Incline versus flat bench

**toppjimie** · 10-06-2014, 08:29 PM

Originally Posted by enrod

Decline, really? I feel it hits the outter, say fly area harder than flat or incline but for overall development, I rarely see bodybuilders using the decline bench. Interesting

I thought so also till I read this article.This guy named Doug Brignole,wrote a book called " The Physics of Fitness".The flat bench doesn't pin point the stenal pectoral fibers because of its insufficient range of motion,Whereas the Decline Does,with its angle and range of motion hits those same pectoral fibers 80% more and with less stress on the Delts.I read the article in Iron Man Magazine

**MR14** · 10-06-2014, 09:29 PM

Originally Posted by animal87

Neutral grip with dumbells or hammer bench's helps take stress off the shoulder too. Most people do incline too high and hit their front delt more than their chest, I set the bench lower than 45 degrees for incline.

truth here. i use a low angle for incline and get great results.

**unforgiven** · 10-07-2014, 03:12 AM

I'm getting hooked in em. It's kind of humbling after benching heavy for so long. Now, if I can solve the squaring issue. My left arm still can't get behind me enough without slot of pain. I've been drooling for squats lately.

**tmac82.tm** · 10-09-2014, 11:56 PM

I always get a crazy pump from decline press

**unforgiven** · 10-16-2014, 05:50 AM

Thanx for all the responses guys!!!!

**spoolin** · 10-25-2014, 04:33 PM

My buddy has been having some front delt issues and soreness, so on chest day I had him bring his elbows slightly in towards his waste (just a bit instead of holding the elbows inline with the shoulders) and it has aleviated his issue and he is getting better chest pumps. We only do incline and flat dumbell presses and pretty much avoid the straight bar.

**Hatefactory** · 10-25-2014, 04:48 PM

Originally Posted by spoolin

My buddy has been having some front delt issues and soreness, so on chest day I had him bring his elbows slightly in towards his waste (just a bit instead of holding the elbows inline with the shoulders) and it has aleviated his issue and he is getting better chest pumps. We only do incline and flat dumbell presses and pretty much avoid the straight bar.

I know a few powerlifters who do the same thing. They also use a false grip on barbell bench so they can tuck their elbows slightly in to alleviate pressure on the shoulder joints

**enrod** · 10-25-2014, 06:25 PM

Tucking the elbows in will put more emphasis on the tris and take some off the chest. Keep that in mind

**spoolin** · 10-25-2014, 10:15 PM

Originally Posted by enrod

Tucking the elbows in will put more emphasis on the tris and take some off the chest. Keep that in mind

Yeah, I realize that and why I told him to only bring them in a couple degree's from inline with the shoulders. He maybe moved his elbows in about an inch or so and just that much seems to have helped alleviate his front delt hurting issue.

**HebenSchwere** · 10-26-2014, 02:57 AM

I've managed to dislocate both my shoulders while lifting. Once while performing incline dumbell press, one while performing dumbell shoulder press. I can tell you that I can flat barbel bench or incline barbel bench for months at a time just fine, then one day for no reason, it's out. I have to switch to dumbells on both flat and incline bench. No rational, just BANG, and it happens. I've learned to listen to what my body is telling me and just make the switch. Don't argue with it, or try to figure it out, just go with it. After a few months of dumbells, I'll have to switch back to barbell because I can't lift dumbells without pain. Flexibility in technique and method it key to surviving in this game long term.