Not exact matches
The close - grip incline
bench press is another compound classic that will allow you to
work tri's with a greater range of motion compared to a close - grip
flat bench press.
Anterior (front) head of the shoulder is used in pushing movements and gets heavily
worked when you do incline and
flat bench presses.
This is the probably most
worked part of the chest with the
flat bench press.
As the incline goes from -45 degrees (a decline flye), to 0 degrees (the
flat bench flye), to 45 degrees (an incline flye), to 90 degrees (the military, or shoulder
press), the primary muscles being
worked progresses from the sternal region of the pectoralis major, to the clavicular region of the pectoralis major, to the deltoids (shoulders).
Work Sets •
Flat Bench Press.
Deadlift 315 x 4 —
Flat Bench 240 x 5 — DB Shoulder
Press 80 x 4 — Squats not as good 245 x 4 but don't want my legs to get much bigger so not as important to me, still
working on it though.
Work Sets •
Flat Bench Presses.
I tried the
flat, incline and decline
bench presses, I tried narrow and wide - grip
bench presses, partial - rep
bench presses, lifting heavy weights and light weights, I also tried different rep ranges and sets... but nothing I tried seemed to
work.
But a better way to get all 3 areas of your chest is to do a regular 4 - to - 6 sets of 4 - to - 12 reps workout doing middle chest compound exercises like dips and
flat barbell or dumbbell
bench presses (which basically
works your entire chest anyway) followed by you doing chest isolation exercises for your upper and lower chest - for example...
Repeat this for 3 to 5 reps.. This technique
works best for the
flat barbell
bench press.
At one point my standard chest workout included 4 sets of 225 lbs on the
flat bench press and I wasn't
working by back AT ALL.
FIRST incline
press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline
press using thick bar 1 x 8 - 10 dumbbell
bench press 1 x 8 - 10
flat bench dumbbell flye 1 x 15 - 20 dumbbell
bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm)
press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg
press on angled leg
press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg
press calf raise 1 x 20 leg
press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck
work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Working the main muscles of your chest, the
flat bench dumbbell
press gives an increased (deeper) range of motion (ROM) than when using a barbell (the barbell must always stop when it touches your chest), so can boost muscle growth even further.
As with the squat, the
bench press can be performed with many variations to target areas of the chest more specifically — using the
flat bench will hit the middle of the chest, using an incline
bench press will
work the upper pectorals (and serratus anterior), whilst a decline
bench press will hit the lower pectorals.