Is it really necessary? I do notice that my upper chest isn't as big as it should be, I'm not 100% sure. If it is a worthwhile exercise then is it best to do on the same workout as I do my regular bench press? Also what kind of weight should incline bench be when compared to regular bench?
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Doing incline+decline benchpress
- Thread starter Liquid Tension
- Start date
decline/incline bench are both important, being that they work different parts of your pecs. and obviously your not going to be able to do nearly as much weight with incline compared to regular benching.. whatever weight you can do consistantly is a good weight.. as for sets, everyone has different preferences.. ill leave that option open to you
Decline is very important as you isolate you peck Major, you can simulate this by using a peck deck, or fly machine whilst standing instead of sitting.
Incline chest press is not as important for body building but very important for motory skill based exersises like puch ups. Incline uses less of ur peck major and more of ur peck minor and front delts.
Incline chest press is not as important for body building but very important for motory skill based exersises like puch ups. Incline uses less of ur peck major and more of ur peck minor and front delts.
decline press can make ur pecs be big saggy bussoms, eventually. they do focus more on your pecs than regular bench and incline but the whole thing about lower pec isn't true. there is no lower pec.
if you want to look your related to the incredible hulk then try this...
on the day when you work out your chest sit down on the bench and load the bar with about 60% of your 1repmax. grab the bar and wrap your thumb in the same direction as your fingers. pinch your shoulder blades together and push ur shoulders down towards your waist. bring the bar down using your lat muscles, hold the tension and tap ur chest, then grind the bar up keeping your shoulder blades pinched together and try to fold the bar in half. this will fire your pecs up like they have never been fired on the exercise which allows you to load your pecs heavy than any other exercise. because your shoulders are pressed towards your waist they are being saved and won't get injured.
hit out five reps and stand up. walk around for thirty seconds to three minutes and shake your arms out. right now your gonna be saying...this is for babies I could do this all day. well get back and hit out another five reps and rest another from thirty seconds to 3 minutes. go for seven sets and that will be your pec workout for the day. give it three days and do this again but add 5lbs. rest three days and give it another 5lbs. keep adding 5lbs every three to five days.
you'll be a bench press power house in 5 weeks with some muscle to show for it as well.
if you want to look your related to the incredible hulk then try this...
on the day when you work out your chest sit down on the bench and load the bar with about 60% of your 1repmax. grab the bar and wrap your thumb in the same direction as your fingers. pinch your shoulder blades together and push ur shoulders down towards your waist. bring the bar down using your lat muscles, hold the tension and tap ur chest, then grind the bar up keeping your shoulder blades pinched together and try to fold the bar in half. this will fire your pecs up like they have never been fired on the exercise which allows you to load your pecs heavy than any other exercise. because your shoulders are pressed towards your waist they are being saved and won't get injured.
hit out five reps and stand up. walk around for thirty seconds to three minutes and shake your arms out. right now your gonna be saying...this is for babies I could do this all day. well get back and hit out another five reps and rest another from thirty seconds to 3 minutes. go for seven sets and that will be your pec workout for the day. give it three days and do this again but add 5lbs. rest three days and give it another 5lbs. keep adding 5lbs every three to five days.
you'll be a bench press power house in 5 weeks with some muscle to show for it as well.
ok so there are 4 parts to the chest muscle which are pectoralis major sternal, prctoralis major clavicular, pectoralis minor, and serratus anterior.
the sternal is the big one in front you do regular bench for this one. the clavicular is the one above the sternal just below the clavicle bone (duu) which you do incline bench. the minor is from the shoulder to the ribs 3rd to 5th for this you do decline or dips. and the anterior is on the ribs and the Scapula or just to the sides of the sternal's you do incline shoulder raises / incline bench for this one. if you want a nice looking and fully functional chest then yes you need to do all 3 exercises.
the sternal is the big one in front you do regular bench for this one. the clavicular is the one above the sternal just below the clavicle bone (duu) which you do incline bench. the minor is from the shoulder to the ribs 3rd to 5th for this you do decline or dips. and the anterior is on the ribs and the Scapula or just to the sides of the sternal's you do incline shoulder raises / incline bench for this one. if you want a nice looking and fully functional chest then yes you need to do all 3 exercises.
i heard that decline wasnt that important
wow I did incline today and I could really feel it up there, it was great. I just didn't give it much thought before because I read somoene's post saying that the "other two" benches aren't important. I don't really want big saggy man boobs later on in life though.
another thing to consider when your working out is, do you want functional muscle or show off muscle. by this I mean you can workout so you just look good but in reallity your not very strong, and you couldn't lift someone over your head, or a heavy box. that someone else your same size could. so when it comes to a functional body, the small muscles are just important as the big ones. ive seen many examples of this In the real world, and there is a big difference. you must decide which one you want more, flash or function.
how important is decline?
ok so not important for flash(looking good), but needed for better function(using your muscles in a real world situation). if you read my previous post it's real easy to figure out. this is prity cut and clear, so in a nutshell you will look better and have more functional chest if your doing decline, if you don't care about that then fine you will still look good with just bench, but you wont have as functional of a chest. Im not sure how else to say it. maby find a friend, have them read this and they will explain it.
what if i do cable fly's, does that work what decline works, cause ive never done decline.
ok thanks......