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incline, decline, flat benchpress???

freakbomb Posts: 24 Joined: 2005/03/31	2005/03/31, 10:26 PM is it really important to do all three posititions? if yes why? if not, why?? cuz i only stick with the flat ones, i wanna know if thats good or need more improvement??? thank u
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/03/31, 10:51 PM You should use all 3. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
kakaroto Posts: 893 Joined: 2002/05/09	2005/03/31, 10:53 PM missing one excercise means not develop the muscle that excercise works. do you want a nice big chest? wotk them all
7707mutt Posts: 7,686 Joined: 2002/06/18	2005/04/01, 06:47 AM And please try not to post the same question in different boards -------------- Less Talk, More Chalk! 7707mutt@freetrainers.com
bropie Posts: 1,084 Joined: 2004/12/04	2005/04/01, 07:25 AM simply put, incline will work the upper pectoral, flat work middle, and decline work lower
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/01, 09:28 AM From what I understand, flat is a piss poor for a chest excercise. Mostly its an ego thing. You can get by with just doing incline and decline.....from a body building standpoint. Decline hits thee most chest fibers(80%), followed by incline(70%......then flat(60). -------------- " The only true eye, is your minds eye"- plato
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/01, 09:39 AM do you do anything else besides bench? -------------- " The only true eye, is your minds eye"- plato
Big-E Posts: 248 Joined: 2002/08/07	2005/04/02, 11:48 AM ...and for those of you that only have access to a machine (no bench) - In my machine you do presses upright, just like your sitting in a chair. I raise the seat to the highest position for decline presses, position the seat as low as it can go for incline presses, and have the seat in the middle for flat presses. Best I can do without getting a bar/bench.
freakbomb Posts: 24 Joined: 2005/03/31	2005/04/09, 01:18 AM i focus mostly on flat bench, cuz there is only 1 incline and 1 decline, but 5 flat bench in my gym, i do dumbell fly as well, used to do dips, but i hurt my chest with it. well so andrew if flat is just alright why are there so many people doing it?? just wanna know, thank u
thedominator Posts: 288 Joined: 2005/02/16	2005/04/09, 08:36 AM its more like misconception (hope i spelled it right :big_smile:) freakbomb.. well it does work but not as efficiently as inclines or declines work.. try sorting ur time of gym so that u go to gym when there are not so many people there.. dips are very important.. try doing them once in a while.. just don't overdo them.. overdoing ANY exercise will harm ur muscles... hope i helped.... -------------- A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/04/09, 10:38 AM Make no mistake about it, all bodybuilders with large chests do heavy flat benches. They are essential. Research has shown that declines actually recruit more muscle fibers. But that is also due to the movement. Do your flat benches by all means. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
	2005/04/09, 06:08 PM I thought incline bench press did the best job of developing overall/ and especially upper chest that is so often lagging in many lifters/bodybuilders....... also I remember reading a while ago that some of the best old school bodybuilders used Dips as their staple for developing an awesome chest....some would dip with 200-300 pounds attached to them....
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/09, 06:13 PM me to menace.......people flat bench.....just cause mainly everyone else does, and its old school. That an one can usuly flat bench more, than incline.....somtimes decline........plus no one asks " hey man, what ya incline?" -------------- " The only true eye, is your minds eye"- plato
freakbomb Posts: 24 Joined: 2005/03/31	2005/04/09, 10:00 PM wow i never expect to learn so much from this single post, thanks a lot guys....
Josh1122 Posts: 29 Joined: 2005/04/12	2005/04/12, 02:10 PM You should do military presses and dips if possible. Military presses help create stabilizer muscles and the will help you bench more. -------------- Don\'t think you cant do it know you can do it.
ace-dragoon Posts: 58 Joined: 2002/02/17	2005/04/13, 04:29 PM To bb1fit. You try to share your wisdom and knowledge with people and they just seem to ignore you. I for one agree whole heartedly with you in that the flat bench is essential. BigAndrew says it "Old School". Whats up with that? On the bench press I think one needs to consider the other muscle groups it works as well. I can't get over that, "Old School". Man, do I feel old. I think it's like parents telling their kids of when they were kids. Same thing, different time. Kids just ignore ya.lol
bropie Posts: 1,084 Joined: 2004/12/04	2005/04/13, 04:55 PM the thing is ace.. andrew is just getting across the point (correct me if im wrong) that the flat bench IS in fact "old school". its the staple behind chest development. however, in recent years, like menace outlined, research has shown that incline/decline benching is important as well, as it is more target oriented to upper/lower pec development. i dont think hes downplaying what bb1fit is saying, just taking a different perspective on chest building.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/13, 09:22 PM exactly bropie..........I was merly saying, that for the most muscle fibers hit.....the incline and decline I THINK are better than the flat. -------------- " The only true eye, is your minds eye"- plato
	2005/04/13, 10:56 PM ace...I think people misunderstand the word 'old school' ...when I use it I mean something that's been done for generations and has produced great results.... people often confuse it with 'archaic' training methods...methods proven wrong by research like static stretching before exercise...which has been shown counter-productive....and does not help with injury prevention...just helps slightly with flexibility(but then most injuries happen in natural ROM).... I think incline bench press is bar far the best choice...although Andrew pointed out that decline uses most muscle fibers....however I am not sure at how good decline is at developing overall chest.... Also DIPS is an exceptional exercise and it's funny to me that no-one bother to do it....especially heavy dips...I think I am the only guy at my gym that does dips with weight strapped to me....(using those chain belts)....some of the best chests in bodybuilding generations ago were achieved with this exercise.... I have nothing against flat bench...I do it all the time also...but people overstate its importance imo...
ace-dragoon Posts: 58 Joined: 2002/02/17	2005/04/15, 12:35 AM You are correct gentlemen in that the term "Old School" is and was misconstrued. Menace, you mentioned Dips. Your saying that this is a great exercise right? I was getting a little confused in that chest was the subject and then Dips were brought up. I totally agree with that. I love dips. I don't have the luxary of working out at a gym but I do have a nice system at home I use. The dips I do are off the bathtup, I can't use any weight other than my own which is a bummer but I hammer out as many as I can each time. What a pump I get off those things and man my tri's ache afterwars. I have had my kids sit on my lap while I do them but it turned out to be to awkward. The woman is called, I gotta go. Stay cool and peace out.
	2005/04/15, 03:29 AM Dips can be used to develop great pecs and triceps...depending on how you do them....
thedominator Posts: 288 Joined: 2005/02/16	2005/04/15, 03:49 PM swarm.. freetrainers program gets changed every week as u proceed further in the program.. don't worry.. just follow the program.. i think in future weeks u'll see declines also coming :).. -------------- A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME Me and My Body are competitors... we compete each other for different goals.. supplements are Helpers.. not the Drivers of Health wagon
thedominator Posts: 288 Joined: 2005/02/16	2005/04/15, 06:53 PM ur welcome :)...glad to be help... -------------- A life worth living is a life lived with honor and dignity..bow to no moral.. THATS ME Me and My Body are competitors... we compete each other for different goals.. supplements are Helpers.. not the Drivers of Health wagon
lynamille Posts: 1 Joined: 2007/05/30	2007/06/06, 09:00 AM Is there another exercise that will work the same muscles as the incline cable crossover? Can you use free weights to achieve the same results? The cable machine is very busy at the gym that I use and I would have to rearrange the benches to do that particular exercise.
magsandken Posts: 9 Joined: 2007/06/08	2007/06/11, 02:59 PM Incline Dumbell Flies works the same...
ckates Posts: 4 Joined: 2007/07/10	2007/07/10, 01:01 PM Let's say you have limited time (1:15) to warm-up, stretch, lift/focus on one body part and do 1/2 hr-plus of cardio... for a wide sweep and top third of chest as essentials can you recommend the best three to four exercises. Thanks in advance.