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Swapping flat bench for Incline
Posted on 7/25/23 at 3:53 pm
Posted on 7/25/23 at 3:53 pm
Anyone here have experience with swapping out flat barbell pressing for incline? Would be doing so within the PPSA programs and the main reason would be to try and improve chest aesthetics and have some more carryover to strongman. The incline is more natural for me to get into a proper position to really use my chest, and even though I like to flat bench, I wonder if swapping the two even just for a few blocks might not be a bad idea. Would be doing this in Filling Out the Hoodie if that helps. Thanks
5
Posted on 7/25/23 at 5:54 pm to Norle19
I stopped flat bench completely. For me, incline seems more functional and natural. I went with a 45 degree incline, or just under that, but have mixed in much higher incline as well. 45 seems to be the best for me. Took me a few weeks to get acclimated but I picked up strength pretty fast. I had good success doing incline and following up with close grip bench on either a very low incline or flat bench. First time making incline the priority I kept the weight super low and just did a bunch of sets with high reps, to get the feel of everything, then increased in later workouts, going by how I felt mostly.
Hope that is helpful.
Hope that is helpful.
Posted on 7/25/23 at 6:11 pm to POTUS2024
Thanks for the reply. I definitely agree that it feels more functional, so good to see others have seen success doing this.
I like the barbell bench but I think I’ll try this and see what happens! Gains are gains, certainly won’t hurt.
I like the barbell bench but I think I’ll try this and see what happens! Gains are gains, certainly won’t hurt.
Posted on 7/25/23 at 6:31 pm to Norle19
I would do low incline on the bench if you’re subbing it into a PPSA program as he hits shoulders with a fair amount of high weight low rep OHPs on bench days.
Posted on 7/25/23 at 6:56 pm to POTUS2024
45 degree incline is hitting more anterior deltoids than pectorals
I switch it up from about 15-30 degrees.
I switch it up from about 15-30 degrees.
Posted on 7/26/23 at 7:41 am to Norle19
switching bench for low incline is fine. wouldnt do 45* or anything though
Posted on 7/26/23 at 8:29 am to lsu777
Yeah my gym has adjustable benches going as low as 10 degrees, but I’d probably go for like a 30 degree incline. But thank you all, I think I’ll give it a shot
Posted on 7/26/23 at 12:10 pm to Norle19
I do both honestly
Posted on 7/26/23 at 5:24 pm to Volt
quote:
45 degree incline is hitting more anterior deltoids than pectorals
I switch it up from about 15-30 degrees.
Yeah, I had that concern at first. I initially thought ~30 would be the sweet spot but it kept feeling like lower pecs / flat bench, so I ended up at 45 degrees and had a lot of upper chest development.
Posted on 7/27/23 at 11:34 am to POTUS2024
You should be doing incline and shallow decline pressing movements
Decline was also one of Dorian Yates' favorite movements for building his chest
quote:
A study conducted at Wayne State College in Nebraska demonstrated that both upperand lower-pec fibers are engaged during decline press (-15 degrees) while only upper-pec fibers are engaged during incline press (+30 degrees).
Decline was also one of Dorian Yates' favorite movements for building his chest
Posted on 7/27/23 at 12:16 pm to Proximo
I love decline. I don't have it programmed into my current routine but if I have extra time, I'm going get a few sets in.
Posted on 7/28/23 at 4:47 am to Proximo
quote:
Decline was also one of Dorian Yates' favorite movements for building his chest
Yeah, he was pretty good.
I used to know a legit IFBB pro back in those days. He won some smaller comps and competed at some bigger ones but couldn't really break into the top 5, top 3. His physique was insane - yet to think he wasn't coming close to guys like Yates, was crazy to think about.
Those old black & white photos of Yates made him look like he was actually chiseled from stone.
Posted on 7/31/23 at 9:30 am to Norle19
Op... you using DBs or Smith machine?
Or what's everyone's preference?
Or what's everyone's preference?
Posted on 7/31/23 at 10:45 am to POTUS2024
quote:
I used to know a legit IFBB pro back in those days.
People don't realize IFBB Pros are the genetic elite of the genetic elite. Most can grow by cutting their grass. They are on a ton of anabolics and other compounds. I was friends with Jeff 'Box' Long in the early 2000's. He was a mediocre Pro and I knew exactly what his protocol was at the time. He was on a 'budget' and would basically do:
2 grams of test a week
1 gram of deca a week
50mg to 100 mg of dbol a day
hGH only during contest prep (he couldn't afford to do it year around)
That's all he used. Sounds like a lot but it is nothing compared to what Dorian and some others were using at the time.
Posted on 7/31/23 at 11:59 am to Norle19
Years ago I switched from flat bench —> incline —> flys to incline press —>incline flys ->> flat bench or push-ups.
Chest looked better and strength improved. Every now and then I’ll change it up for variety.
I why don’t you focus on the inclines and see how it goes.
Chest looked better and strength improved. Every now and then I’ll change it up for variety.
I why don’t you focus on the inclines and see how it goes.
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