Incline Press

The Rose · 04-21-2002, 12:36 PM

When performing inclines, what angle maximizes fiber recruitment of the clavicular section of the pectoralis major muscle?

Robboe · 04-21-2002, 01:03 PM

-30 degrees.

Otherwise known as a "decline".

The Rose · 04-21-2002, 06:46 PM

So Chicken, I guess you don't believe that inclines are effective in building your chest!

Neil · 04-21-2002, 09:37 PM

I love inclines, I do them first in my chest workout. I usually use about a 45 degree angle, although I am thinking about lowering it a bit.

**Prince** · 04-21-2002, 09:54 PM

Quote:

Originally posted by The Rose
So Chicken, I guess you don't believe that inclines are effective in building your chest!

He does not believe that it's physiological possible to "target" any part of a muscle.

freag34 · 04-22-2002, 01:22 AM

i've always wondered about this question too - i've never done declines, but am considering starting just to see what it does to the shape/development of my chest

anyone have some good anecdotal/otherwise evidence one way or the other?

chicken, do you ONLY do declines and skip the flat stuff as well? any reason, or just personal gains you've seen?

Robboe · 04-22-2002, 11:43 AM

Quote:

Originally posted by The Rose
So Chicken, I guess you don't believe that inclines are effective in building your chest!

I never said that.

I just don't agree that inclines hit the upper chest. Inclines are a chest exercise, just a piss-poor one in comparison to flat and slightly declined exercises.

Freag: flat press 2 sets, weighted dips 2 sets, decline machine press 1-2 sets.

I haven't done incline work in a year in July. I don't like inclines in general, i just feel them more in my delts than i'd like. I'm doing fine, if not better, without them.

Neil, i think you should re-adjust to a 30 degree angle. 45 recruits a lot more delts than you'd like (IMO). Oh, and that is only if you insist on doing inclines.

**Prince** · 04-22-2002, 12:13 PM

If you think that inclines are a piss poor exercise for building your chest, I think that's more or less the same thing as saying you do not think they are effective, isn't it?

Robboe · 04-22-2002, 12:22 PM

Not as effective, no. Compared to flat and decline exercises.

**Prince** · 04-22-2002, 12:24 PM

semantics

Scotty the Body · 04-22-2002, 12:25 PM

Quote:

Originally posted by The_Chicken_Daddy
Not as effective, no. Compared to flat and decline exercises.

I agree.

**Prince** · 04-22-2002, 12:28 PM

One thing I have realized is that inclines tend to involve the shoulders, equal to chest.
So due to my shoulder problems I dropped them from my chest work-outs, I now only use flat, decline and pec dec.

Scotty the Body · 04-22-2002, 12:32 PM

I still do some incline work but it still bothers my shoulders so I keep the weight lighter and go for 10-12 reps when doing them.

Twin Peak · 04-22-2002, 01:06 PM

Chick -- you have fallen victim to the all-to-common "works-for-me-so-it-must-be-applicable-to-everyone" problem.

I can't dispute that inclines are a piss-poor exercise for you. Indeed, I know many people that complain they only hit there shoulders. But they are amazing for me.

For years I did bench first then incline. I was always very strong, benching over 300 6 mos after I started lifting. But I NEVER had a developed chest. Until I started doing inclines first. To me, there is no better exercise for chest (except inclince dumbbells).

I find declines to be a TOTAL waste. I won't argue that this is always true, just that it often is.

**Prince** · 04-22-2002, 01:11 PM

I agree, experience is most important!

Find out what works for you. Incline presses were my favorite exercise for many years, in fact I used to be able to incline as much as I could flat bench. Which was around 225lbs for 4 sets of ten on incline.

I do believe that inclines incorporate a lot of shoulder work though, and they are not the best way to isolate your pecs.

Robboe · 04-22-2002, 01:30 PM

"you have fallen victim to the all-to-common "works-for-me-so-it-must-be-applicable-to-everyone" problem."

No i haven't.

pumpit · 04-22-2002, 05:56 PM

Oh yes you have!

Robboe · 04-22-2002, 06:03 PM

No i haven't.

Robboe · 04-22-2002, 06:04 PM

Oh by the way, something i learned the other day. WWF wrestler the Rock does inclines every chest workout.

Twin Peak · 04-22-2002, 06:20 PM

Oh yes you have!!!!

And if its good enough for the Rock....

Robboe · 04-22-2002, 06:27 PM

Yeah, cause we all know the rock has superb upper chest development in relation to his lower chest...

**gopro** · 04-22-2002, 06:42 PM

Yes, we all know so freaking well about TCD's opinion about inclines, "upper chest," blah, blah, blah....however, if inclines are done properly they will destroy your clavicular pectoralis and help "fill in" that area. I vary my angles between 30 and 45 degrees, but tend more toward 30. My chest took on a much more complete look after I started repping away on incline movements, and they still make up the bulk of my chest training.

Neil · 04-22-2002, 07:08 PM

Quote:

Originally posted by The_Chicken_Daddy

Neil, i think you should re-adjust to a 30 degree angle. 45 recruits a lot more delts than you'd like (IMO). Oh, and that is only if you insist on doing inclines.

That's probably what I'm gonna try. I figured between 30-35 would be good.

The Rose · 04-22-2002, 08:24 PM

I am certain that you can at least EMPHASIZE the muscle fibers in the clavicular region of the pecs. Yesterday I mainly worked on inclines and today my clavicular region is pretty sore whereas my sternal region of the pecs. is relatively soreless.

Robboe · 04-23-2002, 05:35 AM

Emphasis doesn't equate to growth.

Either does soreness.

**gopro** · 04-23-2002, 06:43 AM

Quote:

Originally posted by The Rose
I am certain that you can at least EMPHASIZE the muscle fibers in the clavicular region of the pecs. Yesterday I mainly worked on inclines and today my clavicular region is pretty sore whereas my sternal region of the pecs. is relatively soreless.

Don't listen...you WILL affect growth in the upper portion of the pecs with inclines. The soreness you feel is a good indication that you recruited the upper pec fibers to a greater extent.

Robboe · 04-23-2002, 08:33 AM

Wrong.

Eggs · 04-23-2002, 08:51 AM

I have a question.

During incline the contraction of the pectoralis major in a press movement seems to cause a greater reaction in the upper regions of the pectoralis major than in the lower portions. Now, we all knows it the same muscle... but why cant a muscle contract differently in different areas of its fibers. Are we saying that a muscle is simply mechanism and that there is a certain movement that will cause maximum growth through-out all of the muscle and that it is not possible for other portions of the same muscle to be influenced via a different lift.

I'm not sure, and I'm certainly interested in this. It seems rather strange because I can flex at seperate times the upper and lower portions of my pec, and if I can do this, what is to say that I cannot cause stress (followed by growth) to a certain region of my muscle while not targeting another region of the same muscle.

This seems to be a popular conversation!

Eggs

**gopro** · 04-23-2002, 06:09 PM

04-21-2002, 12:36 PM	#1
The Rose Registered User Join Date: Apr 2001 Location: Toronto Posts: 188	Incline Press When performing inclines, what angle maximizes fiber recruitment of the clavicular section of the pectoralis major muscle?
	Roses are a woman's best friend!

04-21-2002, 01:03 PM	#2
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	-30 degrees. Otherwise known as a "decline".
	Being held down by The Man

04-21-2002, 06:46 PM	#3
The Rose Registered User Join Date: Apr 2001 Location: Toronto Posts: 188	So Chicken, I guess you don't believe that inclines are effective in building your chest!
	Roses are a woman's best friend!

04-22-2002, 01:22 AM	#6
freag34 Registered User Join Date: Dec 2001 Posts: 38	i've always wondered about this question too - i've never done declines, but am considering starting just to see what it does to the shape/development of my chest anyone have some good anecdotal/otherwise evidence one way or the other? chicken, do you ONLY do declines and skip the flat stuff as well? any reason, or just personal gains you've seen?
freag34 Registered User Join Date: Dec 2001 Posts: 38

04-22-2002, 12:13 PM	#8
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,768 Blog Entries: 25 Photos: 320	If you think that inclines are a piss poor exercise for building your chest, I think that's more or less the same thing as saying you do not think they are effective, isn't it?
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

04-21-2002, 09:37 PM	#4
Neil Registered User Join Date: Mar 2002 Location: Albuquerque, NM Posts: 171	I love inclines, I do them first in my chest workout. I usually use about a 45 degree angle, although I am thinking about lowering it a bit.

04-22-2002, 12:22 PM	#9
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Not as effective, no. Compared to flat and decline exercises.
	Being held down by The Man

04-22-2002, 12:24 PM	#10
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,768 Blog Entries: 25 Photos: 320	semantics
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04-22-2002, 12:28 PM	#12
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,768 Blog Entries: 25 Photos: 320	One thing I have realized is that inclines tend to involve the shoulders, equal to chest. So due to my shoulder problems I dropped them from my chest work-outs, I now only use flat, decline and pec dec.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

04-22-2002, 12:32 PM	#13
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I still do some incline work but it still bothers my shoulders so I keep the weight lighter and go for 10-12 reps when doing them.
	Cool

04-22-2002, 01:06 PM	#14
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Chick -- you have fallen victim to the all-to-common "works-for-me-so-it-must-be-applicable-to-everyone" problem. I can't dispute that inclines are a piss-poor exercise for you. Indeed, I know many people that complain they only hit there shoulders. But they are amazing for me. For years I did bench first then incline. I was always very strong, benching over 300 6 mos after I started lifting. But I NEVER had a developed chest. Until I started doing inclines first. To me, there is no better exercise for chest (except inclince dumbbells). I find declines to be a TOTAL waste. I won't argue that this is always true, just that it often is.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-22-2002, 01:11 PM	#15
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,768 Blog Entries: 25 Photos: 320	I agree, experience is most important! Find out what works for you. Incline presses were my favorite exercise for many years, in fact I used to be able to incline as much as I could flat bench. Which was around 225lbs for 4 sets of ten on incline. I do believe that inclines incorporate a lot of shoulder work though, and they are not the best way to isolate your pecs.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

04-22-2002, 01:30 PM	#16
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	"you have fallen victim to the all-to-common "works-for-me-so-it-must-be-applicable-to-everyone" problem." No i haven't.
	Being held down by The Man

04-22-2002, 05:56 PM	#17
pumpit Madman Join Date: Oct 2001 Location: London Posts: 111	Oh yes you have!
	The harder you try the tougher you will be!

04-22-2002, 06:03 PM	#18
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	No i haven't.
	Being held down by The Man

04-22-2002, 06:04 PM	#19
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Oh by the way, something i learned the other day. WWF wrestler the Rock does inclines every chest workout.
	Being held down by The Man

04-22-2002, 06:20 PM	#20
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Oh yes you have!!!! And if its good enough for the Rock....
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-22-2002, 06:27 PM	#21
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Yeah, cause we all know the rock has superb upper chest development in relation to his lower chest...
	Being held down by The Man

04-22-2002, 06:42 PM	#22
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,509	Yes, we all know so freaking well about TCD's opinion about inclines, "upper chest," blah, blah, blah....however, if inclines are done properly they will destroy your clavicular pectoralis and help "fill in" that area. I vary my angles between 30 and 45 degrees, but tend more toward 30. My chest took on a much more complete look after I started repping away on incline movements, and they still make up the bulk of my chest training.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

04-22-2002, 08:24 PM	#24
The Rose Registered User Join Date: Apr 2001 Location: Toronto Posts: 188	I am certain that you can at least EMPHASIZE the muscle fibers in the clavicular region of the pecs. Yesterday I mainly worked on inclines and today my clavicular region is pretty sore whereas my sternal region of the pecs. is relatively soreless.
	Roses are a woman's best friend!

04-23-2002, 05:35 AM	#25
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Emphasis doesn't equate to growth. Either does soreness.
	Being held down by The Man

04-23-2002, 08:33 AM	#27
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Wrong.
	Being held down by The Man

04-23-2002, 08:51 AM	#28
Eggs Senior Member Elite Member Join Date: Mar 2002 Posts: 7,008	I have a question. During incline the contraction of the pectoralis major in a press movement seems to cause a greater reaction in the upper regions of the pectoralis major than in the lower portions. Now, we all knows it the same muscle... but why cant a muscle contract differently in different areas of its fibers. Are we saying that a muscle is simply mechanism and that there is a certain movement that will cause maximum growth through-out all of the muscle and that it is not possible for other portions of the same muscle to be influenced via a different lift. I'm not sure, and I'm certainly interested in this. It seems rather strange because I can flex at seperate times the upper and lower portions of my pec, and if I can do this, what is to say that I cannot cause stress (followed by growth) to a certain region of my muscle while not targeting another region of the same muscle. This seems to be a popular conversation! Eggs

04-23-2002, 06:09 PM	#29
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,509