I’ve recently added inclines instead of flats for one of my days benching in my program. I compete in powerlifting and I’m curious if this will help my strength more then flat benching 2x a week will. Any insight?
I don’t think it will help your strength more than flat benching, but I do think it will supplement your flat bench strength. If you’re benching 2x a week, I would do flat bench 1x and incline 1x
[quote]ThinkGreen wrote:
I don’t think it will help your strength more than flat benching, but I do think it will supplement your flat bench strength. If you’re benching 2x a week, I would do flat bench 1x and incline 1x[/quote]
yeah I normally do flat 2x a week.
i do both in the same work out but i only do chest once a week
When I put up the most on flat that I ever have (315) I hadn’t touched regular grip flat in 6 weeks. I inclined and flat db’d on Mon (chest) and cg’d on Thursday’s (arms). I think it will definitely help.
It will help increase your flat bench. Try using a close to mid grip, to hit more of the triceps. Also, since it’s a slightly longer range of motion, when you go to your flat bench it may seem shorter which will allow you to use more weight.
[quote]Superhero wrote:
It will help increase your flat bench. Try using a close to mid grip, to hit more of the triceps. Also, since it’s a slightly longer range of motion, when you go to your flat bench it may seem shorter which will allow you to use more weight. [/quote]
I bench with the widest legal grip:index fingers on the rings my shoulders/chest are the prim emovers on my flat bench, and flat bench is mypriority so should I keep the same grip or make it closer?
If your a powerlifter focus your bench press training around the bench press. Incline press can be used as assistance after your initial pressing on applicable training days.
Since you bench wide grip I am assuming your chest is your weak link. When you fail do you fail down low, in the middle, or up high?
If you fail down low I think inclines can help because they will work the pecs which contribute more early on. If you fail up high I don’t think inclines will do that much.
I would still keep a pretty wide grip but inclines are harder on the shoulder due to the greater ROM. You have a wide grip which is also harder on the shoulder so watch recovery doing them both heavy during the week. If your shoulders are bothering you bring in your grip a few inches. Good luck.
[quote]Power GnP wrote:
If your a powerlifter focus your bench press training around the bench press. Incline press can be used as assistance after your initial pressing on applicable training days.[/quote]
so like 3x sets of flat then 3x sets of incline 1 day a week and then 5 sets the other day?