Please Scroll Down to See Forums Below For putting less strain on the front delts. My problem is my front delts are a little oversized for the rest of my body. Basically it makes my chest look as if it collapses in so to speak. Would incline be better to bring the chest out more or would flat? I need my chest to stick out further away from my front delts. I was told by one of the trainers to do incline only. So should I take his advice or what? What should my chest workout be?
Flat or incline?
- Thread starter Neo22
- Start date
Welcome to the boards brother!! Your going to hit your front delts hard regardless when you bench. Whether incline or flat. Incline seems to hit my front delts even more then flats though. If you want to build a full chest however, Id reccomend that you do both movements. I wouldnt be concerned with the imbalance, just make sure to hit the chest hard so itll start growing. Should even out somewhat over time. My shoulders have always overpowered my chest also. I dont train for proportion or symettry so it was never much of a concern, I just wanted to get my chest bigger, regardless of my shoulder size. How long have you been training? KEEP KILLING THAT SHIT!!
S
shawnerk
Guest
beast- what if he did more fly movements- flat, incline, decline flys- those kinda isolate the chest more so than delts. Or maybe pre-exhaust your delts by putting them a day or two before your chest workout. Or when you do flat bench, press your shoulders back and then down, and try benching- might hit chest more. Hmm- I don't know if these will work- just ideas.
shawnerk said:
Solid suggestions! A fly specific workout sounds like a good suggestion, the others I have NO experience with and not sure theyd help with that. Never hurts to experiment though. I would suggest heavy flies, but dont think theyre optimum by themselves, to build the chest big. I think heavy flies with presses is a real good combination. Problem is the delts will likely continue to grow! Ive never found myself in a position where I didnt want a muscle to grow anymore, and depending on the amount of time training, and the extremity of this disproportion Im not sure its really a problem. It might be possible to build a large chest on an all fly workout, just never tried it! If this is a huge concern, that might be a possibility. With enough forced reps and dropsets you could probabally tear the chest up pretty good. Dont see why not. Especially if size is the concern and not strength. Cant say I have ANY real experience with this method. When I first started I did an all fly type of routine, before I learned to bench, but this was in the very early stages of my training, and I couldve grown off of anything, if I trained it hard enough. My chest never got any decent size until I started benching (inclines and flats mainly). Im sure competitive type bodybuilders could answer this well. Needsize might be a good person to ask. Best of luck!
TRUEsoldier
Banned
Well my suggestion is that if your shoulders are overpowering them, and you dont want them to grow as much, kinda control neglect them!! and what I mean by that is do them on your chest day, and doe them after you do chest. This will make them alreay worn out, and will not work them as hard! then also perform chest twice a week, kinda like this:
monday Chest(heavy) shoulders
tuesday blah
wednesday off
thursday Chest (light), blah
friday blah
blah being whatever the fuck you want them to be!! This should do two things for you, one: stimulate the chest muscles twice a week while shoulders only once! two: your front delts will be worn out during your chest routine, so you wont hit them hard directly!
As for your chest routine I would do
heavy day :Incline BB press, Flat DB press, Incline DB fly
Light day: speed bench, chest dips
(this is my exact chest routine, and I fuckin love it!)
and by the way yes, Incline would dffinatly hit the front delts more, cuz it is closer to a military press movement than flat is. Also bring your grip in a bit, and it will not hit your front delts as much and incorporate your tri's more!
Peace
monday Chest(heavy) shoulders
tuesday blah
wednesday off
thursday Chest (light), blah
friday blah
blah being whatever the fuck you want them to be!! This should do two things for you, one: stimulate the chest muscles twice a week while shoulders only once! two: your front delts will be worn out during your chest routine, so you wont hit them hard directly!
As for your chest routine I would do
heavy day :Incline BB press, Flat DB press, Incline DB fly
Light day: speed bench, chest dips
(this is my exact chest routine, and I fuckin love it!)
and by the way yes, Incline would dffinatly hit the front delts more, cuz it is closer to a military press movement than flat is. Also bring your grip in a bit, and it will not hit your front delts as much and incorporate your tri's more!
Peace
Allright guys thanks for the replies so far. I've been training off and on for about 5 years now. I've been consistent for over the last 3. I don't really do any front delt work at all. LOL. THey just grow anyways. On shoulder days I mainly do rear delts and traps. I haven't been doing much at all with shoulder press movements. I was told that my form on bench may have been off. I was told to stick my chest out and keep my shoulders on the bench. I tried it with incline last week and it felt MUCH different. So maybe the problem is I have been using more shoulder than chest for my presses? Who knows. Thanks for the replies as I still consider myself a noob compared to most of you on here!
yomama
Banned
I'm not talking about partial reps. I'm talking about benching and going all the way up and that's where your front deltoids come into play. Not as much on flat bench but on incline, that's where you notice it the most. Just stopping short of coming all the way up will put less deltoids into play.BOOEY said:
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