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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Parker on May 03, 2009, 08:53:22 AM
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Back when I was training chest on the reg. (2 yrs ago) I used to do Inclines before flat bench, and I had more energy to do Flat Bench. Now for the past 2 months, I have been doing flat bench before incline bench, and i seriously hasve little energy of the Inclines.
I figured it's because Inclines are harder than flat bench press, so if you do them 1st , you still have strength for the flat. But if you do Inlcines after flat, your energy that you needed to push out reps has been sapped.
Am I correct? Or is it me?
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maybe its due to the weight being used....
i go heavy on flat 3-6 reps and moderate on incline 8-12 reps :-\
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maybe its due to the weight being used....
i go heavy on flat 3-6 reps and moderate on incline 8-12 reps :-\
Back when I did train chest on the reg, I used heavier wieght for Inlcines (inclines 1st), But about 10 pound less when doing flat. Now, i use aout 20-25 pounds more on flat bench (flat bench 1st), than Inclines (Inclines 2nd)
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hey Parker.
i always do inclines for my first exercise. when i start with flats, i feel that my upper chest does not respond as well as it should. have some NO2 for some extra strength.
have you tried charles glass's method of pec training(half reps without letting the weight touch your chest)? worked WONDERS for me. total transformation!
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hey Parker.
i always do inclines for my first exercise. when i start with flats, i feel that my upper chest does not respond as well as it should. have some NO2 for some extra strength.
have you tried charles glass's method of pec training(half reps without letting the weight touch your chest)? worked WONDERS for me. total transformation!
I'll try that. But i agree with your first statement
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incline first for bbing (switch it around) and flat first for anyone who is out for strength gains
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it doesnt matter rreally
which ever way your more coomfortabel with
personall i like to start with an exercise tat i can really isolate my pecs with. on incline barbell, if i start with it first, i tend to get too much delt involvement later in the workout. but if i start with flat db press...or even flat bb press...or any machine or iso movement... the my chestt works best, and my whole workout i keep all the stress on my pecs...
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I do them after
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it doesnt matter when u do either.
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Back when I was training chest on the reg. (2 yrs ago) I used to do Inclines before flat bench, and I had more energy to do Flat Bench. Now for the past 2 months, I have been doing flat bench before incline bench, and i seriously hasve little energy of the Inclines.
I figured it's because Inclines are harder than flat bench press, so if you do them 1st , you still have strength for the flat. But if you do Inlcines after flat, your energy that you needed to push out reps has been sapped.
Am I correct? Or is it me?
neck presses work better for me than incline...
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On dumbell day it's inclines first on barbell day I do flat first ...bear in mind I rarely bench nowadays I need my shoulders in the future when I'm in my 30's
Mes 8)
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it doesnt matter rreally
which ever way your more coomfortabel with
personall i like to start with an exercise tat i can really isolate my pecs with. on incline barbell, if i start with it first, i tend to get too much delt involvement later in the workout. but if i start with flat db press...or even flat bb press...or any machine or iso movement... the my chestt works best, and my whole workout i keep all the stress on my pecs...
Lee in his videos, does some cable crossovers before hitting chest.
Well he doesn't have a great chest but i think his method of pre exausting is pretty good...
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I've tried them both ways and I have to go with the notion that doing inclines first is the better way. I think that prioritising the upper pecs over the lower pecs will build you a better chest overall - a nice boxy look instead of that droopy look that you see some guys have.
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i find this so for dumbells
if i do inclines fisrt on barbells it just hits my delts..
not a big fan of incline barbell
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i belive the best thing is not to fix a certain order every time.. this is boring.. it's better to start with any exercise you feel you like to start with on that certain day.. it's better not to repeat the same thing for many successive workouts.. sometimes i start with incline, sometimes with crosses, or flat or whatever.. also it depends on which is a weaker part in your chest, is it the upper or the lower!!.. also sometimes i do the biceps before the chest!!..
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i like to do flat first for a couple of weeks then alternate and do incline first for a couple of weeks...sometimes when i do incline first flat feels awkward if it immediately follows incline...it might sound weird but when i do flat second i have a bit more energy for flat
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i like to do flat first for a couple of weeks then alternate and do incline first for a couple of weeks...sometimes when i do incline first flat feels awkward if it immediately follows incline...it might sound weird but when i do flat second i have a bit more energy for flat
Exactl,y because Inclines are harder to do than flat.
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Exactl,y because Inclines are harder to do than flat.
yeah they are...lazy days i like to do the smith machine inclines and more often than not i feel the smith isolates my upper chest more than reg incline and feels less awkward b/c i can adjust the bench to suit my personal preference
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Two big reasons for me why I always prefer to do inclines before flats are that I feel they are safer (when's the last time you heard of someone tearing a pec while doing inclines?) and because I feel it's better to concentrate on upper pec development due to the lower pecs always getting involved no matter what chest movement you do.
Also, since I normally train alone and therefore do more dumbell work than barbell, it's a lot easier for me at the conclusion of a set of incline dumbell presses to get the weights back to my thighs and then to the ground than with flats. With dumbell presses on the flat bench at the conclusion of the set taken to failure, I can't get the bells back up to the top in order to easily rock back to the starting, seated position to easily place the weights back to the floor. Instead, I have to either drop the weights to the floor like Ronnie Coleman and cause a scene with the noise (not cool, but sometimes necessary) or try to rock back up with the weights still near my shoulders which is pretty dangerous if you're using a substantial amount of weight. By doing inclines first and doing flats later in the workout, I end up using dumbells a bit lighter than I would had I started out with flats, and therefore they're easier to dispose of at the conclusion of each set of dumbell flats. For me, I use either 125's or 130's, so doing the rock back without being able to get the dumbells up to the top first is a bit dangerous and could easily ruin my shoulder joints. But it's still better than using 140's which I would be using if I had started off with flats in the beginning of my workout.
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I do inclines first.
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Two big reasons for me why I always prefer to do inclines before flats are that I feel they are safer (when's the last time you heard of someone tearing a pec while doing inclines?) and because I feel it's better to concentrate on upper pec development due to the lower pecs always getting involved no matter what chest movement you do.
Also, since I normally train alone and therefore do more dumbell work than barbell, it's a lot easier for me at the conclusion of a set of incline dumbell presses to get the weights back to my thighs and then to the ground than with flats. With dumbell presses on the flat bench at the conclusion of the set taken to failure, I can't get the bells back up to the top in order to easily rock back to the starting, seated position to easily place the weights back to the floor. Instead, I have to either drop the weights to the floor like Ronnie Coleman and cause a scene with the noise (not cool, but sometimes necessary) or try to rock back up with the weights still near my shoulders which is pretty dangerous if you're using a substantial amount of weight. By doing inclines first and doing flats later in the workout, I end up using dumbells a bit lighter than I would had I started out with flats, and therefore they're easier to dispose of at the conclusion of each set of dumbell flats. For me, I use either 125's or 130's, so doing the rock back without being able to get the dumbells up to the top first is a bit dangerous and could easily ruin my shoulder joints. But it's still better than using 140's which I would be using if I had started off with flats in the beginning of my workout.
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dan18: I'm a shade over 5' 10" and weigh around 282 lbs. The poundages that I use and that you highlighted I consider pretty weak for my size and bodyweight actually. I see a lot of guys that are lighter than me but are able to use a bit more weight than I do. Poundages are all relative -- as long as you're training hard and training smart, what more can you ask of yourself? My goal is to be able to incline the 150 lb. dumbells for 6 reps by the end of the year -- might not get it, but gotta try! My use of certain poundages are no more impressive than someone using 80 lb. dumbells -- what impresses me is the drive of an individual not to give up and to train like hell while in the gym.
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Back when I was training chest on the reg. (2 yrs ago) I used to do Inclines before flat bench, and I had more energy to do Flat Bench. Now for the past 2 months, I have been doing flat bench before incline bench, and i seriously hasve little energy of the Inclines.
I figured it's because Inclines are harder than flat bench press, so if you do them 1st , you still have strength for the flat. But if you do Inlcines after flat, your energy that you needed to push out reps has been sapped.
I'm currently doing inclines first, purely because I want to improve my upper pecs. It depends what your goals are.
Regarding energy levels for the two, I feel that doing flat bench first fatigues my whole chest, so when I go to inclines, the muscle is already tired from the flat. However when I do inclines, my lower chest doesn't get much stimulation, so when I then go to flat, the lower pecs are still strong enough and energised enough to lift as normal. Other people might have different opinions on this.