Why not do both flat and incline…?
Mental Giant over hurrr.
495 x 6-15
[quote]chillain wrote:
495 x 6-15[/quote]
LOL guess this is never going away
swapping flat bench for incline bench
wat
and why don’t you swap the gas pedal for the break pedal? lol
you need to use both bro you can’t just do one…or else you’ll look like a goof
I would say weight would be about half way between overhead press and bench. Overhead press can be 60-75% of bench depending on how much you train each lift or just genetics (some people are just better at one of those more so than the other). So I guess this would put incline at 75-85% or so of bench?
[quote]bignate wrote:
[quote]anonanon wrote:
[quote]bignate wrote:
[quote]roguevampire wrote:
[quote]anonanon wrote:
[quote]roguevampire wrote:
I said, from what i have noticed, whatever you can do for a 1 rep max in the incline, you should be able, and i said approx, 100lbs more in the bench press. [/quote]
So guys, that means you noobs out there who can only bench 1plate can’t even incline bench the bar.
100 pounds is completely arbitrary. Use your brain and at least come up with an approximate percentage.[/quote]
I was talking more about guys that have been lifting for awhile. I was just stating something that I noticed personally with myself. [/quote]
Not to defend the Vampire, but the guy did say when he was going heavy, doing singles and doubles. Assuming, he is real, lets just for kicks say he benched 500 flat, then it would actually be reasonable to only bench 400 or so incline. roughly 80%, honestly you guys should just read the posts a little less critically, his post is no more useless than those saying, ‘dont worry about it’ or ‘who cares’ it wouldnt hurt to do a little deduction on your own[/quote]
I agree with what you’re saying - I was partially being a dick because it’s RV. That said though, I have no idea how much he benches. He may bench 500, or he may bench 200 (does he even lift?). If he mentioned that it would make sense, we could get a rough percentage from it. But without that info, ‘100 pounds’ is arbitrary and useless.
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this is true, but then again %'s are just as individual. prime example, 1RM calculators can be really accurate or way the fuck off depending on who you are, but ppl still use them as a ‘guideline’ in some cases. For posters, theres no way to know if they are who they are, so i generally go with what they want to be percieved as, RV wants to be percieved as big, strong, motherfucka, based on his pics benching less than 400-500 would just be stupid, so i judge his posts based on that, not who i think he is. Also glad this is a discussion not just a fucking fist fight haha, some of this shit i think applies to just reading posts in gneneral, i have noticed posters i know less about can be harder to reply to without pissing off.
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A fellow brain!
[quote]theBird wrote:
Hi friends!!
Flat barbell bench press has been a staple of mine for years, and recently I have decided to mix things up a bit and change my routine around.
Im considering swapping flat bench press for incline bench press.
I train for strength. For a closer look at my training log you can check out my log: The Bird Cage - Training Logs - Forums - T Nation
Questions:
What degree of incline should I be using? What percentage of flat bench press should I expect to be incline bench pressing? What different muscles will I be recruiting, what should I expect in terms of change in phyique as I progress? Whats the deal with the form when doing incline, do I still want to arch my back?
tweet[/quote]
You can’t arch as much, I’d still try and contract your upper back as hard as possible before lift off though, and still try to get a slight leg drive.
Depending on how you lift it and the angle, you could recruit mostly front delt (if you just lift it A to B), but that said, it’s not too difficult to try and contract your upper pecs, try a pre-exhaust with incline DB flyes or something if you want to do that.
Also, don’t try too hard to bring the bar to your chest, I personally can’t do it without hurting my shoulders, just bring it low enough until you feel a stretch.
I wouldnt say one is better than the other, i prefer the flat bench but everybody should use both on a cheat day .
[quote]theBird wrote:
Thanks friends for all of your useful advice. I was at the gym this morning, and someone was using the squat rack and incline bench to bench, so I only had the fixed flat bench to use. So hence I did flat bench press again this morning, but I will try incline next week. Thanks again.
[quote]Iron Dwarf wrote:
Try this. Instead of worrying about incline degrees and such, next time you do flat bench press, do them with your shoulders shrugged up towards your ears. You might have to go a bit lighter at first. Do several sets to near failure, then determine where you feel sore next day. I’ll bet you’ll have a wonderful soreness in your upper pecs![/quote]
Cereal?
tweet[/quote]
Yep. I do it all the time.
Soon as i go heavy on flat bench it feels like a Rottweiler is chewing on my shoulder! Incline with dumbells feels more like a persistant Chihuahua.
[quote]Iron Dwarf wrote:
Try this. Instead of worrying about incline degrees and such, next time you do flat bench press, do them with your shoulders shrugged up towards your ears. You might have to go a bit lighter at first. Do several sets to near failure, then determine where you feel sore next day. I’ll bet you’ll have a wonderful soreness in your upper pecs![/quote]
That sorta supports the theory that benching with the scaps pulled down (towards feet, as in the typical pl setup) recruits more lower fibers. While benching with the scaps pulled up recruits more upper fibers.
[quote]Anus Bleach wrote:
[quote]Iron Dwarf wrote:
Try this. Instead of worrying about incline degrees and such, next time you do flat bench press, do them with your shoulders shrugged up towards your ears. You might have to go a bit lighter at first. Do several sets to near failure, then determine where you feel sore next day. I’ll bet you’ll have a wonderful soreness in your upper pecs![/quote]
That sorta supports the theory that benching with the scaps pulled down (towards feet, as in the typical pl setup) recruits more lower fibers. While benching with the scaps pulled up recruits more upper fibers.[/quote]
Exactly.
I did this out of necessity. One size does not fit everyone, and that scapular retraction rule for benching was fucking up my shoulders for years. Observing what actions occur during performing pushups opened my eyes, so I applied that to the bench press. Now, no more shoulder pain!
[quote]Iron Dwarf wrote:
[quote]Anus Bleach wrote:
[quote]Iron Dwarf wrote:
Try this. Instead of worrying about incline degrees and such, next time you do flat bench press, do them with your shoulders shrugged up towards your ears. You might have to go a bit lighter at first. Do several sets to near failure, then determine where you feel sore next day. I’ll bet you’ll have a wonderful soreness in your upper pecs![/quote]
That sorta supports the theory that benching with the scaps pulled down (towards feet, as in the typical pl setup) recruits more lower fibers. While benching with the scaps pulled up recruits more upper fibers.[/quote]
Exactly.
I did this out of necessity. One size does not fit everyone, and that scapular retraction rule for benching was fucking up my shoulders for years. Observing what actions occur during performing pushups opened my eyes, so I applied that to the bench press. Now, no more shoulder pain![/quote]
ID,
not saying that your tip isn’t good ,btw, my shoulders (light) pain (both benchin’ and OP/raises) disapeared just doing band facepulls (3x12) as first delts excercise,it could be a coincidence but it works…
PS; your former avatar was beautiful,this so-so LOL