Incline Bench Press

neil4ad
neil4ad Posts: 42 Member
in Fitness and Exercise
I've been working out for about six months now. I've made progress on virtually every exercise except the incline bench. (On days when I work out chest, I also do biceps and my workout for that day is: flat bench, incline, decline, butterfly, cable butterfly, seated curls, superset with barbell curls, then some ab work)

I've been told that what I need to do is to perform butterfly curls on an incline bench in order to strengthen some of the muscles used for the incline bench (and I've just started to do this). I'm wondering if anyone else has any tips, which would be much appreciated.

Replies

  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    My incline press weight increased by progressively adding weight to my incline press. If you're stalled, perhaps try a deload for a week and then start working up again.

    Also, where in your workout are you doing the incline? I do my barbell/primary work at the beginning of my program, then add accessory work at the end. If I did incline at the end of your program I'd be hosed already and my weight would definitely be lower.
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    Sounds like you designed your chest work out on an advanced bodybuilding routine.

    Two pressing movements should be enough to not hamper recovery. Alternate decline and incline press each week. Change order of exercises from flat bench first to incline first so you're not doing it in a pre-exhausted state. Alternate between lighter weight and higher reps with heavier weights and fewer reps. You could also do it twice a week, one heavy session at first of the week and one light at the end of the week.

    Ensure you are eating enough calories, carbs, fats, and protein, and getting enough rest between workouts (3 days a week 45 to 60 minutes sessions, not 5 days and 2 hour sessions). Add close grip bench press as an assistance exercise. Squeeze the bar hard and pull the bar apart to activate more triceps in the movement.
  • neil4ad
    neil4ad Posts: 42 Member
    All the messages here are really helpful -- thank you. Regarding my workout, I usually start with flat bench, then do incline -- but it makes sense to change up the order.
    If I may ask one more question -- for the incline, I've always been told that the bar is the way to go. Is this true? Is using dumbells much less effective?
  • LongIsland27itl
    LongIsland27itl Posts: 365 Member
    Start your workouts with your weak point. So start with inclines for a month and do progressive overload. If you are not in caloric deficit you'll surely progress
  • ninerbuff
    ninerbuff Posts: 49,043 Member
    I've been working out for about six months now. I've made progress on virtually every exercise except the incline bench. (On days when I work out chest, I also do biceps and my workout for that day is: flat bench, incline, decline, butterfly, cable butterfly, seated curls, superset with barbell curls, then some ab work)

    I've been told that what I need to do is to perform butterfly curls on an incline bench in order to strengthen some of the muscles used for the incline bench (and I've just started to do this). I'm wondering if anyone else has any tips, which would be much appreciated.
    Do inclines first in your routine.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • rdzilla
    rdzilla Posts: 113 Member
    As many have said you're doing way, way too many chest exercises. To get that big Arnold-style upper chest you need to have some energy to move the big-for-you weights. Keep the bar close to your chin when you bring it down, keep your elbows in tight and don't take too wide of a grip. For me personally, incline bench is one of the stronger lifts and transfers over to contact sports / strongman events more so than flat bench ever will. At times I'll do incline bench first and then follow it up with some flat dumbell presses. At times I would say get rid of the dumbell flies and all of the accessory work. Doing 1 or 2 sets more of a flat or incline bench will do more for your chest (and tris, back, shoulders) than 5 - 6 sets of flies.
  • FunkyTobias
    FunkyTobias Posts: 1,776 Member
    Keep the bar close to your chin when you bring it down,

    Don't do this. It's a recipe for shoulder impingement. Keep your elbows tucked and bring the bar to your sternum.
  • rdzilla
    rdzilla Posts: 113 Member
    Keep the bar close to your chin when you bring it down,

    Don't do this. It's a recipe for shoulder impingement. Keep your elbows tucked and bring the bar to your sternum.

    Each to their own. I"ve been doing it for 16 years, have healthy shoulders and a really good incline bench.

    Is this better - bring the bar down where it is comfortable? Do you approve now?
  • alyhuggan
    alyhuggan Posts: 717 Member
    My incline is my weakest aswell. I'm currently in a deficit and my flat bench hasn't really went down, neither has my decline bench but anything pressing motion using my front delts (mainly shoulder press and incline bench) have dropped, which is what I'm going to focus on getting back up once I'm bulking again.

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