flat or incline bench, or both?

[Serea]

Doing two bench days a week this month. Wondering, would it be best to do both as incline, or one day incline one day flat? I have no rotator cuff problems.

Thanks.

 

[Liftbig]

variation is good.

 

[Lord_Suston]

try them both unless you are just solely preparing for a bench meet

 

[RusPA81]

try them both unless you are just solely preparing for a bench meet

I agree. I am not sure if I agree with doing chest twice a week, but if you are using low volume you should be fine. If you have a particular weakness, such as upper chest, you may want to spend more time with inclines.

 

[louden_swain]

For overall pectoral development, I recommend incline barbell presses.

Of course, if you are a powerlifter goals are much different.

If you are interested in building . . . start inclining like hell.

 

[RusPA81]

Sounds good. Just remember to watch your volume. You can easily overtrain with such a split. Good luck. Lets us know your results.

 

[Serea]

Thanks, guys.

Doing the big 3 twice a week to build up my strength.

Monday: squat, deadlift, bench
Wednesday: overhead press, pull-up, barbell row, standing calf raise, weighted sit-up
Friday: squat, deadlift, bench

 

[Atomic Punk]

If you are training with any kind of intensity bro, then twice per wekk, ESPECIALLY on the big 3, is too much in my opinion. No time to recoup.

 

[MsBeverlyHills]

atomic- your totally wrong.

Advanced lifters do best training each muscle group 2xwk using 80% of 1-RM-- for maximal growth**

**read up- - 2003 ASU meta-analysis report

 

[RusPA81]

atomic- your totally wrong.

Advanced lifters do best training each muscle group 2xwk using 80% of 1-RM-- for maximal growth**

**read up- - 2003 ASU meta-analysis report

Thats why I said it all depends on the volume.

 

[louden_swain]

Never ever forget about incline work!!

 

[Serea]

2 warmup sets and 2 work sets for the big compounds, and 1 warmup and 1 work for calf and sit-up. I was done in 45 minutes today (squat, deadlift and bench). So I don't think I'm overtraining.

You can check my journal below, started it today.

 

[Lord_Suston]

Serea the best chest gains I have gotten so far is a heavy incline press first and then a flat bench for a little higher reps after incline

 

[RusPA81]

Serea the best chest gains I have gotten so far is a heavy incline press first and then a flat bench for a little higher reps after incline

That's what I am doing right now and I am liking it.

 

[Atomic Punk]

Thats why I said it all depends on the volume.

Exactly. That's why I said it depends on the intensity of the session(at least I meant to say that). She just likes to pull my pigtails, cause she is in love.

 

[RusPA81]

Exactly. That's why I said it depends on the intensity of the session(at least I meant to say that). She just likes to pull my pigtails, cause she is in love.

Oh OK. I get it.