Incline bench as main lift reddit. The bench press and dumbbell bench press are better.

You can expect your incline bench to be anywhere from 65-85% of your bench press weight. Cus I sure as hell don't. I do 3x6-8 on flat barbell bench on my upper day. I've been using slightly inclined bench as one of my main lifts instead of flat bench. I ditched flat bench for a 15 degree incline db press for 1. I also mix in other workouts as well cables, flys, pushups and dips for a total of 4 chest exercises. Option A: Benching the Monolith (w/Incline) Option B (u/MythicalStrength is going to hate me for this): Benching the Monolith (No Press Travesty)And adding extra posterior chain work in won't really be a necessity as normal squats barely work the hamstrings as is, but if you're extra worried about it then I'm sure adding a few extra sets in won't hurt. As you incline the bench, it increases focus on the clavicular pec (rather than sternal pec), the anterior delt, and the triceps. Aug 31, 2023 · The incline bench press has several variations that can be performed to target different muscles and achieve specific fitness goals. 70lbs for 10 reps in incline dumbell is pretty strong in my book. Mar 6, 2019 · Lie back on an incline bench. I have a little over a 225lb 1rm bench and I usually use 50lb dumbells for the 8-12 rep range incline dumbell press. 5s pro BBS, main work with 5s pro for flat bench and press, and incline bench for press and close grip bench for 10x5. Overhead press > incline bench > flat bench > decline bench Insofar as range of motion is concerned (or stated differently, how far the bar physically moves), and assuming full range of motion is used (start position = contact with the body, finish position = arms fully extended). It's a main lift but it shouldn't be the only thing you do. You don't always have T2 lifts in your program. Personally my incline grip is slightly wider than my flat bench grip, but that’s just what works best for me as far as building Accessory lifts are there for bodybuilding and to work on weaknesses. Incline Bench 30 degrees vs Incline Bench 45 degrees. Basically a safety concern. 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. The incline bench press is never used in strength sports. My workouts revolve around my main lifts: Dead lift (sum style because it's easier on my back) Squat (low bar, deep) Bench press (power lift style, shoulders back and pinched, back arched, chest high; your shoulders will thank you) When I use the rack on the incline barbell I can lift the same weight no problem, its just that the dumbells start off on my chest and getting that first initial lift is the hardest part. So I do 8-10 rep range on bench in the same week I will do 4-6 on incline and 1-3 on overhead press. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! The point they want to get across is don't get caught up in doing 15 movements a night. Main goal is just to get some strength back quickly, then switch back to a hypertrophy based program. This actually doesn't mean that these lifts are better for building the main left. Incline bench focuses more on the upper chest, flat bench more on the total. Bench isn’t the only way to train triceps either, but OP doesn’t really mention anything about it. Then Rotate the rep ranges between the lifts and I’ll do variants of each depending on the lift and rep ranges. " Continue attempting to progress a core T1 lift (Squat, Bench, Deadlift, or OHP) in the T2 until comfortable moving into a more traditional GZCL method structure using an optional variety in the T2; incline from OHP as an example. For push press I would do it as a t2 because it’s more of a cheat movement, traditional OHP are the best for developing raw strength in vertical pushing. If I start flat bench, my incline suffers. I've thrown in db work to aid with my main bb lifts. I find it helps me increase the size of my chest quickly as well as increase the amount of weight 'm moving. I do additional cable work or dips for some lower peck focus but tbf it's the least important part of the chest if you want that superhero upper body. Takes a couple sessions to get used to, and if you're going to move 85%+ please have a spotter. I haven been lifting for nearly a year ( I am at 182lbs) and improved all my lifts, but the bench press (with barbell) is where it is less noticeable, going from 40 Kg (88 lbs) to 70kg (154 lbs) (newbie gains). Just find a TM. ). Once you tear one you're done though, so I wouldn't recommend pushing it. As such, you are relying on less overall muscle to move the weight. I work out chest twice a week as well. For squat, I usually squat. Despite this, one should keep in mind that EMG activity isn't the only Most strongmen do incline bench press or close grip bench press in addition to various forms of overhead pressing (push press, push jerk, strict press, etc. I felt a huge improvement when I started focusing more on incline bench. The best work out is the one you keep doing with consistency. The question isn't "can you build good chest muscle from chest press". Alternatively this will mean doing more exercises in the T2, eg incline bench and cg bench. I don't know to much about the history of the incline bench, but I am having a hard time remembering if in the early 2000's (when I first started working out in highschool), that the 45 degree incline was the "standard" or if it was always the 30 degree incine bench. Do higher volume work for each lift on the days they aren't your main lift (i. RELATED: What Muscles Does the Bench Press Work? Thursday as second push day would then for example be the same shit but maybe incline bench instead of flat bench, something like that. Also abs everywhere and anywhere on any day. For bench, my BBB sets will be either bench, incline bench, or CGBP. It doesn't have BB Incline, but it has DB Incline listed. As a bodybuilder, the incline should also be the first exercise in chest training. Users with the blue flair "Friend of the sub" have not verified lifts but are considered qualified to give good advice. Agreed, I’m a big fan of the incline bench (both BB and DB) for pec development. However my personal preference towards the lift has been mixed. Based off of a quick Google search most people are about 20% stronger on flat bench. I often lift to failure, so I’m not trynna get killed. Would I… Jul 1, 2023 · The reps are higher for the DB incline bench day, so you won’t have to battle with getting a heavy DB into position. I've found that for myself to get the most out of incline benching I need to have the bench between 30-40° (the third or fourth hole). But I’ve been implementing a 10-6-2 rotation on each lift. I would definitely supplement incline bench press, incline machine press, or just dips in over the hand stands. Often glossed over as just an upper pec exercise, the incline No, there are so many other ways you can train the delts. It's incredibly underrated, but it's what got me to bench 320 in competition. But unless you are Jay Cutler level of training, you don't have to worry about lower and upper pec. Try adding inclined/declined bench, barbell as well as dumbbell, lift heavy to muscle failure then drop weight sets. The logical part of my mind tells me that since it's the tougher chest routine, I should probably keep it up and maybe even do it more often than flat/decline. I just have a couple of questions about that. Would I be affording myself a greater, more rounded strength alternating my starts, pushing as much weight as I can on each lift at some point, or does it not really matter? You have to be able to keep your back straight when you lift. Eventually, you'll start cycling between the 3 as well as close grip bench, along with dips, LTEs, and pause variants, so whatever you don't get to now, you will someday! You can retract your scapula without driving/planting your upper back into the bench and you'll notice greater activation in your upper chest. Some people are fine with 2 barbell pressing movements in the sane session, while others can only handle 1 and then use Dumbbells for their second pressing movement. The caveat is that if you do a lot of incline and not a lot of flat bench you might not have the mid chest development for flat bench at least not right away. 010), at 56 degrees compared to 0 degrees (p = 0. It's like the incline makes it closer to an overhead press, so it seems like it targets more shoulder and less pecs. this seems like an extreme example of high workout specificity while putting not enough effort on the comp lift, since the comp bench is being programmed only once a week. There are also tier 2 lifts, which are variations of your T1 lifts - so something like stiff legged deadlifts, incline bench, front squats, close grip bench, etc. If your chest isn't trashed twice a week how do you expect to get stronger? Just doing barbell bench isn't going to cut it. Most of them can't even bench two plates. The trainers said that I should keep my back firmly on the bench, and in order to help with this I should raise my legs up or put them on a lower bench in order to make myself flat. You're talking about corrective purposes here more than total strength development. I dont know the last time I have tried incline bench but I love incline Dumbells. Do flat dumbbell bench and incline bench every week. Any exercise performed correctly can build good muscle. REVERSE GRIP BENCH PRESS. basically a derivation from the "Boring But Big" program. If your main focus is powerlifting, I would go with the movement that is more sport specific ie the incline bench in this case. If you can build a big bench without building a big back, good on you, seems unlikely though. ” I enjoyed it but I think it was more of an ego lift because you can handle more weight on decline bench than flat bench, but I found it didn’t translate over to my flat bench at all (I’m switching from powerbuilding to powerlifting so decline won’t help me much). So, those proportions sound extremely off. I have an incredibly weak incline bench in comparison with all of my other lifts, and I’m looking for ways to improve. As for retracting shoulder blades, I think I got it down pretty well. I lift just heavy enough to get a really good stretch and pump in the upper chest. A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. In short, yes it’s fine. The bench press and dumbbell bench press are better. The muscles can get stronger than what the insertion point me can handle. Lots of people do incline at a higher angle then necessary to recruit what people call the upper chest. Two main benefits that I see are: Mar 17, 2017 · Incline Bench Press Benefits. It depends on what youre trying to improve. I am fairly new to lifting (less than 2 years) and I don't really know which will carry over to my regular (touch and go, pinkies to the ring) bench press better. I would personally prioritize OHP over incline bench, but that's just me. It really depends on where your goals are, and what you have available. ) The best thing I did while I was lifting weights was to put a rolled up towel on my chest (during any bench press) and never ever let the bar hit it. I've been lifting for a year and have had no problem building my chest so far. Dumbbell incline bench isn't a main lift; it's there to drive your other lifts up and improve your musculature. I only flat bench; no incline, decline, or dips. 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 just Pubmed'ed 'clavicular' and 'incline' and came across this study: . My 5 rep for incline bench is right around 145 The percentage comes out to about 70%, which is the exact percentage you are at too. 111 votes, 19 comments. As has been said, you should be retracting your scapula like on a regular bench press. Something like that. You need to train the main lifts and get strong in those before you start using accessory work to fix weak points. So am trying to stick to a modified Nsuns 5/3/1 while following a PPL template. May 10, 2023 · The incline bench press is a popular exercise that targets several upper body muscles, including the chest, shoulders, and triceps. For OHP, yesterday I did straight sets of 5x10 @ 50%. Not telling ya how to train but there are times to train through pain and times to listen to the body. Utilizing incline bar, smith machine incline bar, and incline dumbbell presses should be used for bodybuilding prep. When I started putting more work into my back, my bench blew up from 295 to 355. e. Bench destroys my shoulders no matter how much i try to learn proper form from youtube & the 2nd edition description , as soon as i change to incline bench & only flat benching using dumbells it goes away. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). I will say I've seen people sub Rows for Bench, Trap Bar Deads (Wendler actually Until recently I've been working out in my garage but without a rack, so I've deliberately set a small incline on the bench so in the event that I fail a rep and can't lift the bar off my chest, gravity will help me roll it down my body rather than up it, pinning my throat and, y'know, killing me. "upper chest"); however, a study has shown that incline bench press does not produce more EMG activity in it when compared to the flat bench press. Jul 7, 2024 · If we look at muscle-activation research, we see that the bench press stimulates the upper chest similarly well to the incline bench press. It may be the weight, but I arch like crazy in my incline bench, but I've seen other guys do it as well. Expand user menu Open settings menu. Then again, he's 28 and I'm 43. Is this a reasonable approach? If OP doesn’t want to train flat bench then he doesn’t need to to continue working on his OHP. Just get strong and do the lift correctly (touching chest)! Every acknowledged strength coach will say that the bar should touch the chest in the bench presses, incline included. Crypto May 6, 2024 · Here's a step-by-step guide that I use when training my clients on how to perform the incline bench press correctly: Adjust the incline bench to your desired angle (15, 30, 45, or 60 degrees, depending on muscle focus) and make sure it is securely locked in place. Another important thing is, I don’t always stick to the BBB %. Incline seems to hit most of the same muscle groups. It also depends on the angle of the incline bench, but surely he's half repping instead of going all the way down to his Bench: Incline DB flys because BB bench is almost a closed chain exercise and incline flyes work the pec and shoulder stabilizers/elbow stabilizers (also a study I read suggested maximum pec activation occurs at about 30 degrees inclination) Squat: Bulgarian split squat/lunge. Transitioning to GZCL. Make sure the bench is adjusted to between 15 and 30 degrees on an incline. You would usually use a high incline bench as an accessory to very low volume overhead work. At the end of the day, each to his own. So if youre better at the one than the other, just go for it. One year, after a shoulder injury I dropped barbell bench completely and just did DB bench presses crazy hard. So say for my "Push" day, I would be doing bench press and OHP. Any issue with substituting flat with incline on the lp since that will be my primary pressing movement on the second routine. Don't try for rep maxes unless you have a spotter or a rack with safeties. Unless you practice the roll of shame for incline. For all my big lifts, I'll be using Nsuns template for sets and reps but my question is pretaining to those accessories after the main lifts. GZCLP is by design a beginner template. only downside is that benching heavy is a nice flex & everyone does it :( I am on 5/3/1 but my bench is lagging, so I decided I would switch OHP for a bench variation as main lift. I will still go heavy with bench, squat, and deadlift to see where my strength is at, but it's been months since i last maxed out. Incline is a great lift to help develop the upper chest and front delts, but won’t do a whole lot in the way of strengthening your flat bench. Some of the different variations include: 1. I’ve got a bench press in the garage and workout solo in the evenings. I tried to replace BP with a combination of floor press as main lift (high weight) and ring push-ups as finisher/accessory (high ROM). What’s The Best Incline Bench Press Angle / How High Should The Incline Be? So it's my belief that most people have an over developed pec major due to people focusing more on a comp style bench i. I’ve seen too many people get shoulder injuries because they simply aren’t allowing them to rest, the exercises they do unnecessarily strain them or It is commonly thought that the incline bench press places more emphasis on the clavicular head of the pectoralis major (i. Grooving the motor neuron pathway is what will benefit your t1 lift. Apr 25, 2023 · An adjustable incline bench press is a more versatile piece of equipment, which is great for those with a home gym set-up. It uses close grip bench, incline bench, or at squat, and stiff leg deadlifts as supplemental lifts instead of doing back down work with the same lifts as the main lifts. Here’s a closer look at the benefits of the incline bench press and […] And I've seen him recommend the incline press as an alternative to overhead pressing, but I also know most people use closer to a 45 degree incline. Even the powerlifting rules for bench includes this. 517K subscribers in the lifting community. The only point I'm left wondering is why the close-grip bench press is programmed to have both more frequency and volume than competition bench. Yes. As you approach vertical, sternal pec drops out, calvicular pec activation drops off and you're putting the focus primarily on the anterior delt and triceps, but also recruiting some support from the serratus . I’m not sure why I was having such a hard time with stabilizing my feet, but it was preventing me from being able to lift up my hips properly. 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. I'm doing it. Incline bench press is basically just a cross between flat bench and overhead press. I alternate on my chest days between incline DB and Flatback bench. My broscience opinion would be that people are obsessed with moving big numbers, so they don't get a lot of practice, thus have bad form, can only hit low volume, and have low frequency (probably doing split so they hit chest rarely more than twice a week. Day A: Flat BB bench -> Incline DB bench -> BB Military Press -> EZ bar skull crushers Day B: Incline BB bench -> Flat DB bench -> Seated DB shoulder press -> close grip BB bench Sometimes ill start with DBs just so im fresh to put up 105s on a good day. I programme assistance (chins, decline bench, incline bench, front squat, SLDL) and with abs, this comes to 15-30 reps + some reps on lat pulldown, facepulls and triceps. Added bonus of anterior delt development for that full-chested look. It's literally a supplemental lift, as it says in the book. com I train for powerlifting so barbell bench press is a must. Flaring Your Arms. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Only issue I can think of is it might be hard on the shoulder to do heavy 5s on incline. As for Lifts: Workout [A] Bench Press / Dumbbell Press 2-3 Sets Squat 2-3 Sets Pull Ups 2-3 Sets Overhead Press / Lateral Raises 1-2 Sets ABS [Plank, Crunches, Russian Twist, Leg Raises] Workout [B] Incline Bench Press / Incline Dumbbell Press 2-3 Sets Barbell / Dumbbell Lunges 2-3 Sets Deadlift 2-3 Sets [ 5 reps in a Set ] We would like to show you a description here but the site won’t allow us. Any tips or ideas to For example, here’s how my last close-grip feet-up bench workout went: Close-grip feet-up bench: 315×8; 225 10-12×5 (sets x reps) with 60-90 seconds between sets (I don’t count dropback sets; I just do them until I know I’m done). 9 day training week, and I do Larsen press w a low max after each of those main lifts and really like Larsen for my purposes. I think weighted dips are a great accessory lift for bench, but I'm not sure about a total replacement for it. I only bench incline, so I've had to handle near failure, but can always get the bar to the lower pin, not left with it on my chest. It might work better if you coupled it with dumbbell bench, incline dumbbell press (my suggestion), or even pushups. I’m thinking of substituting Incline Bench for OHP as a main lift to give more bench attention while using high Incline DB as an assistance lift on my bench day and Dips as an assistance lift on my Incline day. Personally I like to alternate leading off with flat bench and incline bench as my first lift on chest/tricep days. The incline bench press is a variation of the bench press and an exercise used to build the muscles of the chest. Doing only standing presses would likely be suboptimal, but there is also no need to necessarily do traditional bench pressing either. Safeties work way better than a spotter, even. 5-5 lb PRs every workout on the bench and the press. Back in the day, in the "bronze" era of bodybuilding and strongman, the press(OHP) was seen as the main movement to show a feat of strength. This arch is kinda dominant in my incline bench press. Do the main lift, then do some accessory work if needed. true. Same for calves, however after squats calves usually get hammered into oblivion as well. Ignore the idiots that say you need a higher angle. - Decline bench press. Push days should be: Push 1 5x5+ bench 3x12 OHP 3x12 dumbbell incline bench accessories Push 2 5x5+ OHP 3x12 bench 3x12 dumbbell incline bench accessories If it's too much volume, start by cutting volume on the accessories. ohp/incline bench shoulders, chest - Flat DB Flyes - Pull-Ups SS Dips ( Chest Focus ) 3x8-12 - Lateral Raises SS Face Pulls 3x15-20 deadlift/front squat back, abs - Chin-Ups 3x8-12 -Yates Row 3x8-12 - Leg Raises 3xAMRAP - Plank 3xFailure bench/close grip bench arms, other - EZ-Bar Curl 3x8-12 - Skull Crushers 3x8-12 Hey guys, I can bench about 125 on the straight bench, and only do about 45-55 on the incline at the moment - trying to focus on form. Here's what my program looks like now: Bench day: Bench main lifts, FSL Bench or incline bench 5x10 or 5x5, Row (pendlay 5x10 OR kroc rows OR chest supported rows 5x10), Behind neck OHP 5x10 Ez curls 3x10, Pull up negatives I'm struggling to find a consensus online over the correct angle to optimally hit upper chest. I posted 2 pictures below. It’s always going to be more mechanically efficient to stack your wrists above your elbows, or in other words, you’ll get more power by having your forearms perpendicular to the ground at the bottom of the lift. On your deadlift day, all the rest of your exercises are accessories. This is one of the most common variations of this exercise, where a barbell is used on an incline bench to target the chest, shoulders, and You shouldn't be failing on bench, if your programming is sensible. Another alternative is to do the standard lifts and incorporate goblet squats and incline DB press as assistance. I try not to fatigue my chest too much since I bench 3x a week I've no idea what you mean by that. A good way to increase your flat bench without actually doing it, aside from incline, is doing some isolation work for your chest/triceps/shoulders with dumbbells or machines. May be broscience but do incline with a lower incline so you're working more you chest and not so much shoulders. I was thinking of bench pressing every lift day, but only increasing weight on programmed days. As you change the bench to a more upright position, the front shoulder muscle (anterior deltoids) will become more involved in the lift compared to lower degrees of incline and flat bench. Nice post midge! We would like to show you a description here but the site won’t allow us. On one side, you don't have to worry about some guy looking down at you yelling 'you got this, bro!' while you're turning blue; on the other side, you don't need to worry about your bench set turning into a team-based bench/row exercise. For example, 3x3 log press, then volume high incline bench, some triceps and lat delt work. But its a pretty subtle difference that you shouldnt be that hung up about. I don't get any dirty looks at my current gym because they don't have any fixed flat benches so the racks have to be used either way. The purpose of incline benching is to recruit more shoulder involvement and also more of the upper (clavicular) parts of the pectoralis major muscles. It's how the body was meant be used. Incline Bench Press Cons. So that puts your 12 rep max at around 200. Anything to watch out for? It's fine, do incline until you stall on progress, then switch to flat. Your estimated 1rm from that is 280. if I'm doing a 5x5 lift (bench for example) I'll then add 5x10 as a second element at a lower weight. II declined for a while thinking that it would “obviously help out my bench press. The Incline Bench Press is a compound upper-body exercise, meaning that multiple joints and muscles contribute to the movement. Once I have the weight up I can still push through 8-12 reps no problem though. Use the OHP as a supplemental movement, either on one of your bench days, or on a separate day altogether. It's an introduction to the programming principles that underlie the GZCL method. It tends to stress the lower pecs and the triceps most, so you don't work the muscle quite the same. Lots of ways to do this. On OHP day I also do db lateral side raises and db OHP. If you are lifting so heavy that your back is twisting and moving, lighten the weight so you can keep your back straight. however, not all lifts progress at the same rate. If anything guys tend to do too much anterior delt work because they will do flat bench, incline bench, overhead presses, front delt raises, bicep curls with too heavy weight that they swing the whole arm forward etc. Incline bench is great because it has a nice distribution between delts and pecs. The shoulders and triceps will be indirectly involved as well. You could try doing the bench press for the main work and the floor press for the supplemental lifts. AndI train DUP style for bench, meaning I bench every session that I train, which is 4 times a week. 23K subscribers in the curlsinthesquatrack community. Adding it in after you do barbell beooh barbell bench well improve your bench but just doing it by itself and not including barbell bench will not improve your one rep Max on a barbell benchrest because it's an isolation movement it doesn't hit enough muscle groups to strengthen the overall press the barbell does And I tried that years ago because the hardest lift for me to strengthen was Hello, I have been searching and didn´t find another person who asked this. I do incline bench instead of flat bench as a t1 because it works the upper chest better. 013), and at 44 degrees compared to 28 degrees (p = 0. So I'd do dumbbell bench press one day, OHP one day, incline bench press one day, skull crusher on another, etc. 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. It's already been covered with the other two. See full list on muscleandstrength. You might be interested in checking out the original simplest strength template (the one from 2nd edition, not forever). A place where people can post humorous or rage inspired videos, gifs… The number one answer to increasing your bench press is almost always to bench press more often. For my push day, I've been doing 3x6-8 with incline barbell bench. In the Incline Bench, you are not in a mechanically advantageous position to lift the barbell. Nov 7, 2022 · The incline bench press is a relatively less technical animal than its flat bench counterpart, but flawed form is still a common sight in many gyms. In addition to building strength and muscle mass, this exercise can also help improve posture and reduce the risk of shoulder injury. On Bench day I add incline db bench and weighted dips to hit my chest harder. on the flipside, you may stall on bench pretty early but squats still climb. Jan 17, 2024 · The incline barbell bench press is one such variation that effectively takes your tried-and-true flat bench press and puts it on an incline to increase the activation to the upper chest muscles. Mostly depends on how you feel after your main bench and how each option feels for you. 39 votes, 62 comments. While it's a bit more difficult to progress linearly simply due to the fact that the weight goes up by 10 lbs at a minimum, you can simply switch up rep schemes to get the needed stimulus. Compound lifts, full range of motion, proper technique. 10 votes, 29 comments. It reduces the strain on your shoulders but can impact the amount of weight you lift. In fact, I would suggest this as incline bench is prescribed a relatively higher rep range on nSuns. Sometimes though, I will do belt squats. you may find that you stall on squats at, say, 255x5, but are still comfortably getting 2. I follow a powerbuilding style workout and each day I have a main lift that I work in the 3-5 rep range and accessories that I'll do in the 8-12 rep range. Saturday main bench assistance lift (I like swiss bar Incline but doesn't really matter) 531, regular bench fsl weight (same as Wednesday) 5x5-8 + lats, rear delts, tris Even if you're not doing a meet, pause bench is the best for building up chest strength. Additionally, there are plenty of really popular OLY weight lifters who don't bench at all, but have easily done 250+ bench presses on camera. I use bench to help my strict press and I have a strict log day, a 45 Degree incline BB day, and a rotating third lift on day 3. Personally I love incline but I only move serious weight on flat bench. I regularly workout with a guy who just put up 405 on bench, I max out at 355. This all the way. The first setting of an adjustable bench in a rack puts it at around 15 degrees of incline. Gotta treat them like they're hands, stretching moving, even trying to grip 18 votes, 19 comments. After each bench session, I do 1-2 assistance movement. This means that the bench press makes a great main lift for developing your entire chest. That said those 2 are not going to replace delt training, you need to do laterals, face pulls, or some form of upright row if you don’t want to do ohp. Try it and see if it works. JM press: 115xfailure, 95xfailure, 75xfailure Flyes: 40xfailure, 30xfailure Besides that the floor press is listed as one of the possible supplemental lifts in Forever, so it wouldn't be a bad idea to use it as a main lift or supplemental lift. You can also do one as your main lift and the other as an accessory. wide grip and significant back arch. According to this, you should be able to lift about 72% of your Bench press, with dumbells (total) My 5 rep max for Bench press is 205 right now. Paused bench, time under tension (3 sec negatives), and floor press are a few exercises that might help you develop a little more strength on your flat bench I despise doing incline bench work as I can't lift as much as when I do flat or decline bench. I'd say 45 degrees or lower. It's the angle right in the middle of both of them, so if you are doing flat bench, and you are overhead pressing, incline bench is kind of superfluous. We would like to show you a description here but the site won’t allow us. My options are: - Incline bench press. If you’re making your arms and chest stronger, they’ll be able to move more weight (mostly) regardless of the position. Once i got to a certain point strength and size wise, i stopped caring as much about the number on the bar. Your gains wont be meaningly affected by it, but your training pleasure might Many of them had incline bench, so I added it to my chest workout. The main suggestions were to include a leg drive and to retract my shoulder blades. Give your muscles time to rest/heal, possibly 2-3 days or more between chest days Business, Economics, and Finance. I do realize the main reason for variations is to focus on where the bottleneck is on your main lifts, but for me where my primary goal is just getting healthy, some variety Incline is awesome and I actually suspect it is better than bench for functionality and certainly aesthetics, but OHP is king and bench is a more complementary movement. You should be well past that weight by now. The bench press is also a great lift for your shoulders. I mean, each affects the other. I have a shoulder injury and bench press >50% is no longer painless for me. bench 3x5 followed by 4x8 OHP or whatever your rep schemes look like). Switching from BB bench to DB bench with a very slight incline - as a replacement for flat bench - has done wonders for my shoulder health and chest definition. . I've actually really been struggling with adding size and progrss to my upper body lifts. It wouldn't be smart to program a lot of vertical pressing as well as high incline pressing as you will bake your front delts. Either has its merits, but both are viable options for adding more work. Is ohp a good exercise? Yes for a lot of people, but it’s not necessary and neither are bench and incline bench. So I'd do my 5 Pros for the main lift then work my way back down with two extra sets, then into 5x10 or 10x5 for the second lift. Here are the main mistakes to avoid in order to progress efficiently and safely. But I'm wondering if anyone has ever done 5/3/1 and replaced the bench press with an incline bench press as a main lift? Variations I include: Sumo DL, pause squat, pause bench, incline bench, close grip bench. Works upper pecs even better than incline, and adds a little bicep work there as well, while reducing strain on shoulders and elbows by A LOT. I've been experimenting with adding higher-rep, lower-weight sets as an accessory version of my main lift on each day. However, lately I have noticed that by the time I get my elbows below my nipples, my right shoulder, and only my right, will sometimes 'pop,' like I feel a little 'snap' almost as if I am cracking my knuckles and feel, moreso than hear, a tiny popping action. Week 1 – 3 x 12 @7 RPE; Week 2 – 3 x 12 @8 RPE; Week 3 – 3 x 10 @8 RPE; Week 4 – 3 x 10 @9 RPE; Week 5 – 3 x 8 @8 RPE; Week 6 – 3 x 8 @9 RPE; Incline Bench Press Alternatives Dumbbell Incline Bench Press It is also a question of efficiency as the 6 main lifts being compound lifts work so many muscles at a time, where as curls and such really don't hit quite as many at once. If I start incline, my flat bench suffers. Activation of the clavicular head of the pectoralis major was significantly greater at 44 degrees compared to 0 degrees (p = 0. Just focus on it more, it's an obvious weak point so probably signaling weak triceps and weak shoulders, take like 9 weeks and make it your main chest work, do flat dumbells instead of flat bench as a secondary movement. You need a program that has you bench pressing 3x a week until you get to a natural plateau and need more time for recovery. I would do what the Reddit ppl routine says. Nov 6, 2021 · Yes. Chest day one is combined with tris and chest day two is combined with bis. Whether you run that as upper/lower or full body is up to you: Personally I prefer a full body split (squat/ohp and bench/deadlift). I always like to get my main lifts and compound shoulder + triceps movements out of the way. 003). Incline barbell bench press. My other lifts are much better (185 OHP, 340 squat, 420 deadlift). But, I may do CGBP, or I may decide to do Seated DB Presses for supplemental. As a variation of the Wendler approves all those for supplemental, so one option is that- main lifts followed by your variation of front squat, incline bench etc. The question is which is better. I second what the other guy said. Use it to sub out ohp supplemental. Try two leaders the “regular” way and two leaders with the replaced main lifts or you can do the squat and bench for the 531 sets and the incline and front squat for the BBB sets. You don't need to worry about any accessory work for right now. Chest day one do flat barbell bench and incline dumbbell bench. 5 years and I feel like (to me) that's the best way to activate the chest, without putting too much stress onto shoulders. If you're moving the same weight on incline, in a greater state of fatigue from using more weight on previous exercises, that's progress. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Also contrary to it's name the close grip bench should really be called "closer-than-your-normal-bench grip," even if it's a hand width narrower. Here are some cons of the incline bench press: You can’t lift as much weight with an incline bench press as a flat bench press. I tried front squats, but it was too uncomfortable on my bony upper chest haha. If you want to feel your chest be activated more then you should look at changing the angle of the bench closer to the ground. Your shoulders get used for almost any upper body movement, do not overuse them. Decades of research, powerlifting and bodybuilding support this. OHP day has also become my back day so I do upright db rows, weighted pull-ups, and yates rows. Chest day two flat dumbbell bench and incline barbell bench. A community for posting - Form Check and Personal Record videos of your own lifts… Jan 7, 2020 · But, back in college, while playing football, incline bench pressing was a main lift in our workout program. But In general incline is at least as good for strength for most people IMO and definitely superior for chest development Do bench for your main movement one push day, OHP the other. I could be wrong man. You should absolutely be progressing in that accessory work, but should not be sacrificing progress in the main lifts for it (this is debatable based on goals, that I agree with). 277 votes, 13 comments. If your flat bench goes up and your incline doesn't, it's working. Log In / Sign Up I think you could make the supplemental volume be incline so you have both lifts in the mix. DB bench press is a wonderful lift and often doesn't get the credit it deserves. Nothing wrong with subbing main lifts, however, wendler probably wouldn't recommend it unless it was to work around injury. The incline bench press can put a lot of strain on the shoulder joint and greatly stretch the chest. I've used them as strength supplements (3x5) and as "range of motion" accessories (3x10-15) and even as rehab. I bench about 260 for my max normal bench, but My max incline is like 185, and I struggle with all incline bench lifts over about 135. Jul 1, 2024 · The incline dumbbell bench press is prescribed in many training programs without a full appreciation of its versatility or value. eckpn hytgk mkie vyscu cdeya epchk jouns nbsava cslakh fciap