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Which gives you better chest development?

Which gives you better overall chest development?

  • Incline bench

    Votes: 20 66.7%

  • Flat bench

    Votes: 10 33.3%
  • Total voters
    30
ooooooo boy this is going to be controversial..lol..my personal experience is that inclines have been doing very well for me..i do inlclines 5x5 and always follow that with flat dbells or evem reg flat bench for 2x8-10..flats and inclines should be a part of a well rounded chest rotuine..it just depends which one you want to emphasize
 
wnt2bBeast said:
ooooooo boy this is going to be controversial..lol..my personal experience is that inclines have been doing very well for me..i do inlclines 5x5 and always follow that with flat dbells or evem reg flat bench for 2x8-10..flats and inclines should be a part of a well rounded chest rotuine..it just depends which one you want to emphasize
Click to expand...

That is exactly what I am thinking of doing. While I am not a BBer, I also have no real use for flat bench (ego means nothing to me in this matter). I am thinking of switching my 5x5 chest move to incline BB and then doing flat DB for the accesory.
 
KillahBee said:
That is exactly what I am thinking of doing. While I am not a BBer, I also have no real use for flat bench (ego means nothing to me in this matter). I am thinking of switching my 5x5 chest move to incline BB and then doing flat DB for the accesory.
Click to expand...
today is chest for me this is what ive been doing for awhile and seeing good strength/size..
incline BB 5x5
flat dbell 2x6-10
decline 2x8
 
wnt2bBeast said:
today is chest for me this is what ive been doing for awhile and seeing good strength/size..
incline BB 5x5
flat dbell 2x6-10
decline 2x8
Click to expand...

I think I am going to copy the first 2 and use DB flyes for my last movement (I love the stretch it gives me and it's good for the shoulder rehab).
 
I do both. The incline builds the clavicular head (upper pecs), which is a seperate muscle from the sternal head (Main pecs), which is what the flat bench works.

This is kind of a dumb poll/question, it would be more intelligent to compare flat bench to flies.
 
Aeoleon said:
I do both. The incline builds the clavicular head (upper pecs), which is a seperate muscle from the sternal head (Main pecs), which is what the flat bench works.

This is kind of a dumb poll/question, it would be more intelligent to compare flat bench to flies.
Click to expand...


awesome input. cock.
 
BOTH! Every few weeks I alternate between Inclines and Flat for my primary chest exercise, the other I use as secondary. I couldn't imagine just focusing on one or the other.
 
Both.

I think inlcine/flat combo is the way too go. I generally avoid decline and dips -- although sometimes for fun I do declines, or dips for tris.

If I could only do one chest exercise it would be an incline press with a 30 degree inlcine.

Some of those 45 degree incline benches are rediculous.
 
I am just curious why you guys like DB flies instead of cable??? I am a big free weights person, but I hate how DB flies are one of the few exercises that get easier as you complete the motion. With cables you get resistance throughout the movement. Just a thought.

Jake
 
jstrick2 said:
I am just curious why you guys like DB flies instead of cable??? I am a big free weights person, but I hate how DB flies are one of the few exercises that get easier as you complete the motion. With cables you get resistance throughout the movement. Just a thought.

Jake
Click to expand...

IMO, cable flyes are just as good as regular flyes.

Good chest finisher, never would base a program around them though.
 
jstrick2 said:
I am just curious why you guys like DB flies instead of cable??? I am a big free weights person, but I hate how DB flies are one of the few exercises that get easier as you complete the motion. With cables you get resistance throughout the movement. Just a thought.

Jake
Click to expand...


I use them because they also act as good strengthening for my injured shoulder.
 
Incline bench...no contest....I did flat first than incline after for awhile and got very little in the way of chest development...now do inclines then flats and the gains have been good

The one negative thing I have noticed though is that it is easy to plateau on inclines...so I try to use both BB and DBs
 
psychedout said:
Both.

I think inlcine/flat combo is the way too go. I generally avoid decline and dips -- although sometimes for fun I do declines, or dips for tris.

If I could only do one chest exercise it would be an incline press with a 30 degree inlcine.

Some of those 45 degree incline benches are rediculous.
Click to expand...
im guessing you dont like the incline when you are using d-bells?? like intraining said sometimes its good to switch between dbells and BB..to avoid that problem take the dbells and go to the incline BB station and do them there..ive been running 5x5 and stick with BB but if i feel like doing incline flyes i will do them there this way the incline is the exact same and doesnt feel awkward if youve been using a slightly different angle..
 
Inclines for sure, builds them from the top down, wheres the top is less developed natrually in the breast. but nothing is complete without other movements to build your chest as a whole .
 
who cares? you can't be a BB'er w/o both.

bench press
incline press
low incline db's
dips/decline press
 
wnt2bBeast said:
today is chest for me this is what ive been doing for awhile and seeing good strength/size..
incline BB 5x5
flat dbell 2x6-10
decline 2x8
Click to expand...


That rally all you do today?????????
 
wnt2bBeast said:
yep along with bi's and calves..
trust me 9 sets of presses for chest is plenty..im starting to get to where my 5x5 is getting tough
Click to expand...

bout dam time, lol.

Today is chest day for me too (have to decide what im going to do for sets today), suppose to be yesterday but trained back with a guy i bounce/babysit with.

The things that have helped me most with bench is BARBELL, BARBELL, and more BARBELL and just some supplementary db work.
 
cwick0 said:
bout dam time, lol.

Today is chest day for me too (have to decide what im going to do for sets today), suppose to be yesterday but trained back with a guy i bounce/babysit with.

The things that have helped me most with bench is BARBELL, BARBELL, and more BARBELL and just some supplementary db work.
Click to expand...
lol..i agree i do like the feel of dbells but in the past i found that if i did them week in and week out when i went back to BB it felt a little awkward and would take some time in getting used to the bar again..but i like them alot as my secondary move..
 
The problem I have with inclines is that at my shitty gym the incline benches are inclined way more than you'd want and work the shoulders as much (or even more!) than the chest, it seems. Can't put anything under the flat benches cause they're bolted to the floor. Still, I do both.
 
Backlash said:
The problem I have with inclines is that at my shitty gym the incline benches are inclined way more than you'd want and work the shoulders as much (or even more!) than the chest, it seems. Can't put anything under the flat benches cause they're bolted to the floor. Still, I do both.
Click to expand...
i hear ya we have 2 inclines one that is reall steep almost like doing military press and one by icarian which is fairly new and perfect so i always use that one..are they worried some one is going to walk out with a bench? lol
 
Backlash said:
The problem I have with inclines is that at my shitty gym the incline benches are inclined way more than you'd want and work the shoulders as much (or even more!) than the chest, it seems. Can't put anything under the flat benches cause they're bolted to the floor. Still, I do both.
Click to expand...

Let me guess, 45 degree angle (angle at which most fixed incline benches are). If this is the case, it isnt too much. Incline will definitely hit your front delt, but it is impossible not to when hitting incline.
 
I prefer the flat bench as incline hits my shoulders harder than my chest. I think the flat bench is a good developer if you use a medium-wide grip and keep your elbows perepndicular to your body, but then that's just me. I do like barbell incline benching though. I would say heavy strict dumbell benching is better than either for chest development, but again that's just my opinion.
 
This was an enlightening poll.

Because of what I learned from it and the posts, I changed my 5x5. I use to use BB flat bench as my 5x5, but now will alternate between flat and incline.

Thanks Killah. Give that man some green.
 
Synpax said:
This was an enlightening poll.

Because of what I learned from it and the posts, I changed my 5x5. I use to use BB flat bench as my 5x5, but now will alternate between flat and incline.

Thanks Killah. Give that man some green.
Click to expand...


You got it brother. I actually decided to do something along the same lines and change my accessory movement to DB inclines. Looking forward to seeing results.
 
You should definitely see a difference, i did. My upper pec was being dominated by my front delt, it has finally got up.
 
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