Which bench press is the best and why?

Discussion in 'Fitness & Nutrition' started by spark plugs., Aug 14, 2007.

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  1. spark plugs.

    spark plugs. beautiful. OT Supporter

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    incline/flat/decline?
    bb/db?
    wide/close?

    if you say incline, what degree is optimal?
     
  2. deadbolt

    deadbolt New Member

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  3. evolude

    evolude OT Supporter

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    just use all of said presses and mix it up every week :o
     
  4. sprite

    sprite Active Member

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    depends on the goal
     
  5. spark plugs.

    spark plugs. beautiful. OT Supporter

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    bigger pecs and tris
     
  6. spark plugs.

    spark plugs. beautiful. OT Supporter

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    yeah, but my incline press is less than my flat...so how do i keep track of my progress?
     
  7. evolude

    evolude OT Supporter

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    since ur goal is on size i would saaay... hmmm.. a mirror?
     
  8. Moolex

    Moolex New Member

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    If you want to keep track, you can "remember" the "weight" you lifted by "writing" it down.
     
  9. Drewski

    Drewski New Member

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    depends what part of your chest you want to concentrate on


    incline is more upper pec (clavicular), while decline and flat is more the main pec (sternum), though you will hit all muscles heads to so degree at each angle

    DB will involve more secondary/stabilizer muscles so you can do less weight typically.


    the closer the grip, the more involved the tri's are, the less involved the pec's are



    in the end, unless your a high level competitive BB'er who needs to target specific area's, mix up all the combo's. not only will you get good overall size, it'll keep the workouts from getting boring week in and week out.
     
  10. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    45 degree incline
     
  11. apman0000

    apman0000 OT Supporter

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    for a good chest workout i vote all of em, cycle your routine to stimulate as many different areas as possible
     
  12. TZ

    TZ Banned

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    do all of them!
     
  13. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    floor press ftw
     
  14. Plan B

    Plan B New Member

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    push-ups with bertha on your back, for the win!
     
  15. lawrencel715

    lawrencel715 New Member

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    do it all. i switch off between 7 different ones (well i guess you don't have to, but i do) in each consecutive session. i'd go from flat db, to incline db, decline db, flat bb, incline bb, decline bb, dips, rinse and repeat. this will also ensure you against the popular question, why can i bb bench so much more than my db bench? it shouldn't be too much different if you switch every week.

    i don't do the close/wide thing though, which only applies to bb right? maybe i should...
     
  16. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    No way, man. Flat bench press is teh best for sure. No one ever asks you "So how much you incline?" Come on. Get with it. Flat bench is the only one you need. srsly.
     
  17. spark plugs.

    spark plugs. beautiful. OT Supporter

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    if i were going for maximum weight lifting stats, i'd be concerned with that..but i'm in it for proper chest development
     
  18. jonno

    jonno New Member

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    incline db
     
  19. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    incline db + decline bb is probably what i'd do if i was only concerned about chest size
     
  20. armond

    armond New Member

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  21. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    /sarcasm
     
  22. spark plugs.

    spark plugs. beautiful. OT Supporter

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    :mamoru: sorry, with OTers, you really never know.
     
  23. spark plugs.

    spark plugs. beautiful. OT Supporter

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    here's another question:

    is it ok to hit a body part two days in a row if you feel you didn't work it out sufficiently the previous day?
     
  24. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    No problem. About 95% of my posts are total sarcasm and lies.

    On working the same body part on back to back days, I think most people would agree that you should just work in on one day to exhaustion or failure and then give it some time to recover (at least 48 hours). Most training programs are designed to give you a day where you hammer a particular body part and then give it time to rest and recover. Almost nowhere will you see back to back days on the same body part.
     
  25. spark plugs.

    spark plugs. beautiful. OT Supporter

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    agreed. i'm not trying to make it part of my routine or anything. it's just that, yesterday, i don't think i hit my chest hard enough and i don't feel like i made any progress. i'm wondering if it'd be ok to work it again today, or if i'm doing more harm than good by not letting it fully recover
     
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