I would recommend using a 15 - 30 degree angle over
flat bench presses in most cases.
Not exact matches
Training
in this manner will stimulate both your upper and lower chest areas which are not stimulated enough when only doing the
flat bench press.
In any other situation, leave decline
pressing for after you've completed your incline and
flat -
bench sets.
Even though the
flat bench barbell
press is one of the «Big Three»
in powerlifting along with the deadlift and the squat, and even though it is tremendously efficient it is not the be-all and end - all of
pressing.
In order to rip the full benefits of the
flat bench press you need to have a certain body type.
An Australian study published
in the Journal of Strength and Conditioning Research showed that when weight - trained subjects performed incline
bench presses, the muscle activity of their upper pecs was only around 5 % greater than the upper pec activity during a
flat bench press, which is kind of a shocking discovery considering the status that the incline
bench press has enjoyed up until now.
If you feel the stress
in your chest muscles when you do the
flat bench press, than stick to this position.
Anterior (front) head of the shoulder is used
in pushing movements and gets heavily worked when you do incline and
flat bench presses.
Also, look for a way to emphasize the long head by placing your arms
in a more overhead position during other exercises — for example, when performing skullcrushers or close - grip
bench presses, opt for an incline
bench instead of a
flat one.
Start your giant set with dips, using the highest weight possible that allows you to perform 5 - 8 reps.. Then, grab a pair of dumbbells that are preferably about 30 % of the load you would use on dumbbell
bench presses for 10 reps. Lie down on a
flat bench and perform these movements
in a consecutive order without taking any rest:
If the
flat bench press was the key to insane chest growth and dumbbell curls were all you need to stack some mighty fibers
in the arms, every second guy you see
in the gym would sport Herculean musculature.
The
flat bench flye is performed by lying face up on a
flat bench with your feet firmly planted on the floor, and your head, shoulders and hips
in contact with the
bench, similar to the
flat bench presses mentioned above.
Simply because it is the most popular exercise does not mean that you should rely on the
flat barbell
bench press solely
in your chest workout.
This way if you have a power rack you can use it for doing
bench press in flat or decline position.
For example,
in the intermediate / advanced workout # 1, you might do just the chest exercise, such as the «
Flat Bench Presses.»
My guess is that you're currently busting your ass on the
flat and incline
bench presses,
pressing the bar up
in the air from mid-chest level,
in an attempt to really pack on some mass to your pecs.
On the other hand, performing a
flat bench pressing movement to the NECK area actually forces your UPPER and INTERIOR, as well as EXTERIOR regions of your chest to pull together like never before
in a team effort to REALLY pack on the mass!
100 incline dumbbell
press (I know michael says
flat, but my upper chest lags, so I place the
bench on a slight incline and I make sure I mix up between a hammer grip to a straight grip to get the right pump
in my chest... I get to about 65 reps very quickly with about 15 lb weights, take about a 3 second breather, and do another 15 - 20 reaching 80 reps, get another 3 second breath, 10 more reps, and a quick last break and I pound out my last 10 reps for a 100 total Reps
This is a similar range of motion to the standard
flat -
bench press, except you are
in a seated position.
In one study, 41 people were randomized to receive either 8 grams of citrulline malate or a placebo one hour before performing as many repetitions as possible on a
flat barbell
bench press (11).
«You could go
in and do two sets each of incline dumbbell
press,
flat bench, chinups, rows, front squats, and RDLs,» says Ferruggia.
In fact, sternocostal head EMG amplitude is higher when using a wide grip than when using a narrow grip for both
flat bench presses (Lehman et al. 2005) and for incline
bench presses (Barnett et al. 1995).
Therefore, the superior performance of the
flat bench press over the incline
bench press for the sternocostal head is probably because there is a greater horizontal shoulder adduction moment
in the
flat and decline variations, but a larger shoulder flexion moment
in the incline variations.
In fact, clavicular head EMG amplitude is higher when using a narrow grip than when using a wide grip during decline,
flat and incline
bench presses (Barnet et al. 1995).
Overall, the sternocostal head displays its greatest EMG amplitude
in the
flat or decline
bench press, compared to incline variations (Barnett et al. 1995, Lauver et al. 2015).
Several studies have compared the barbell
bench press to isolation exercises, including the pec deck,
flat dumbbell fly and the bent forward cable fly (Welsch et al., 2005; Schanke, 2012; Rocha - Junior et al. 2007) and most of these have found no differences
in pectoralis major muscle activity between exercises.
The sternocostal head is more highly activated
in the
bench press with a wide grip and a decline or
flat bench angle, while the clavicular head is more highly activated
in the
bench press with a narrow grip and an incline angle between 30 — 56 degrees.
Comparing four different angles of the
bench used during the narrow grip
bench press, Barnett et al. (1995) found a main difference
in triceps brachii muscle activity between -18 degrees and 0 (
flat) compared with 40 and 90 degrees.
Thus it appears that the decline and
flat bench press angles are superior to angles above 40 degrees and the
flat bench press may be optimal, which is
in line with the findings of Landin & Thompson (2010) noted above.
1) The Dumbbell
Bench Press - Take a dumbbell in each hand and lie down on your back on a flat b
Bench Press - Take a dumbbell
in each hand and lie down on your back on a
flat benchbench.
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:
The only difference between this exercise and the
flat barbell
bench press version is that
in order to stabilize the dumbbells your body will need to recruit more muscle fibers (you have to support and balance two separate weights).
If,
in your previous chest workout, you did
flat bench presses first and incline
presses second, do incline
presses first the next time around.
And when you've slid down onto the
flat leather
bench, turned the key, lifted a little cover mounted right
in the middle of the dash and
pressed the start button, you can hear and feel every revolution.