Flat or incline bench press - UK-Muscle Body Building Community

driver26 · 15-01-2009, 08:31 PM

Hi,
I'm doing the flat bench press lately. I'm wondering if it would be better to:
1) swap this round with incline every week (i.e. 1 week flat, next week incline), or
2) to maybe keep on flat for a few more weeks, and then change to incline for the next few weeks?

If I do option 1) will I get as much chest muscle development as if I did 2) (i.e. as you're switching emphasis every week)? As when I've tried option 2) before, I've found my lower and mid chest lost some muscularity.

Or, do you recommend just flat bench, and if so, will this effectively hit the whole chest (inc. upper to a good enough degree)?

Thanks in advance.

ParaManiac · 15-01-2009, 08:38 PM

If you value your shoulders stick to incline

MasterBlaster · 15-01-2009, 08:40 PM

I like flat bench, I feel that I get a good lift when I do flat bench. depends on what makes you feel comfortable and what week spots your tying to improve.

Geo · 15-01-2009, 08:42 PM

I pretty much stick to Incline now. Not done flat bench in AGES...

Geo

Greekgoddess · 15-01-2009, 08:43 PM

I do both, with both barbell and dbells in the same workout.

delhibuilder · 15-01-2009, 08:47 PM

on week flat one weel incline.

lethal86 · 15-01-2009, 08:52 PM

Quote:

Originally Posted by ParaManiac

If you value your shoulders stick to incline

I've recently stopped doing flat bench, really irritated my shoulder (had an injury ages ago), i use dumbells now for both flat and incline, feels much better IMO, and seems to hit my chest better.

Its always a good idea to switch you routine around though, but maybe not every week.

Grim_Reaper · 15-01-2009, 08:56 PM

I have always done both the same day 3 sets of each

eurgar · 15-01-2009, 09:07 PM

I always change my workout, somtimes will do both somtimes one also swap for dumbells

dmcc · 15-01-2009, 09:09 PM

Decline. No pain in my shoulder and apparently works the pec more than flat.

ParaManiac · 15-01-2009, 09:18 PM

Quote:

Originally Posted by dmcc

Decline. No pain in my shoulder and apparently works the pec more than flat.

Using the Smith(light weight) decline press was one of the exercise's i was advised to perform while recovering from shoulder impingement.

Along with DB rehab exercises this worked well.

stow · 15-01-2009, 09:26 PM

Make sure you have your thumbs at the same side of the bar as your fingers (so the bar sits on across your palms) and both should hit the chest.
Alternating could be good.
Stow

MXMAD · 15-01-2009, 09:33 PM

Quote:

Originally Posted by Greekgoddess

I do both, with both barbell and dbells in the same workout.

Same here

newdur · 15-01-2009, 09:43 PM

Quote:

Originally Posted by MXMAD

Same here

And here

NeilpWest · 15-01-2009, 09:48 PM

would you still get good chest growth from just doing inclines? I normally do DB flat and incline but my right shoulder always kills after a workout.

15-01-2009, 08:31 PM	#1 (permalink)
driver26 Gym addict Join Date: Jan 2009 Location: Sheffield Posts: 10	Flat or incline bench press Hi, I'm doing the flat bench press lately. I'm wondering if it would be better to: 1) swap this round with incline every week (i.e. 1 week flat, next week incline), or 2) to maybe keep on flat for a few more weeks, and then change to incline for the next few weeks? If I do option 1) will I get as much chest muscle development as if I did 2) (i.e. as you're switching emphasis every week)? As when I've tried option 2) before, I've found my lower and mid chest lost some muscularity. Or, do you recommend just flat bench, and if so, will this effectively hit the whole chest (inc. upper to a good enough degree)? Thanks in advance.

15-01-2009, 08:38 PM	#2 (permalink)
ParaManiac Getting leaner Join Date: Mar 2007 Location: Manchester Posts: 3,634	Re: Flat or incline bench press If you value your shoulders stick to incline

15-01-2009, 08:40 PM	#3 (permalink)
MasterBlaster Banned Join Date: Dec 2008 Posts: 2,332	Re: Flat or incline bench press I like flat bench, I feel that I get a good lift when I do flat bench. depends on what makes you feel comfortable and what week spots your tying to improve.

15-01-2009, 08:42 PM	#4 (permalink)
Geo One shall Rise, One Shall Fall Join Date: Apr 2007 Location: Kilwinning, Ayrshire, Scotland Posts: 2,488	Re: Flat or incline bench press I pretty much stick to Incline now. Not done flat bench in AGES... Geo __________________ 80% Of Muscle Building Is Done In The Kitchen!!!

15-01-2009, 08:43 PM	#5 (permalink)
Greekgoddess EFBB Winner Join Date: May 2008 Posts: 3,611 Blog Entries: 10	Re: Flat or incline bench press I do both, with both barbell and dbells in the same workout.

15-01-2009, 08:47 PM	#6 (permalink)
delhibuilder Looking Freaky Join Date: Mar 2008 Posts: 791	Re: Flat or incline bench press on week flat one weel incline.

15-01-2009, 08:56 PM	#8 (permalink)
Grim_Reaper Gym Addict Join Date: Feb 2008 Location: Notingham Posts: 304	Re: Flat or incline bench press I have always done both the same day 3 sets of each

15-01-2009, 09:07 PM	#9 (permalink)
eurgar Looking Freaky Join Date: May 2008 Location: n wales Posts: 730	Re: Flat or incline bench press I always change my workout, somtimes will do both somtimes one also swap for dumbells

15-01-2009, 09:09 PM	#10 (permalink)
dmcc Bender, der nie wieder allein ist. Join Date: Nov 2007 Location: SW London Posts: 13,829	Re: Flat or incline bench press Decline. No pain in my shoulder and apparently works the pec more than flat. __________________ "If they call you this hero, and you believe it, then you should also believe it when they call you a tosser." - Martin Johnston

15-01-2009, 09:26 PM	#12 (permalink)
stow Looking Freaky Join Date: Jun 2007 Posts: 875	Re: Flat or incline bench press Make sure you have your thumbs at the same side of the bar as your fingers (so the bar sits on across your palms) and both should hit the chest. Alternating could be good. Stow

15-01-2009, 09:48 PM	#15 (permalink)
NeilpWest Has lost alot of muscle mass but is now back on track! Join Date: Aug 2007 Location: Essex Posts: 966	Re: Flat or incline bench press would you still get good chest growth from just doing inclines? I normally do DB flat and incline but my right shoulder always kills after a workout.

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