What I noticed after dropping flat bench from my routine...

[UA_Iron]

and instead doing incline bench press.

damn I got strong in incline, but my flat bench is really lagging now. I think its in my triceps too.

My arms havent gotten much bigger, mainly my triceps.

I think flat bench is just a solid compound lift for triceps, pecs and shoulders and incline isnt really the best substitute for it.

 

[DaveTSI]

ive been doing incline for the past month instead and my flat bench is hurting now. but my incline is really getting decent now. just trying to build a little more upper chest, i dont like collar bones.

 

[wnt2bBeast]

that seems odd..since inclines will help youre bench somewhat...try adding in a couple of sets of flat after inclines for 8-10 reps and try to focus on the groove

 

[DaveTSI]

i disagree wnt2bbeast. why do you think incline helps your flat bench strength?

 

[help4john]

Isn't the chest just one big muscle - well two, left and right pec? It only makes sense that incline bench would help your flat bench because it's still a chest lift and used for total chest development. Flat bench is still the best, IMHO, for overall chest development and strength while incline concentrates on the upper portion of the chest. Why not flat bench first and use incline as an auxillary? This would be the best of both worlds.

 

[wnt2bBeast]

i disagree wnt2bbeast. why do you think incline helps your flat bench strength?

well for one they have helped my bench..
second though not a major assist move theyre a part of alot of powerlifting training..you cant argue with someone who has an 800lb bench

 

[Carmen]

well for one they have helped my bench..
second though not a major assist move theyre a part of alot of powerlifting training..you cant argue with someone who has an 800lb bench

true.
UA iron- add declines. do flat bench one day and assistance work a few days later.
on your assistance day, try declines and inclines. both days do some tricep work and dumbells one of those days- not too heavy.

 

[DaveTSI]

well, i guess the reason my flat bench max lags after a few weeks of inclining is that the triceps and shoulders dont do as much work, and those are actually what lose strength. makes sense i guess. and no wnt2bbeast, you cant argue with those mofo's lol.

 

[bignate73]

if you are going to add in declines, why not use that as your close grip work. every few weeks hit some flat dbells palms facing to keep the power off your chest, your lockout should be fine with your decline work.

I dont rotate flat bench out, but if I did, I would do it that way.

 

[SlavikHavik]

Isn't the chest just one big muscle - well two, left and right pec? .

Theres the major and minor groups.
But besides that the good thing about pecs is that you can focus in on the diffrent fibers. When i flex my pecs i can make them do a wave by flexing the diffrent fibers. So thats evidence right there that you can activate some fibers and not activate others.

 

[TRUEsoldier]

I think it is a must to do both benches. I change it up.
Current routine is 5x5 incline BB, then 2x10 of flat DB press, and 2x10 slight incline DB Fly! on heavy day

and on light day: 10x3 on flat speed BB bench, and then 5x10-15 chest dips

so I think I hit both heads of the chest pretty good each week...

But I havnt tried flat BB press heavy for awhile, so who knows if I lost anything, but I am not worried on that for now.
I think the biggest reason you lose at first, is cuz you gotta get use to the motion again!

Peace