Incline Press vs. Bench Press

FIGHTER1980

FIGHTER1980

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I just wondered if anybody on here prefers Inclines over flat bench press. I know all the articles I've seen around always have Bench Press instead of Incline Press as the primary and rarely does Incline press get mentioned. I know Inclines place a different degree of stress on the shoulders and chest so I'm just curious if anyone replaces Bench with Incline or maybe just alternates with each weekly. :rolleyes:
 
Imo you can definitely consider incline press as your main bench movement
 
Do you arch and use leg drive in your BP; and what are the goals you intend to accomplish with the movement?
 
Disregarding the movements themselves for a moment, there's far more information on building a bigger bench than building a bigger incline bench. You can watch many a good technique video, find various bench training programs, or articles on training the bench. Granted, there's a lot of bad information too, but there's plenty of good.

So if you make bench the priority, you can draw from all of that to help you with your training. Now some of it may still be applicable to incline bench, or other pressing exercises, but not all of it will, and you'll have to be able to figure out what still applies. So without even getting into the exercise itself, there's a big argument for favouring bench over incline press.

Regarding the actual exercises, what's most important is that you train, and get stronger at a big, full ROM pressing exercise. Bench, incline bench, overhead lifts, which lifts you train and prioritize is less important.
 
I've been thinking of doing some more incline bench because my upper pecs have been losing size. It's all about the tittie-swell.
 
GiJoe said:
I've been thinking of doing some more incline bench because my upper pecs have been losing size. It's all about the tittie-swell.
Click to expand...

Just remember

1) When you swing the bar back into the rack, your shoulders will be much higher than they are in regular bench position and unless are in a power rack or have raised the verticals a lot, the bar will swing past and get stuck way out behind the back of your head

2) If you end up with the bar way out behind the back of your head, drop the bar, don't hold onto it until one arm collapses and rotates externally, kimura-ing yourself with the bar.

Tearing your rotator cuff will impede your ability to develop those chesticles.

Yrs,

Someone sitting in a hospital waiting for an MRI having done exactly that.
 
JauntyAngle said:
Just remember

1) When you swing the bar back into the rack, your shoulders will be much higher than they are in regular bench position and unless are in a power rack or have raised the verticals a lot, the bar will swing past and get stuck way out behind the back of your head

2) If you end up with the bar way out behind the back of your head, drop the bar, don't hold onto it until one arm collapses and rotates externally, kimura-ing yourself with the bar.

Tearing your rotator cuff will impede your ability to develop those chesticles.

Yrs,

Someone sitting in a hospital waiting for an MRI having done exactly that.
Click to expand...

Damn, that sounds bad. I screwed up my shoulder getting kimurad in training, and it took (what felt like) forever to heal. It's still a bit of a nagging nuisance, but doesn't intrude on my training. I wish you a speedy recovery.
 
Wendler recommends the Incline as the main assistance move for Bench day in his 2nd edition.

I tried that and it really didn't do shit for my Bench.

Tried Smolov jr and my Bench went up 15lbs in 3 weeks.

Not sure what your asking, but if you want a certain pressing movement to improve, you need to increase the frequency of said pressing movement...in my experience.

I'm now utilizing the CGBP as my main assistance, as it is the same movement just using a different grip emphasizing the all important CEPS.
 
JauntyAngle said:
Just remember

1) When you swing the bar back into the rack, your shoulders will be much higher than they are in regular bench position and unless are in a power rack or have raised the verticals a lot, the bar will swing past and get stuck way out behind the back of your head

2) If you end up with the bar way out behind the back of your head, drop the bar, don't hold onto it until one arm collapses and rotates externally, kimura-ing yourself with the bar.

Tearing your rotator cuff will impede your ability to develop those chesticles.

Yrs,

Someone sitting in a hospital waiting for an MRI having done exactly that.
Click to expand...

Technically I think you Americana'ed yourself. Either way, hope the MRI brings good news (as much as MRI's can bring good news).
 
He was actually in a fight with some terrorists he was apprehending.
 
ok guys, thanks for some input. I just workout for general fitness pretty much. I'm not ever trying to compete in lifting I just want to stay in shape and be strong for my job (prison guard). Eventually I'll start taking Muay Thai again. I just actually wondered how many people around actually did Incline Bench as well as Bench press. Seems like pretty much everybody does Bench but don't really talk about Inclines and I'm sure they have their purpose. I know some people do Inclines to develop their upper chest more for more of a balanced look. I actually like the way Inclines feel more.
 
FIGHTER1980 said:
ok guys, thanks for some input. I just workout for general fitness pretty much. I'm not ever trying to compete in lifting I just want to stay in shape and be strong for my job (prison guard). Eventually I'll start taking Muay Thai again. I just actually wondered how many people around actually did Incline Bench as well as Bench press. Seems like pretty much everybody does Bench but don't really talk about Inclines and I'm sure they have their purpose. I know some people do Inclines to develop their upper chest more for more of a balanced look. I actually like the way Inclines feel more.
Click to expand...

I think Tosa gave you a pretty decent answer.

If you want to do inclines, do them...but do them in a well-programmed way, and heavy enough to incure strength gains.

A primary advantage of the flat bench is that it allows you to move more weight (generally) than an incline bench. However, the flat bench also allows you to move more weight than an overhead press; that does not mean that benching is superior to overhead pressing.

Also, in your job, physique can be a form of deterrent. Meaning, a stronger looking physique will, in many cases, allow you to do your job more effectively. So, if you feel that your "upper-chest" needs to "fill out" more to achieve a more imposing physique, and incline bench might not be a bad idea.

And before anyone argues the above: yes, physique improvements can absolutely improve his job performance, perhaps even more than strength gains. If you need me to explain the exact mechanisms of this, I will be happy too.
 
What if the prisoners start liking the look of his muscles?

You gotta think 2-3 steps ahead, man.
 
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I'm not trying to lift for the looks. It's nice to look good and be in shape but I would rather be stronger than I look (like I think I am). I lift more for strength so if I need to get down and take care of some business like restrain people/break up fights, respond to staff assaults or whatever else happens then I can.
 
Midnighter said:
Do you do any grappling?
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No, no grappling. A couple years ago I took KukSoolWon 3 classes a week for about 1 1/2 yr and I took Muay Thai 1-2 classes a week for a year. Different schedule now so I just workout at home usually 5 days/week.
 
I'd think something like Judo would be more beneficial for restraining/protecting yourself in a prison setting.

Is it pretty lax on the resistance you can apply to prisoners?
 
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