Inclined to inclines

[Chrisco915]

INCLINED TO INCLINES​

It is my opinion that incline and decline presses are better chest stimulators than the flat-bench variety, as well as being safer. As regards incline and decline work, it is often said that the former is for the upper-pec area and the latter is for the lower-pec region. I don't agree with that: In comparison to flat-bench presses, the incline and decline versions afford a much fuller range of movement, which in turn means they are superior for generating all-around pec development. my personal choice as the principal mass builder for pecs is the incline press.​

For this exercise, I set the bench at an angle of 30 degrees: any steeper and the front delts are called into play too much. because chest is a large bodypart and I will be using quite a bit of weight for my main set of incline benches, I do three warm -up sets. the first set is twelve reps with a very light weight; the second is ten reps with about my half my main-set weight; and the final warm-up set is eight comfortable reps with about 70% of my main-set weight. settling myself onto the bench, I take a grip about six inches wider (each side) than shoulder width, and I visualize moving the bar through a full range of motion. that means lowering the bar to touch my upper pecs,before, without bouncing it, pressing it back to arms' length. at that fully extended position, I tense my pecs for a full muscular contraction. to achieve full muscular contraction, imagine that you are trying to push your pecs together. when i reach failure, I'll most often go on to complete two forced reps, although I'll finish off with a couple of rest-pause reps from time to time.​

Quoted from 'A Warriors Story' by Dorian Yates​

I agree with this 100%. Once I made this change.......my chest grew faster than ever.​

 

[cmarcell]

Only problem is the incline press at my gym seems higher than 30% and it's flat out uncomfortable for me. I ditched it. Any incline I do is with DB's.

 

[viciousness]

so tru i also switched to work on more incline then flat lately and have seen a big difference, I also have noticed barbell incline (reccomendation of a bor here) has really shown some real nice results instead of me doing db all the time

 

[keasbey]

hmm interesting. i dont think i have access to a 30 degree one either. id like to know what he means by safer

 

[SaiBoT]

Only problem is the incline press at my gym seems higher than 30% and it's flat out uncomfortable for me. I ditched it. Any incline I do is with DB's.

Put a couple of 45lbs plates under the bench at the seating point the degree will be at 30.

 

[SaiBoT]

INCLINED TO INCLINES​

It is my opinion that incline and decline presses are better chest stimulators than the flat-bench variety, as well as being safer. As regards incline and decline work, it is often said that the former is for the upper-pec area and the latter is for the lower-pec region. I don't agree with that: In comparison to flat-bench presses, the incline and decline versions afford a much fuller range of movement, which in turn means they are superior for generating all-around pec development. my personal choice as the principal mass builder for pecs is the incline press.​

For this exercise, I set the bench at an angle of 30 degrees: any steeper and the front delts are called into play too much. because chest is a large bodypart and I will be using quite a bit of weight for my main set of incline benches, I do three warm -up sets. the first set is twelve reps with a very light weight; the second is ten reps with about my half my main-set weight; and the final warm-up set is eight comfortable reps with about 70% of my main-set weight. settling myself onto the bench, I take a grip about six inches wider (each side) than shoulder width, and I visualize moving the bar through a full range of motion. that means lowering the bar to touch my upper pecs,before, without bouncing it, pressing it back to arms' length. at that fully extended position, I tense my pecs for a full muscular contraction. to achieve full muscular contraction, imagine that you are trying to push your pecs together. when i reach failure, I'll most often go on to complete two forced reps, although I'll finish off with a couple of rest-pause reps from time to time.​

Quoted from 'A Warriors Story' by Dorian Yates​

I agree with this 100%. Once I made this change.......my chest grew faster than ever.​

I have this book in portuguese back home. And I remember this part. Dorian Yates was great!

 

[SouthernLord]

I love low incline DB presses. This is my favorite chest exercise.

 

[cobracock1979]

+1 low incline - i dont flat bench anymore