Is it necessary to do Incline and Decline bench presses?

I

Iwillgetripped

0
I can bench 110 lbs. and have just acquired 90 more lbs. of free weights....effectively allowing me to eventually bench 200 lbs. as I now have the weights to accomplish that whenever the time comes.

I was wondering though, I am 6 feet and 162 lbs....which is skinny, but I notice that the area between the upper part of my pecs is skin and bones while the pecs fill out the rest of the chest.

I was wondering though, will that skin and bones part ever fill in even if I bulk to say 180lbs.+ if I just do regular bench presses or will I need to do Incline and Decline bench presses?

My entire body is being filled with muscle in the appropriate areas except this weird upper center portion of my chest and it has me curious and sometimes nervous.

Any tips?
 
you don't NEED to do them...but it is good to mix them in. I think most people will say that decline isn't necessary...which it isn't, but it is good for variation and to get your triceps a little more involved. I would definitely do incline bench though, again you don't need it per say, but it would help.
 
Iwillgetripped said:
I was wondering though, will that skin and bones part ever fill in even if I bulk to say 180lbs.+ if I just do regular bench presses or will I need to do Incline and Decline bench presses?

My entire body is being filled with muscle in the appropriate areas except this weird upper center portion of my chest and it has me curious and sometimes nervous.

Any tips?
Click to expand...


Start doing some incline close grip bench presses to target that area.

Having a solid upper chest promotes a better physique
 
Generally Incline Bench press will develop that area. Pay good attention to form, in a flat bench press, the bar usually comes down to the nipples/lower pec. In an incline, the bar should come down just about at the bottom of your neck/upper pec.
 
Close grip helps promote the central chest area.

When close grip benching (without moving your hands) try to force your hands together / inwards, this will help your inner chest
 
betsie2k said:
Close grip helps promote the central chest area.

When close grip benching (without moving your hands) try to force your hands together / inwards, this will help your inner chest
Click to expand...

Are you saying that "inner chest muscle fibers" can be emphasized over the rest of the chest muscle fibers??
Would close grip with a barbell more likely emphasize delts and tris over pecs??
 
Iwillgetripped said:
I can bench 110 lbs. and have just acquired 90 more lbs. of free weights....effectively allowing me to eventually bench 200 lbs. as I now have the weights to accomplish that whenever the time comes.

I was wondering though, I am 6 feet and 162 lbs....which is skinny, but I notice that the area between the upper part of my pecs is skin and bones while the pecs fill out the rest of the chest.

I was wondering though, will that skin and bones part ever fill in even if I bulk to say 180lbs.+ if I just do regular bench presses or will I need to do Incline and Decline bench presses?

My entire body is being filled with muscle in the appropriate areas except this weird upper center portion of my chest and it has me curious and sometimes nervous.

Any tips?
Click to expand...

Maybe yes....maybe no...
IMO -- somethings are genetically shaped that way and that's it. To attempt to gain muscle mass you will want to get more stretch and contraction per rep.

I would suggest dumbbells to do this safely, especially for longed limb folks.

Obviously, eat more calorically and make sure to get proper macro nutrients and timing down.
 
I had the same thing. Its pretty much something all skinny guys have to go through. Theres no real point in trying desperatly to "isolate" different parts of the pec. If you just do heavy basic compounds (no fancy stuff) you will grow. I had it the same way and ive pretty much only done flat bench with BBs and DBs (along with squats, deads etc ofcource) and mine changed.

Its the same as with the classic ribs example. people who are skinny asks what muscle to work to cover up their ribs, because they dont like them sticking out so much, eat, train and rest!
 
betsie2k said:
Close grip helps promote the central chest area.

When close grip benching (without moving your hands) try to force your hands together / inwards, this will help your inner chest
Click to expand...

I've never heard of that...but to each their own. Flat bench is different from incline, if that's what you are referring to. Close grip flat bench is good for tricep work though, not developing the inner chest much.


I would go for incline db bench, too...
 
Regarding the your chest. It should fill out with diet and more training, however I also have a question regarding that. My chest is broad, which most people apparently wish they had. However at the moment its fairly flat, although I have a fair bit of muscle on their. In time with reason should my pecs make it look slightly rounder, eliminating the flat look. And inbetween my pecs up until top of ribs you can faintly see the outline of ribs. Should this go with more food and training? :D
 
A barbell incline bench press worries me though, as I am in the 110 lb. range and I am not sure how much weight the screw bolts on my bench can hold at such a height (don't know where the manual is unfortunately).

I would like to continue flat bench pressing and increasing my weights as usual, I always figured as I increase my resistance load that that area would eventually shape nicely into the rest of my pecs......
 
Are you able to do military presses on your bench? Because i would say just do flat and military, instead of incline. Military works your shoulder and upper chest.
 
I do military and shoulder presses standing up.

My military/shoulder press is at 90 lbs.

I alternate between military/shoulder between workout days.
 
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