Bench press angle? - UK-Muscle Body Building Community

smithy · 17-12-2003, 06:26 PM

Ive been training for around for around 5 years now but there is one place on my body that needs some attention.My chest looks good but there is a lack of muscle at the top of my chest on both sides and i can't seem to get the line which devides my chest up to the top.This is despite of doing high angle presses and cable crossovers.Any suggestions anyone?

**hackskii** · 17-12-2003, 08:11 PM

I would drop the cable cross overs and stick pretty much to the bench and incline presses doing each once a week.

Start
Week (1) start with bar bench first, 5 sets 8-12 reps and then dumbbell inclines 5 sets for for 8-12 reps. Last sets on each do to failure.

week (2) start with barbell inclines 5 sets for 8-12 reps and dumbbell bench for 5 sets 8-12 reps. last sets on each go to failure.

Trade off every other week with dumbbells and barbell and alternate between starting with bench and the inclines.

If you want to do a stretching exercise then do a fly with light weight and after the muscle is pumped really good stretch the hell out of it with the fly exercise. You are going to be doing a total of 10 sets of presses and this is alot for the chest and even shoulders. I want you to work chest first on the chest day and the last set go to failure, how ever the number of reps you are going to get. You can save yourself a little bit on the other sets but the last set I want you to go to failure.

After 5 weeks I want you to drop 2 reps for 6-10 reps on the bench and inclines.

Bench and inclines are the 2 best building exercises for your chest. inclines hit upper chest and bench gives the width and size through the middle of the chest.
I dont recomend doing declines as if the lower part of the chest gets too big it can kindof look like tits and it is a short lift with not much of a stretch.

smithy · 17-12-2003, 08:41 PM

Ok,sounds good so i'll give it a go.I'll drop the crossovers and the declines.Would it be ok to do dips or would it be best drop them as well?

DB · 17-12-2003, 10:12 PM

If i was you mate i'd keep the crossovers in there just do them at the end of the of the session and just do one maybe 2sets just to get a final stretch into the muscle to help it grow, i agree with hackskii on the rest tho i find incline bar works better for me personally than dumbbell,

T-man · 18-12-2003, 12:16 AM

Dips and declines work the lower pecs. Crossovers do as well (depending on how much you lean over) and the middle.

Do like hackskii said. Keep it simple and try and increase your poundages.

You say you do high inclines presses. These might be to high angle and you are working front delts more. I like to stick with about 30 degrees.

**hackskii** · 18-12-2003, 01:15 AM

First, dont do the high inclines. If you are looking for only upper chest then do inclines first and put most of your energy into them otherwise stick with above.

Dips absolutely these are a really good power exercise. If you can do your bodyweight good. If you are doing any more than 15 reps I would suggest adding 10 lbs to your waist.
Those can give you some nice triceps in the process. Dips are incorporated in most strength training routines and will help your bench.
Leaning forward works more chest and leaning back hits triceps more. The more weight you push (weighted) on dips will force you to lean forward so either way you will hit the chest.
Cable crossovers: unless you are way in front of the machine or using a incline bench you cant get the stretch as a flat bench with gravity pushing the weights down. Sorry, those are more for the fingers on the inside of the chest. They can be done from the floor or in any combination up to the ceiling. Each hit the chest at different angles. I personally don’t care for them and in my opinion do a flat bench fly that stretches massively at the bottom of the lift and a squeeze at the top would be more preferred especially after the chest is really pumped. Read this article: http://www.uk-muscle.co.uk/showthrea...hlight=stretch
You can do the same with the inclines as well.

So lets summarize: bench 5 sets 8-12 reps. Inclines 4 sets 8-12 reps and now dips 3 sets to failure or use weight and 8-12 reps. I modified your routine because you like the dips and were doing the declines and cable crossovers. This is 12 sets, if you go to failure in the last set on each lift then I would not recommend doing any more. Remember these are compound exercises and are hitting chest, front deltoids and triceps. This is plenty and the biggest bang for your buck.
Remember, this is only a suggestion and you can modify many combinations with this.

powerU · 18-12-2003, 02:04 PM

it's definitley enough - i've had more gains in size and strength training like this than ever before. In fact, due to xmas do's etc. i've missed the odd day in the last couple of weeks (chest last week) and found i could still lift more this week!

smithy · 18-12-2003, 08:57 PM

I've been stuck in the same routine now for the past 12 months so i'm looking forward to a change!Thanks for the advice.

robin_3_16 · 19-12-2003, 12:05 AM

its good to miss aweek every now and then u will find u can generally lift more the next week when u feel fresh!

**hackskii** · 24-12-2003, 06:29 PM

I have heard that a soft muscle builds faster than a hard muscle. So a week off (especially with an injury) would be good now and then. I just feel guilty if i do so I usually only miss a few days now and then.

OnePack · 27-01-2004, 11:10 PM

i normally angle whichever angle feels comfortable.

**Great White** · 28-01-2004, 09:35 AM

This is my chest workout if it helps:

Monday
Bench Press
20 x 70kg
15 x 80kg
10 x 90kg
10 x 100kg
8 x 110kg
6 x 120kg
2 x 130kg
1 x 140kg
7 x 100kg (3 sets to finish)

Incline dumbell Press
12 x 20kg (Per Dumbell)
10 x 25kg (per Dumbell)
8 x 30 kg (per Dumbell)
8 x 30kg (per Dumbell)

Cable Cross Overs
20 x 20kg (per side)
15 x 25kg (per side)
10 x 30kg (per side)
8 x 35kg (per side)
4 x 40kg (per side)

I then train chest thursday as well. Same as above but the incline dumbell press are replaced by an incline barbell press on a smith machine

Hope this helps

Paul

damagedgoods · 28-01-2004, 09:41 AM

personally I try and keep the angel of the bench fairly low when doing inclines - otherwise I end up trainging my delts... hackskii is right about dips - do these insted of declines.... they are great for getting your strength up there... I've only been doing htm for the past month and it is helping my chest grow...

**hackskii** · 28-01-2004, 05:41 PM

Paul, do you mind if I comment on your lifts/routine?

28-01-2004, 06:12 PM

Go ahead, whats the boy gonna do?

17-12-2003, 06:26 PM	#1 (permalink)
smithy Gym Addict Join Date: Nov 2003 Location: Lancashire Posts: 130	Bench press angle? Ive been training for around for around 5 years now but there is one place on my body that needs some attention.My chest looks good but there is a lack of muscle at the top of my chest on both sides and i can't seem to get the line which devides my chest up to the top.This is despite of doing high angle presses and cable crossovers.Any suggestions anyone?

17-12-2003, 08:11 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	I would drop the cable cross overs and stick pretty much to the bench and incline presses doing each once a week. Start Week (1) start with bar bench first, 5 sets 8-12 reps and then dumbbell inclines 5 sets for for 8-12 reps. Last sets on each do to failure. week (2) start with barbell inclines 5 sets for 8-12 reps and dumbbell bench for 5 sets 8-12 reps. last sets on each go to failure. Trade off every other week with dumbbells and barbell and alternate between starting with bench and the inclines. If you want to do a stretching exercise then do a fly with light weight and after the muscle is pumped really good stretch the hell out of it with the fly exercise. You are going to be doing a total of 10 sets of presses and this is alot for the chest and even shoulders. I want you to work chest first on the chest day and the last set go to failure, how ever the number of reps you are going to get. You can save yourself a little bit on the other sets but the last set I want you to go to failure. After 5 weeks I want you to drop 2 reps for 6-10 reps on the bench and inclines. Bench and inclines are the 2 best building exercises for your chest. inclines hit upper chest and bench gives the width and size through the middle of the chest. I dont recomend doing declines as if the lower part of the chest gets too big it can kindof look like tits and it is a short lift with not much of a stretch. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-12-2003, 08:41 PM	#3 (permalink)
smithy Gym Addict Join Date: Nov 2003 Location: Lancashire Posts: 130	Ok,sounds good so i'll give it a go.I'll drop the crossovers and the declines.Would it be ok to do dips or would it be best drop them as well? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-12-2003, 10:12 PM	#4 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,430	If i was you mate i'd keep the crossovers in there just do them at the end of the of the session and just do one maybe 2sets just to get a final stretch into the muscle to help it grow, i agree with hackskii on the rest tho i find incline bar works better for me personally than dumbbell, __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-12-2003, 12:16 AM	#5 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	Dips and declines work the lower pecs. Crossovers do as well (depending on how much you lean over) and the middle. Do like hackskii said. Keep it simple and try and increase your poundages. You say you do high inclines presses. These might be to high angle and you are working front delts more. I like to stick with about 30 degrees. __________________ You can't grow without pain!

18-12-2003, 01:15 AM	#6 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	First, dont do the high inclines. If you are looking for only upper chest then do inclines first and put most of your energy into them otherwise stick with above. Dips absolutely these are a really good power exercise. If you can do your bodyweight good. If you are doing any more than 15 reps I would suggest adding 10 lbs to your waist. Those can give you some nice triceps in the process. Dips are incorporated in most strength training routines and will help your bench. Leaning forward works more chest and leaning back hits triceps more. The more weight you push (weighted) on dips will force you to lean forward so either way you will hit the chest. Cable crossovers: unless you are way in front of the machine or using a incline bench you cant get the stretch as a flat bench with gravity pushing the weights down. Sorry, those are more for the fingers on the inside of the chest. They can be done from the floor or in any combination up to the ceiling. Each hit the chest at different angles. I personally don’t care for them and in my opinion do a flat bench fly that stretches massively at the bottom of the lift and a squeeze at the top would be more preferred especially after the chest is really pumped. Read this article: http://www.uk-muscle.co.uk/showthrea...hlight=stretch You can do the same with the inclines as well. So lets summarize: bench 5 sets 8-12 reps. Inclines 4 sets 8-12 reps and now dips 3 sets to failure or use weight and 8-12 reps. I modified your routine because you like the dips and were doing the declines and cable crossovers. This is 12 sets, if you go to failure in the last set on each lift then I would not recommend doing any more. Remember these are compound exercises and are hitting chest, front deltoids and triceps. This is plenty and the biggest bang for your buck. Remember, this is only a suggestion and you can modify many combinations with this. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-12-2003, 02:04 PM	#7 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	it's definitley enough - i've had more gains in size and strength training like this than ever before. In fact, due to xmas do's etc. i've missed the odd day in the last couple of weeks (chest last week) and found i could still lift more this week!

18-12-2003, 08:57 PM	#8 (permalink)
smithy Gym Addict Join Date: Nov 2003 Location: Lancashire Posts: 130	I've been stuck in the same routine now for the past 12 months so i'm looking forward to a change!Thanks for the advice. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-12-2003, 12:05 AM	#9 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	its good to miss aweek every now and then u will find u can generally lift more the next week when u feel fresh! __________________ Robin

24-12-2003, 06:29 PM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	I have heard that a soft muscle builds faster than a hard muscle. So a week off (especially with an injury) would be good now and then. I just feel guilty if i do so I usually only miss a few days now and then. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-01-2004, 11:10 PM	#11 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	i normally angle whichever angle feels comfortable. __________________ Thank you.

28-01-2004, 09:35 AM	#12 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,272	This is my chest workout if it helps: Monday Bench Press 20 x 70kg 15 x 80kg 10 x 90kg 10 x 100kg 8 x 110kg 6 x 120kg 2 x 130kg 1 x 140kg 7 x 100kg (3 sets to finish) Incline dumbell Press 12 x 20kg (Per Dumbell) 10 x 25kg (per Dumbell) 8 x 30 kg (per Dumbell) 8 x 30kg (per Dumbell) Cable Cross Overs 20 x 20kg (per side) 15 x 25kg (per side) 10 x 30kg (per side) 8 x 35kg (per side) 4 x 40kg (per side) I then train chest thursday as well. Same as above but the incline dumbell press are replaced by an incline barbell press on a smith machine Hope this helps Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

28-01-2004, 09:41 AM	#13 (permalink)
damagedgoods Looking Freaky Join Date: Oct 2003 Location: Wisbech Posts: 763	personally I try and keep the angel of the bench fairly low when doing inclines - otherwise I end up trainging my delts... hackskii is right about dips - do these insted of declines.... they are great for getting your strength up there... I've only been doing htm for the past month and it is helping my chest grow...

28-01-2004, 05:41 PM	#14 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,704	Paul, do you mind if I comment on your lifts/routine? __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 28-01-2004 at 05:44 PM.

28-01-2004, 06:12 PM	#15 (permalink)
Insanity Guest Posts: n/a	Go ahead, whats the boy gonna do?