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Incline Press
- Thread starter The Rose
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Neil
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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.
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?
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?
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.
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? 
I agree.
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.
So due to my shoulder problems I dropped them from my chest work-outs, I now only use flat, decline and pec dec.
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.
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.
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.
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.
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.
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
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That's probably what I'm gonna try. I figured between 30-35 would be good.
The Rose
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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.
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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
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
Neil
Registered
On a side note I've seen more chest developement in the last 3 months doing inclines then I got in over a year on doing flat presses. I am also seeing great strength gains in this lift. IMO it is the best upper body compound lift.
