Better chest develpment?? Incline or flat bench??

M

mass-master

New member
Bro's was just wondering when coming up with your different routines when going to the gym(I switch mine up every 4 weeks) do you use more incline work for chest or more flat benck. I have stopped flat benching all together now except I like to do some dumbell flats judt to hit the chest like on a barbell but not as heavy. I find incline sometimes is all you need with a good couple of sets of flyes or pec deck flyes. I try not to do more then 3-4 exercise for my chest(over training). Just waas wandering what your thouhgts are. Also having trouble ALWAYS with shoulders can't get them where I want them. any help would be great. Later Mass- master
 
WOW. if 3-4 sets is overtraining than i am emensley over training. latly ive been trying to do more incline than flat but i havent really switched my WO too much
ussually ill start with flat bench 4 warm ups and 1-2 work sets. ill do 135,225,275,315 and 355-365. then ill eather do incline BB or DB 2 warm ups 1-2 work sets, then ill do the incline hammer strength 1 warm 2 work, and lastly ill do flys 4-5 sets. sometimes ill do drop sets with flys. all these sets i must be overtraining. i feel if i do just a few sets that its not nearly enough.
 
Bro,
I do 3-4 different exercises not sets.................but I will do 1-2 warm up and then onework set.....you are doing alot of extrra work if you ask me. but people are different. later
 
Don't know if this has anything to do with your original question, but I hadn't done Flat Barbell Bench for over 4 years until last week. Started out light (225lbs) and rep'd it for 15. Did this a couple of times and then put on 405lbs, I managed to get it on my own 9x and 2 more with my spotter helping (my 90lb wife). SO, my chest is strong as hell in the flat bench area, but I hadn't touched flat bench in 4 years. Only been doing dumbbell incline, dumbbell Flat and the hammer machines and cables.

Just thought I would share my experience. I find that flat bench isn't needed to increase your chest streangth.
 
I've been doing rest pause style reps on an incline bench on the smith machine pausing 1inch from my collar bone then holding it for a 2 second count and my upper chest is REALLY responding well. After that i go on to incline dumbbell presses followed by standing low pulley flyes, then flat dumbbell presses, then cable crossovers. Around 4 sets for each is what i normally do, i never do freeweight bench press though, ever in no way shape or form, i get MUCH better results from dumbbell presses or using the smith machine. I also do flyes every other week.
 
Hey!!! Tomsizemore hit me back bro sent you a mail but hav'nt hear from you. later
I just feel incline is the best and that is all you need bro's besides the flyes and some other work.
 
Well if your chest is getttin a droopy look then u should drop all flat and decline work and just hit upper chest. Also i'd only do decline every other week TOPS, i also think flat benchpress is really overrated.
 
Oh wait another good one is Pullovers i LOVE these, i do em on the nautilus pull over machine, they really make your chest "POP" off your ribcage. :satan:
 
Chaps said:
Oh wait another good one is Pullovers i LOVE these, i do em on the nautilus pull over machine, they really make your chest "POP" off your ribcage. :satan:
Click to expand...

Pullovers are a BACK exercise not chest! :fyi: :suspect:

Especially when you use the Nautilus, you can really feel them isolating the back.
 
Last edited:
Chaps said:
Well if your chest is getttin a droopy look then u should drop all flat and decline work and just hit upper chest. Also i'd only do decline every other week TOPS, i also think flat benchpress is really overrated.
Click to expand...

Shape is genetically predispostioned. It's very rare that I do flat benches and I have never done declines, yet my lower pecs overpower my upper portion of the pecs. And I do mainly incline work.
 
Even by using the nautilus pullover machine it still hits your chest to a degree, i'm just noticing that my chest is starting to get that look that it's popping off my ribcage. And any style of pullover WILL hit your chest to a degree. And yes the shape of a muscle is a genetic thing, but we ALL naturally have more lower pec development, so if your lower pecs are still over powering your upper pecs it just means that you need to be giving more priority to your upper chest! :finger:
 
Chest was a weak point of mine WHILE is was benching regularly. Now, all I do is DB work and have seen great gains. With the DBs I can really get a good mind-muscle connection and focus on squeezing at the top of each rep. I feel with bench, shoulders and tris can really take some of the focus off the pecs. While the weight may be less with DBs, the quality of contraction is heightened. I have dramatically improved my chest density since I began focusing on DBs.
 
Chaps said:
Even by using the nautilus pullover machine it still hits your chest to a degree, i'm just noticing that my chest is starting to get that look that it's popping off my ribcage. And any style of pullover WILL hit your chest to a degree. And yes the shape of a muscle is a genetic thing, but we ALL naturally have more lower pec development, so if your lower pecs are still over powering your upper pecs it just means that you need to be giving more priority to your upper chest! :finger:
Click to expand...

You're showing me the finger, you piece of trash?

To begin with, learn some physiology and kynesiology and biomechanics and you will see that pullovers are 100% a back movement, with a DB or nautilus, exact same movement as standing pulldowns with a lat machine.

If you are feeling it in your chest is because YOU HAVE NO FUCKIN CLUE HOW TO TRAIN PROPELRY and you have SHIT FORM! Any pullover that hits the chest to ANY degree is because the trainer is a moron that has no idea how to do the movement.

You spew a lot of shitty info about how to use gear yet you never did a cycle in your life and now you are spewing pathetic training info, AND you have an attitude??

You are a 21 yo turd who I would bitch slap if you were in my face right now.
Go an learn some respect.

You're banned.
 
I was trying to visualize how exactly a pullover would affect the chest. The only strain it could conceivable get is the stretch once the DB is ready for the postive movement (as it inserts into the bicipital groove in the humerous), and then the contraction of the chest as the DB is pulled up due to the strain. However the movement itself is purely a back exercise, with the intended focus of "widening" the ribcage.
 
zaradis is right on. Maybe at the bottom of the movement, when I am fully stretched, do I feel a tug on the pec. Other than that, the pull over is one of my favorite back exercises. Love the pump after that...
 
WOW!!! bro's did'nt mean to start a war here.but Big A is right if you are doing pullovers for chest your not doing them right. I wals ways do on machine or dumbell if you feel it in the chest your contraction is wrong here. it is a back exercise here not a chest.............bro's it's all good thanks for the info................we are all striving for the same thing here. Lets not seperate but come together as one. later MM
 
lmao, fuck with the BULL and get the HORNS, its just a fact of life,lol, and the middle fingers couldnt have been taken in any other context except being rude, no matter how many times you read the reply with the f/u fingers,lol, so he got the horns, alot of grown men (competitive at that) on this site including myself and sometimes the younger guys humor just doesnt fly period
 
i changed up my chest routine today for the first time. i started with incline BB instead of flat and it felt great. i always did it eathere 2nd or 3rd in my wo so i dont have much juice left. doing it first made my upper chest really pop out. i did 2 heavy sets of db and then three sets on the incline hammer machine. i did flys last. this was one of the best chest wo in a long time. im gonna stick with incline from now on
 
The straighter your arms are on pullovers the more it hits your chest.
The bend of your elbows hits the back.
 
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