]

I tend to stress the incline, but throw in flat from time to time... Seems to work best for me.


that's what I do. Incline 1st because I like the look and throw in flat here and there.

[LurkingBeast]

I stress incline more than flat bench presses for growth purposes, but both are good.

I agree. I do Flat's, Inclines, and Declines to work the whole chest. But since I'm a firm believer that everyone can benefit from a larger upper chest. I prefer doing Inclines.


P.S.- I prefer DB's over a bar any day. It lets me work the pec better.

[M60]

Flat is my first chest workout before anything else. Is that a bad thing? I mean I want the whole aesthetic look and everything, but I don't wanna just be "all bark and no bite".

[cartertk]

I do them all (flat, incline, decline) and mix them all the time.

What I find amusing are experienced lifters who say “never do that exercise”, yet spent the last decade (or so) doing that exercise to get where they are now…

I feel you there bro. I read all kinds of nonsense about not doing this or that. You have to do what works for you but don't discourage young lifters from doing the true and tried exercises that have built monstrous pecs all over. I do believe incline is better to build your chest and I am not even a big bench press fan but I will continue to load plates and bang 'em out.

[Skeletor]

I was told a lot of the pros dont touch the flat bench but do the incline. any truth to this??

[krazyassmexican]

flat and incline work your pecs in different ways and u should fuck with both of them

if they tell u not to fuck with flat bench i dont think they are pros

flat bench is one of the basics

[TylerC]

your saying that Schak is not a pro?

http://www.animalpak.com/html/article_details.cfm?ID=283&section=training

and while your reading, read this about incline bench

By G Diesel

http://www.animalpak.com/html/article_details.cfm?ID=230&section=training

Both explain why incline is a great tool and completly necessary for bodybuilders and how flat isn't truely the chest builder that everyone thinks it is. But I myself switch back from flat barbell to flat dumbell every other week. Arnold and Franco was never much to touch dumbbells and they built massive chests, so....you pick.

[BigAnt]

I was told a lot of the pros dont touch the flat bench but do the incline. any truth to this??

----------------------------------------------------------------------------at one time, every pro or bodybuilder with a huge upper body did bench preses, heavy ass bench presses, some guys, now have bad shoulderrs or at some times in their training will focus on other areas of the chest to detail...Include both flat benches and incline every time you train chest!

[MassMonster]

i find it more productive to do incline dumbell presses and flyes than presses but we all work differently but i get my best results from db movements on incline...

["7"]

Could you ever imagine a future powerlifting event where bench was divided into the flat and the incline? Context is key.

[Punisher]

----------------------------------------------------------------------------at one time, every pro or bodybuilder with a huge upper body did bench preses, heavy ass bench presses, some guys, now have bad shoulderrs or at some times in their training will focus on other areas of the chest to detail...Include both flat benches and incline every time you train chest!

listen to ant he knowss, and i i agree both is necessary if any type of press isnt it would be decline imo

[Hollow1]

Both are essential in my opinion. I personally focus more on incline presses but I do not neglect flat benching either. Just my 2 cents.

[Macrobolic]

I was told a lot of the pros dont touch the flat bench but do the incline. any truth to this??

I'm sure it is.

The incline (if I remember right) is actually a more natural movement to work your pecs. This is why I'll usually put them at the beginning of my workouts. also, I feel that the inclines put less stress on the shoulder joint than regular benches.

Both are essential in my opinion. I personally focus more on incline presses but I do not neglect flat benching either. Just my 2 cents.

Good post.

[spyderman4g63]

I agree with Big Ant. I use both incline and flat bench in my workout. I also like to alternate between bar and DB's to mix it up a little.

[G Diesel]

I rotate between the two, generally focussing on one or the other until I plateau in strength. I am a recovering flat bench addict and it is a cornerstone movement of my training style, so I never stray from it for long. That said, I never train chest without doing at least one incline movement. Peace, G

[BigAnt]

I agree with Big Ant. I use both incline and flat bench in my workout. I also like to alternate between bar and DB's to mix it up a little.

-------------------------------------------------------------------------Now your talking!

[dominate77]

flat and incline work your pecs in different ways and u should fuck with both of them

if they tell u not to fuck with flat bench i dont think they are pros

flat bench is one of the basics

Victor doesn't touch flat BB presses

[Roland]

I try not to do flat bb press anymore, but I do everything else, db flat, incline, etc.

[dominate77]

I try not to do flat bb press anymore, but I do everything else, db flat, incline, etc.

has your chest development gotten worse or better or stayed the same?

[Khampa Nomad]

I focus more on incline presses, not because its what the pros say to do, but its what I've seen the most results as far as growth is concerned. Flat is a staple of course, but mix and match your benching between incline and flat presses with dumbbells and barbells. I'm also a bigger fan of incline because you can't really cheat on em.

[BigAnt]

Victor doesn't touch flat BB presses

Victor Martinez?

AT ONE TIME.....EVERY PRO OR ANYONE WITH BIG-THICK-FULL-PECS FLAT BENCHED--HEAVY

[dominate77]

Victor Martinez?

AT ONE TIME.....EVERY PRO OR ANYONE WITH BIG-THICK-FULL-PECS FLAT BENCHED--HEAVY

yeah your right back when he was trying to build a foundation of mass when he did powerlifting for a few years, but he suffered a pec tear that still hurts when he does flat BB presses

[LiL GuY]

you gotta do incline if you want a killer chest, dumbells and barbell. Exhaust your chest with some dumbells and then hit the barbell and vice versa...

[G Diesel]

AT ONE TIME.....EVERY PRO OR ANYONE WITH BIG-THICK-FULL-PECS FLAT BENCHED--HEAVY

Preach brother...

Peace, G

[Barker]

They both are great and both serve a different purpose. My chest always would get bigger from the heavy flats but once i started throwing in heavy inclines after my flat benching i noticed a hell of alot more development in my upper chest. They both are great and should go hand in hand. Hit all the angles just as hard as the others.

[Roland]

has your chest development gotten worse or better or stayed the same?

Better, I used to do flat bb press alot before so I say that it did help just like BigAnt said, but I decided to leave that for the powerlifters, its very prone to injury with heavy ass weights especally on the delts.

[Squat_Heavy]

People who don't flatbench and say its worthelss( DC drones for instance) needs to look at the chests of powerlifters and the top rawbenchers in the world. That says it all

[Squat_Heavy]

Better, I used to do flat bb press alot before so I say that it did help just like BigAnt said, but I decided to leave that for the powerlifters, its very prone to injury with heavy ass weights especally on the delts.

If you manage to fuck your delts while flat benching its just because you use a shitty technique with the arms flaring out, if you did it proper arching your back and tucking your elbows in at a 45degree angle your delts are safe.

[pdiesel]

Obviously, we can't press as much on the incline as we can on the flat bench. I personally have not hit flat bb bench press in months. I also only minimally hit any type of flat movement.

Question 1: What exactly am I missing out on by not doing flat bench. I still feel sore the next day after chest, but is it IMPERATIVE to hit the flat bench? I feel that when I get into a 6 week split with flat bench, my lower pecs blow up, and I DON"T WANT THIS.

Question 2: Am I missing out on the strength gains by not doing flat? Will I get just as strong using just incline press? Are certain stabilzers not being recruited when I'm doing incline?

[Maharg]

actually shack says that a incline press is a better chest builder then flat bench. As for the lower pecs why not?

You could always do a set of dips instead of flat bench to recruit the chest to go along with the inclines.

[pdiesel]

I heard dips work the upper chest.

[T.Alan]

If you're worried about recruiting stabilizers then you should focus on dumbell work.

While I believe that you can techinically recruit more of the muscle by changing the angle of the pressing movement, your pecs are divided by only the major and minor with a small auxillary muscle that lies under the major in the upper area called the subclavius. You can change the angle but you're still mainly working one muscle.

The pectoralis minor is very small in relation to the major and mainly lies about mid way on the outer pec with the insertion being up under the front delt area.

Wide grip dips will recruit the minor and the lower portion of the pec, but it is still hitting the major in its entirety.

Now if you're concerned with overall pec developement then you should also be focusing on doing flyes. The main function of the pecs are not to press but to bring the arms together in a hugging motion. The front delt and triceps do the pressing and the pec gets recruited in the stretching because it is tied into the front delt.

Sorry for getting technical, but knowledge is power.

[simpleguy]

Obviously, we can't press as much on the incline as we can on the flat bench. I personally have not hit flat bb bench press in months. I also only minimally hit any type of flat movement.
Question 1: What exactly am I missing out on by not doing flat bench. I still feel sore the next day after chest, but is it IMPERATIVE to hit the flat bench? I feel that when I get into a 6 week split with flat bench, my lower pecs blow up, and I DON"T WANT THIS.
Question 2: Am I missing out on the strength gains by not doing flat? Will I get just as strong using just incline press? Are certain stabilzers not being recruited when I'm doing incline?

I don't know bro, that said, better safe than sorry, do some flies on the flat, at least a few sets, just to be sure... also I heard that you gotta do some decline, but not too much

If you're worried about recruiting stabilizers then you should focus on dumbell work.
While I believe that you can techinically recruit more of the muscle by changing the angle of the pressing movement, your pecs are divided by only the major and minor with a small auxillary muscle that lies under the major in the upper area called the subclavius. You can change the angle but you're still mainly working one muscle.
The pectoralis minor is very small in relation to the major and mainly lies about mid way on the outer pec with the insertion being up under the front delt area.
Wide grip dips will recruit the minor and the lower portion of the pec, but it is still hitting the major in its entirety.
Now if you're concerned with overall pec developement then you should also be focusing on doing flyes. The main function of the pecs are not to press but to bring the arms together in a hugging motion. The front delt and triceps do the pressing and the pec gets recruited in the stretching because it is tied into the front delt.
Sorry for getting technical, but knowledge is power.

wow, good info bro, I really appreciate it

[Jimmy]

i say do every exercise under the sun to work that chest, the point is to keep it guessing and growing. But it is my personal opinion that decline movements are a waste of time. nobodys, lower chest is lagging behind the mid and upper portions. do dips if you want to work the lower chest.

[extremenergy3]

If you're worried about recruiting stabilizers then you should focus on dumbell work.

While I believe that you can techinically recruit more of the muscle by changing the angle of the pressing movement, your pecs are divided by only the major and minor with a small auxillary muscle that lies under the major in the upper area called the subclavius. You can change the angle but you're still mainly working one muscle.

The pectoralis minor is very small in relation to the major and mainly lies about mid way on the outer pec with the insertion being up under the front delt area.

Wide grip dips will recruit the minor and the lower portion of the pec, but it is still hitting the major in its entirety.

Now if you're concerned with overall pec developement then you should also be focusing on doing flyes. The main function of the pecs are not to press but to bring the arms together in a hugging motion. The front delt and triceps do the pressing and the pec gets recruited in the stretching because it is tied into the front delt.

Sorry for getting technical, but knowledge is power.

I wish there were reps on this forum so I could rep you lol

i say do every exercise under the sun to work that chest, the point is to keep it guessing and growing. But it is my personal opinion that decline movements are a waste of time. nobodys, lower chest is lagging behind the mid and upper portions. do dips if you want to work the lower chest.

My whole chest was lagging so I hit it all. My flat definitely hits the mid-section of my pecs. Incline definitely hits the upper portion. Dips hit is all. Cable crossovers hit my outer and lower. I gotta say dips are my favorite chest mass buildier fo shawty.

[Toni69]

its all about balance. Chest is one of my favorite muscle groups to train and luckily for me, as a female, I have great upper chest development. Its not about quantity, its about quality. If you hit every chest exercise under the sun, in every wo, you still may not achieve the look you want.

A deep, well shaped chest with a great rib cage is so very important to an BB'ing physiue..as are the wheels, shoulders..they all tie in together...BALANCE and SYMMETRY is the name of the game.

Flat bench will build overall mass and stregnth in the pecs, front delts and triceps.

Incline BB will do the same for the upper and middle regions of the pec muscles.

DB presses give you a better range of motion and do hit a wider area of the pecs because of this. When doing incine db presses, if your bench isnt angled right, your gonna hit more deltoids than upper and middle pec areas..keep this in mind.

[violator]

When doing incine db presses, if your bench isnt angled right, your gonna hit more deltoids than upper and middle pec areas..keep this in mind.

So what would u call the optimum angle??, im using like 30 degrees...

peace

[Toni69]

Im gonna assume because we are all different sizes, long torso/short torso, this may vary slightly. I would say a 30-45 degree angle for most is optimal.

On the smitty, the barbell should touch the top of your upper pecs.

[LegendKillerJosh]

It's hard to for me to decide between building my upper chest huge or working on increasing by flat bench. So I do flat bench on tricep day along with extensions and dips and do inclines on chest day with flys and machine presses.

[jwhitaker]

Personally i do both on my chest days. I alternate between reps and heavy weight just like everything else. I want my chest to be full all over and it looks better.

[Toni69]

There is nothing more sexy on a guy or a BB'r then a thick and full upper chest. Of course the overall mass, width and expansion of the rib cage is important. Genetics do play its part in great overall development of certain bodyparts and then you have to bust ass to bring up the rest.

A basic chest routine should not be just about flatbench press. The incline is seriously important if you want that fullness in your upper pecs (attached to the clavicle and sternal areas). The greater your range of motion, the more intense the muscle contraction. Like flys..I only do incline db flys. I dont bullshit either, I use heavy weight and I get a full extension in the stretch and this helps achieve greater flexibility and strength overall in the muscles of my chest.

None of this will look good if you dont have the rib cage or shoulders to match...it all has to balance..symmetry is the name of the game. Pullovers will target the rib cage so hit them in your chest wo as well and dont F around..heavy ass sets!

I can go on and on..chest is one of my favorite muscle groups to train...behind back of course. Legs is making a close third now..LOL

[Flash419]

I've always thought about it this way. If your a powerlifter or strength is your thing, then flat bench press has got to be your lift. If your a bodybuilder then inclines have to come first. If you read the chest routines of the pro bodybuilders in the mags, ALL of them have put inclines first to try and catch it up to their lower pecs. So, why make a lagging bodypart right from the start?

[cuts280]

I prefer starting off with Decline's and then doing the Inclines. I might do flat once in a while.

[scals17]

Love incline bar and flat dumbells, but change it up every few weeks to confuse the muscle.

[bigpunisher]

you should do both. alternate between dumbells and the bar to shock the muscle a little bit different each week.

[dtrain]

You need to do them both. It is like saying db rows or bb rows each have their place in the routine.

[Ragingbull]

This is the standard answer, but you have to find out what works for you.
I like the cycle G discribes below. I do it simular and smash my plateaus.
Like this you should get a great pec & strengh- development. In my opinion you can drop the decline-bench. Flat bench hits them all.
And keep in mind while you bench that failure is not an option!

[71bbo455]

Hey guys it has been debated about which exercise is the best for chest development. Some say flat bench is the best and others say that inclines will put more mass on your chest. What does the forum think?

[AnthonyB]

I was going to make a similar post. Pec development isn't as much of a concern to me but strength is. A shoulder injury I have doesn't let me flat bench at all but I can incline. I have a new found love for inclines.

[born0withno0soul]

they both have their place. do some searching. there is a lot of info on this topic. but its mainly personal preference. i think you should do both in each chest workout

[71bbo455]

I was going to make a similar post. Pec development isn't as much of a concern to me but strength is. A shoulder injury I have doesn't let me flat bench at all but I can incline. I have a new found love for inclines.

I have a similar issue. Flats bother my shoulder but only sometimes. Inclines don't seem to bother me as much. Unfortunately, getting back into the training scene after some time off has been difficult. Can't do the things I used to and don't have the strength that I used to.

[ironshaolin]

Inclines.

[Angst]

they both have their place. do some searching. there is a lot of info on this topic. but its mainly personal preference. i think you should do both in each chest workout

I agree. Both are valuable for complete chest development, i think it has more to do with one's body structure. Some people make feel one is more comfortable than the other. I personally don't favor either one because I consider them as equally important.

[Gehlbach!]

I do both for the development. But I will do bb flat then db incline and alternate every week. Just something that seems to work for me that I like!

[Feel The Power]

I'm a "flat bench addict" but i will admit I don't get a good pump doing it. I get a better pump doing weighted dips and I especially get a good pump doing dumbell pullovers. I did them last week and thought I was gonna rip through my shirt. lol.

[simpleguy]

definitely incline , makes a better pump, but both should be done to make sure you're hitting the chest from different angles

[violator]

I do both, however, i hit flat in the smitty to avoid injury....
Inclines to me are the foundation of chest development, nothing beats hammering the upper chest...

[Flash419]

I always do Inclines first, then some kind of flat press, and the a fly movement. If I'm not completely spent, then dips to failure.

The logic behind doing inclines first is this... EVERY pro always states that they do Inclines only, or inclines first to bring up a lagging upper chest area, or to save on the wear and tear of their shoulder area. So, if this is what they have figured out after years and years of hard training... why reinvent the wheel? Start with inclines now, avoid the lagging upper chest and the the shoulder problems right from the start.

Good luck!

[Malloy1344]

Agreed......Inclines first.....I cannot start with Flatbench of my shoulders will be screaming in pain. I'll usually throw flatbench in like the 2nd or 3rd exercise in my session, when my joints and tendons are warm.

[twisted_steel]

I dont see a reason in trying to understand which one is better...i mean if u want mass, if you want development, if you want strength....go out there and pound the shit out of both of them and rip ur chest up. if your get too concerned over finding which one is better and then trying to work it only cuz its better....aint gonna give u the results ur looking for. IMO

[mex.i.can]

i usually warm up my rotator cuffs and then i start with heavy incline dumbbells. i seem to get faster strength gains from inclines than flats.

[Upstatebuilder07]

Both should always be the meat and potatoes of any chest workout, the order should go by where your lacking, if its in upper chest you should prioitize it by doing inclines first....

Also...have you guys ever heard of dumbells? everyone complaining about shoulder pain use dumbells, do a search for vinny's post on this. You can hold a dumbell at a slight angle to take pressure of your delts.

[ThirdEye]

Both...

Week 1- Flat Barbell bench, Incline Dumbell, Flat cable/dumbell flyes
Week 2- Flat Dumbell bench, Incline Barbell, Incline cable/dumbell flyes

I also throw in pullovers, dips and the odd machine press. Chest can stagnate easy, so allways stay a step ahead and mix it up.

[Pain78]

I include both flat bench and incline in every workout. About every third workout I switch to dumbbells. Nothing beats good old flat bench! IMO

[Mr.Hardcore98]

incline hits more upper chest to middle and flat hits middle even though i no longer do flat barbell bnch i feel it more in my shoulder but (dumbbell flat hits the chest wonderful)

[the-craig]

i never use barbells for chest and my new chest routine doesnt have any flat dumbbell/barbell or any type of flye movement, inclines work the best its just finding the right angle to use for them its confusing anyone help me out on that?

[loiacanoa]

prefer incline barbell. stopped doing flat barbell after i hurt my anterior delt.

[ThaiFighter]

I never paid much attention to flat bench until I read the article "inclined to growth" I switch up from incline to flat bout 3 weeks. However I do pay more attention to developing my upper chest more