Incline / Decline / Flat

**joecamp4** · 07-03-2002, 09:40 AM

What is the best combination for chest development?

**Prince** · 07-03-2002, 10:10 AM

IMO all three should be used.

**joecamp4** · 07-03-2002, 10:15 AM

3 sets of each for example or is that too much?

**Scotty the Body** · 07-03-2002, 10:49 AM

Imao, the best movement for chest development is Declines and dips, if I could only do one movement, one of those two would be it.

However, for a normal routine, i would do
3x Flat bench
3x decline bench or dips
2x incline flies

You could also do a 2 or 3 week split where you might do flat flies, Incline press and declines one week then Cable crosses and decline flies and flat press the next.

**Prince** · 07-03-2002, 10:53 AM

Originally posted by Scotty the Body
Imao, the best movement for chest development is Declines and dips, if I could only do one movement, one of those two would be it.

I disagree, I would say if you had to pick one it should be flat bench press.

As far as routine, I mix them up. One week I will use flat and declines, the next I might do flat and inclines, just as a example. I never use all three in one chest work-out.

**Scotty the Body** · 07-03-2002, 10:58 AM

I still say decline! Its more of a natural movement for the chest.

**powerrack** · 07-03-2002, 11:06 AM

I've never been a fan of decline presses. I've tried them and didn't feel anything. I think a lot of newbies do them b/c they can actually handle some weight on that exercise and it makes them feel good. I see a lot of people who do bullshit chest routines, I seen one guy last night who had absolutely no size do the following:

Bench Press
Incline Press
Decline Smith Press
Pec-Dec
Hammer Machine Bench Press

What kind of routine is this, it is bullshit! I seen so many newbies do these types of routines thinking it'll make them get big pecs.

As for as decline I don't feel it and I think if you feel it then go ahead and do them.

**Prince** · 07-03-2002, 11:06 AM

Originally posted by Scotty the Body
I still say decline! Its more of a natural movement for the chest.

**powerrack** · 07-03-2002, 11:06 AM

I got a little off topic in my post above but I thought it was necessary.

**Scotty the Body** · 07-03-2002, 11:14 AM

Originally posted by powerrack
I've never been a fan of decline presses. I've tried them and didn't feel anything.

I feel the same about inclines. Week shoulders I guess.

**Prince** · 07-03-2002, 11:43 AM

I like flat and declines, I do not not do inclines that much anymore, and when I do I do not go very heavy, too much shoulder involvement and they bother me.

**TriZZle305** · 07-03-2002, 11:46 AM

me too scotty

plus declines IMO are what give you that curvey tity look to your chest.. i know someone is gonna jump on his post but when i was younger and just using flat bench i had a flat chest... now get to try on my training bra!

**BIGGIN** · 07-03-2002, 01:28 PM

Originally posted by Prince
IMO all three should be used.

Totally agree with prince there. The combo should be all three.

**Lightman009** · 07-03-2002, 03:17 PM

Well, powerrack what is your idea of an ideal chest routine?

**sandwich** · 07-03-2002, 04:42 PM

i do flat & incline. never got much from decline.....dosent mean it dosent help...jus my preference. keep sets 2-3, reps 6-8....imo

**Neil** · 07-04-2002, 12:44 AM

It all depends on what is the best move for your individual biomechanics. I don't think I've gotten a lot from flat benching but I have gained a lot from inclines. I think a good routine would be 3 sets of dips and 3 sets of inclines.

**Mudge** · 07-04-2002, 02:33 AM

I like to start with incline due to upper chest lacking (improving now), sometimes I switch off though. I like dumbell movements alot, don't bounce them off your shoulders.

I do dips right now for lower chest, decline I'm not a big fan of.

I also like flys, unfortunately with dumbells the movement is limited, so cables are nice if you prefer getting the inner chest as well.

**Pazza** · 07-04-2002, 02:51 AM

- Bench press
- Incline Dumbell press

IMO Incline dumbell press is so important because it fills the upper chest and adds plenty of mass onto the Deltoids and Triceps!

**LAM** · 07-04-2002, 07:47 PM

Definitely all three...

Many people do not reap the benefits of doing decline db presses on a consistent basis

**crackerjack414** · 07-04-2002, 11:32 PM

I think the most important thing in any chest routine should be variation to vary between dbs and regular bench try to change up your program every 4 weeks or so to avoid periodization(sp). There is no magical formula for a good chest just hard work and variation. I like to adjust the angle of the bench with each set of db incline. Iam a fan of hit training and I believe you should take each set to failure.

**Robboe** · 07-05-2002, 09:41 AM

What a great thread, I love inclines!

**Scotty the Body** · 07-05-2002, 07:39 PM

Originally posted by The_Chicken_Daddy
What a great thread, I love inclines!

Hahahaha, sure you do!

**Robboe** · 07-06-2002, 06:48 AM

Censorship!

**Scotty the Body** · 07-06-2002, 10:02 AM

Originally posted by The_Chicken_Daddy
Censorship!

Really?

Damn I missed it.

**Training God** · 07-06-2002, 01:09 PM

Originally posted by Prince
IMO all three should be used.

**arbntmare** · 07-09-2002, 03:12 PM

hmmm my decline suxs ass.. i mean compared to my incline i only do about 20-30 more lbs in decline than with incline... kinda of interesting eh?

**Mudge** · 07-09-2002, 03:26 PM

All your base are belong to us

hmmm my decline suxs ass.. i mean compared to my incline i only do about 20-30 more lbs in decline than with incline... kinda of interesting eh?

Hard to know without knowing what percentage that is, are you benching 405x12 reps or are you benching 95x2 reps or ?

**arbntmare** · 07-09-2002, 06:29 PM

well let me think now.. i do dumb bell presses mostly i can do up to 60lbsx6 in incline and about 70lbsx8? guessing here cause i don't like doing it

**crackerjack414** · 07-09-2002, 08:49 PM

Its always seemed to me that every one is actuely strongest in decline bench.Me for example I can bench about 40 pounds more than my normal bench on decline.

**Snake_Eyes** · 07-09-2002, 09:32 PM

I always liked:

BP- heavy, 2-3x5-6, maybe a lighter set or a paused set
Dips- heavy, 1-2x5-7, maybe a lighter set
Decline BP- speed, ~80%, 3-4x5, accelerated as fast as possible
Db Flyes- light, with a progressive ROM to stretch the pectoral muscle and develop the tendinous complex

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