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Incline
- Thread starter SharkBoy
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Cackerot69
New member
That's incorrect.
Cackerot69
New member
Actually you don't.
On an incline press the weak links will ALWAYS fail before the chest (unless pre-fatigue or a similar technique is applied). Shoulders and triceps are the weak links, putting the bench on an incline will bring the shoulders more into play, and put the chest in its weakest position. The pec majors primary function is to pull the arm across the chest and downward - therefore a decline press/dips are the best among the presses. A dip/decline press will minimize the weak links (the lats will come into play more, but they are not a "weak" link and act only as a stabilizer), and put the chest in its strongest position.
Don't buy into that "you can work the upper chest with incline presses and the lower with declines!" crap. This is not possible because of the pecs anatomy. Period.
In case you don't get the point - you should work the chest in its strongest position and minimize the weak links, and do not waste time trying to target the upper/lower chest individually.
On an incline press the weak links will ALWAYS fail before the chest (unless pre-fatigue or a similar technique is applied). Shoulders and triceps are the weak links, putting the bench on an incline will bring the shoulders more into play, and put the chest in its weakest position. The pec majors primary function is to pull the arm across the chest and downward - therefore a decline press/dips are the best among the presses. A dip/decline press will minimize the weak links (the lats will come into play more, but they are not a "weak" link and act only as a stabilizer), and put the chest in its strongest position.
Don't buy into that "you can work the upper chest with incline presses and the lower with declines!" crap. This is not possible because of the pecs anatomy. Period.
In case you don't get the point - you should work the chest in its strongest position and minimize the weak links, and do not waste time trying to target the upper/lower chest individually.
MonStar1023
New member
Cackerot69
Yeah dude I got a ? for you that I really dont understand. I can understand what your saying 100% but I just dont understand how in the world people can swear for years in this sport that incline puts for emphasis on the upper chest and you claim that it doesnt make a difference... I hear what your sayin bro I really do but why do people who stick to flat barbell presses and dips and decline all have thin upper chests and thick lower/middle chests? I have literally witnessed this in highschool. What do you recommend for upper pecs?
Yeah dude I got a ? for you that I really dont understand. I can understand what your saying 100% but I just dont understand how in the world people can swear for years in this sport that incline puts for emphasis on the upper chest and you claim that it doesnt make a difference... I hear what your sayin bro I really do but why do people who stick to flat barbell presses and dips and decline all have thin upper chests and thick lower/middle chests? I have literally witnessed this in highschool. What do you recommend for upper pecs?
Cackerot69
New member
I've never seen a before after picture in which an individual has changed the shape of their muscles. So yeah, I gotta chock it up to genetics and wishful thinking.
People assume because they "feel" an exercise in the upper chest more they are working the upper chest more. This is not the case, and this is the source of a lot of myths regarding this.
People assume because they "feel" an exercise in the upper chest more they are working the upper chest more. This is not the case, and this is the source of a lot of myths regarding this.
Cackerot69 is right, you can't change the shape of your muscles, it pre-determined in your genetics. You can only make them harder, bigger, stronger, or more defined. My upper chest sucks and I have done everything to try and change that but unfortunately I have to thank mom and dad for giving me a nasty upper chest.
MonStar1023
New member
Whatsup Cackerot69... yeah I agree that you cant change the shape of your muscles I just always thought that different exercises put more stress on different parts of a muscle group. For example pulldowns add width to the lats while bentover rows are for thickness.
When sufficient weight is used, i feel that the upper pecs do come into play assisting when i do weighted dips or flat benches, the question remains is: if i become a lot stronger doing one year of just weighted dips (no weak delt links here), will the amount of weight i be able to use build more upper pecs eventhough eventhough only part of the stress goes to upper pecs?
iow: on pound for pound basis i think incline benches stress the upper pecs more, but if front delts become at some point the weak link, would it be beneficial to focus on dips and just push away much more pounds thasn you would be able using inclines and get full upper pecs anyway (if genetics allowes it?)
iow: on pound for pound basis i think incline benches stress the upper pecs more, but if front delts become at some point the weak link, would it be beneficial to focus on dips and just push away much more pounds thasn you would be able using inclines and get full upper pecs anyway (if genetics allowes it?)
Cackerot69
New member
"if i become a lot stronger doing one year of just weighted dips (no weak delt links here), will the amount of weight i be able to use build more upper pecs eventhough eventhough only part of the stress goes to upper pecs?"
Dips stress the "upper" chest more, because of the weak link issue. Your entire pec major is contracting to the same degree whether you do a dip or an incline press.
Dips stress the "upper" chest more, because of the weak link issue. Your entire pec major is contracting to the same degree whether you do a dip or an incline press.
A
AnabolicDiabetic
Guest
Decline sucks...and its bad for your shoulders. I know some guys love them, I think they are a total waste of time....do dips. Alternate starting your chest day with flat and incline press and you'll get maximum benefit from both.
I do decline and my lower chest growth.
in phases that i don't do decline my lower chest 'doesn't growth. If you target in a different side of your muscle you will stimulate all your muscle and the more stressed will be the lower in the case.
Your explanation is good, but I the instructors and bodybuildings do different exercises to stimulate other sides off the muscles.
in phases that i don't do decline my lower chest 'doesn't growth. If you target in a different side of your muscle you will stimulate all your muscle and the more stressed will be the lower in the case.
Your explanation is good, but I the instructors and bodybuildings do different exercises to stimulate other sides off the muscles.
bignate73
New member
MonStar1023 said:
listen to what you just said "muscle group" ie back.
pulldowns main emphasis is the latissimus dorsi.
rows.....rhomboids, traps, teres major AND lats. your assumption is correct but its not just the lats the comprise your back and definitely not the lats that give thickness.
Inclines stress the upper pectorals to a *slightly* greater degree than flat bench presses, but the over all effect may be negligible at best. There are reasons for changing & adding exercises beyond trying to stress a certain head/part of a muscle over another. Eventually your body adapts to the stresses imposed upon it and then a change of exercises is beneficial for increased muscle growth.
Cackerot69
New member
You guys never learn...
I have to disagree with this
I feel that incline hits the upperchest more than the middle/lower and the result of this is a more fuller powerful looking chest
remember that the upper area carries the whole chest and flat bench is not going to stimulate this area like incline
of course only time will tell wether i am right and be it on my own head if I am wrong
ive seen countless people with concave chests lift big on the flat, ignoring incline, and ive seen big dudes ignoring flat and solely concentrating on incline
why? because they say it gives them a powerful LOOKING chest
I feel that incline hits the upperchest more than the middle/lower and the result of this is a more fuller powerful looking chest
remember that the upper area carries the whole chest and flat bench is not going to stimulate this area like incline
of course only time will tell wether i am right and be it on my own head if I am wrong
ive seen countless people with concave chests lift big on the flat, ignoring incline, and ive seen big dudes ignoring flat and solely concentrating on incline
why? because they say it gives them a powerful LOOKING chest
Inclines put slightly more emphasis on the pec minor which runs underneath the pec major over the 3rd to 5th ribs.
A more developed pec minor may give the impression of a 'fuller' chest and bigger upper chest, but the empahsis is quite minimal and won't make *that* much of a difference.
I'm gonna replace inclines with weighted dips once i finish dieting to help me break my incline plateau.
A more developed pec minor may give the impression of a 'fuller' chest and bigger upper chest, but the empahsis is quite minimal and won't make *that* much of a difference.
I'm gonna replace inclines with weighted dips once i finish dieting to help me break my incline plateau.
bignate73
New member
pec minor is easy to train as well.
hold a bar at the top of the movement, protract your shoulder blades so that you lift the bar about another 2 inches up and bring the bar back to the position. there you have it. so....the arms are straight and the only thing doing the work is the pec minor to move the bar up from your average bench height.
hold a bar at the top of the movement, protract your shoulder blades so that you lift the bar about another 2 inches up and bring the bar back to the position. there you have it. so....the arms are straight and the only thing doing the work is the pec minor to move the bar up from your average bench height.
