JohnyLee

i was wandering if i could use my flat bench as a incline/decline bench by putting something under it,, what angle would i need it at and wats the best way to measure the angle?

Thnx

hackskii

Incline, cool decline, skip.;)
Bench is a great exercise for the chest.
For inclines you can put your feet on a chair and do pushups, if it is too rickety on your bench.
I would say like 30-45 degrees is cool for upper chest.

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Scott


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big

If you can use pretty heavy weights, that would be pretty dangerous to do.

Can you not get an adjustable bench? Or do weighted dips?

TYSON

have to agree with big for once ;) When i put my bench on an incline it is quite an angle and wouldnt recomend you play with the bench or you will be reading this on your lap top in your hospital bed Incline benches are very cheap these days so just go and buy one to be safe

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fits

Whats wrong with Decluine hacks?

I have been doing a Decline DB press for a few weeks as my garage was broke and i could not get in to use my bench, so i have been using my sit up bech, and a very steep Decline angle, to do the presses! I would not be doing them, or at least not JUST them if i could get to my bench, but just wondered why they are so bad? or are they not SO bad?

TYSON

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big

Declines are fine.. as long as you have a stable bench! The only thing is, if you're doing declines with a barbell without a spotter, if you drop the bar, or can't push it up, it ends up on your throat... which is NOT nice!

Most top powerlifters do plenty of declines and they are VERY strong and almost never have under-developed chests. You can hardly argue with that kind of success - they do them for a reason!

You can't expect to always be gaining on flat bench all of the time - so for that reason when you stall at flat, switching up to declines OR inclines is a great idea.

Dips are a good alternative if you can't perform declines safely too.

big pete

gotta agree.

dont fook about with putting plates under the bench. any unstability and as tyson and big say, your screwed and people will be drip feeding you.

if your garage/home based invest in a power rack, things are much much safer then. but even then, get an adjustable bench to match

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'there is greatness inside all of us, how deep are you willing to dig? '

crazycacti

No such thing as 'shaping' the muscle mate - you can do 2 things to a muscle -

1) make it bigger.....
2) make it smaller.....

We all have different shaped muscles - (eg. biceps - (paek or not?)) - can't change the shape at all

ONE SMART COOKIE

I use plates under my bench for declines.

I even use my calf raise block to increase the angle if needed its just a matter of making sure it is sturdy before using.

Me and a mate have even used scaffolding planks to get different weird and wonderfull angles when benching/curling or even for tricep exercises,makes the workouts more fun.

Each to their own with this one but for me it can be shaped it all depends on how you do the exercise,imo,hence when ever you do an exercise at a slightly different angle the muscle will be sore the next day in a different place than normal(prod and see for yourself)so its been worked differently so can be shaped.

hackskii

I think declines are poo poo

Most people do them wrong anyway and they dont take it low enough.

Problem is that the lift is a short lift with not much movement.
If you add movement then the shoulder can have problems.

I would rather do dips than declines and just toss the tricep in with the chest day and call it a day.

Alot of guys do declines at my gym because they are stronger at them than the bench. But taking the movement and kindof bouncing it off of the belly is a worhless ego lift.

Doing bench will hit the lower chest just fine.

Sorry, just my opinion tho but one did ask me what I thought so I figured I would post my opinion :axe:

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Scott


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TYSON

WHAT I MEAN IS IF YOU BUILD THE LOWER PECKS THEY WILL LOOK LIKE THEY HAVE MORE OF A FULLER SHAPE

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fits

thanks for the input!

I got myself a multi gym so that i could progresswith bench press as i ended up with 80Kg on my chest a few times!!!

when i can use the garag again i will do!

SportDr

Wow what a good thread, think I can add something.... here goes!

Incline Bench

Incline your bench using 20 kg plates (for example) to an incline of 35 degrees. To raise the bench further especially beyond 45 degrees would place more emphasis upon the anterior deltoid until at 90 degrees it will be mostly deltoid.

This exercise focuses upon the pectoralis major and would lift the chest and give it fullness.

Decline Bench

Decline your bench to 35 degress in the same way, for a similar reason.

This exercise focuses upon the other pectoral muscle, pectoralis minor. Too much decline bench without supportive inlcine or flat bench will result in a sagging chest. Developing this muscle will square the chest up (shaping).

I posted the results of an EMG experiment that noted DB as being the most efficent activator of the pec minor.

Flat Bench

Self explanatory position.

Flat bench emphasises both minor and major pectoral, with a greater emphasis upon major. It has significant involvement from triceps and anterior deltoids, common with any pushing exercise.

HTH

SD

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winger

Spot on!
Just add diet and

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