Today I did 245 for 4 reps with no spotter on incline and it felt great. The incline bench position is raised from 15° to 50° and works the upper portion of the pectorals and the front of the shoulder muscles. I.e. But for some reason incline just feels more comfortable to me and I don't get any shoulder pain or anything associated with it. Hi guys, I've been tweaking my programme and I've got some questions. I've made made good gains doing this and rotating the excercises. I had big problems doing this too, three options I can see that you might wanna try: Try behind the neck press, I find after bench pressing, my front delts get too sore to get a good OHP, Behind neck press got round this for me. I'm doing a push/pull routine, and I have all presses (bench, military, close-grip, incline bp) in the same day i.e I'm doing what you asking about. I would really recommend staying away from BTN OHP. There are plenty of reasons to use this powerful exercise, but here ar 4.2 out of 5 stars 88. A: Squat (3x3) Bench (3x5) Row (3x8-12) B: Deadlift (1x3) Lat pulldown (3x8-12) Pull machine (3x8-12) I'd like to add OHP (3x5) again and Incline Bench Press(3x6-8); together with maybe front raises to strengthen my shoulders. I slightly modified the PPL into a bro-ish split because I love shoulder work and it sucked after benching. Is an Incline Dumbbell Press Better Than an Incline Bench Press?. Also, a personal preference of mine is alternating dumbbell and barbell, i.e. It's human nature, if we don't see the gains we're looking for the common sense solution is to work harder and harder. Depends on preference. I also do a 3x10 volume bench press at the end. Find what you like, and switch it up. For beginners, incline bench press is an easier adoption form-wise as long as your grip is wide enough. However, often when I do one I will fit in a variation of the other as an assistance lift. There is a common misconception that incline bench press is more effective at building the upper chest than flat bench press. Just make it work for you. Seems odd to do them both in the same workout, am I doing it right? A lot of people mistakenly think that the incline and flat positions target different sets of muscles. They looked at how EMG ratings differed from a flat competition-wide grip bench to a bench press with narrow and medium grip, along with a 25 degree incline … Ok it's just that last week I did incline for the first time after bench and I had shoulder pain the whole week on my anterior deltoid (only when pushing on it). Dumbbell Bench Press (Tempo 4010) 3 x 10 @7-8: Day 4: A1. With the VERVE Commercial Flat Bench check out the video to see it hold 1,230kg I haven’t done much overhead work until recently, so I suspect that is the culprit. However, when compared to the decline bench, the flat bench press gets more work out of your deltoids and triceps (3). More inclined positions focus a workout on the upper chest muscles, while less … I have 2 workouts (A/B) that I do 3x a week (M/W/F). When performing either exercise, your bench should be … They target deltoids, triceps and pecs. I had the same frustration. After OHP, I used to do floor presses and now do incline bench afterward. with all the other accessory work, i don't usually need any more. I'd like to add OHP (3x5) again and Incline Bench Press(3x6-8); together with maybe front raises to strengthen my shoulders. I did flat BB for 3-4 months until I stalled completely (incline assistance) then switched to Incline BB as my main, with dips for assistance. A: The different positions on the bench press allow you to target different muscles. My chest has gotten a lot bigger since then, and when I tried flat bench for fun the other day, it had improved by 20 lbs. Anyways, you don't have to listen to me, I'm just speaking from personal experience, I've tried all of these, they all worked for me to some degree, best option is to obviously have your bench and press split up. If you flat bench but always seem to have hurt shoulders afterwards: Test the waters with incline barbell benching. First one for strength (5x5) and second for hypertrophy (4-5 sets, 6-12 reps). Bodybuilding is 60% training and 50% diet. It's up to you though. Change the inside, and the physique will follow. Looking forward to your new program tomorrow! With the flat bench press, the triceps also do less work than the incline bench press as well (3). One day chest, shoulders, and triceps, next workout day I do lower body (legs And abs), the next day I do back and biceps. I'm usually so tired from Bench Press to do well on OHP. For my first day, should I do flat and incline bench on the same day? How come you're only doing 3 rep squats? While considered a more basic exercise, the benefits to your chest and shoulder development are undeniable.. Is it ok to Add Incline Bench to day A and OHP to Day … To get a more defined shape to your pec muscles alternate each workout with a different bench setting. I typically end up doing two Push workouts a week. If you need to split it up, great. Incline dumbbell presses and incline barbell presses both primarily work your chest muscles, but they also involve your shoulders and triceps muscles. I still do both bench and op on push day but, well one of them tends to suffer and not do great so I do one of them on legs day before starting legs. Wgt Capacity, 7 Back Pad Positions From Decline at -20 degrees To Incline of 85 degrees, 3 Ergonomical Seat Pad Positions (BLACK) 4.8 … Incline Barbell Bench Press is performed like the flat barbell bench press, just with an angle. Since strong lats and upper back muscles are big components to a strong bench press, I decided to superset each set of bench press (both incline and flat) with a rowing motion (seated rows, t-bar rows, dumbbell rows, etc.). Sadly doing BTN OHP is a bit harder on the shoulders, so if OP is lifting heavy weights already he should take that in consideration. Push 1, bench first, push 2, ohp first, repeat. This is one of those things, however, that is best left up to personal preference. The flat position is the most common and allows you to work on your pectoral muscles. The triceps gets a workout to some extent from both bench press and military press. Incredibly competitive price for a full incline/decline/flat bench. my big 3 are usually, flat bb, incline bb and palms facing db presses. Or is that I overworking my muscles especially since I'm fairly new. Incline focuses more on the upper pec, Decline vice versa. Bench. I'll look into lateral raises vs front, thanks man. Bench: Heavy bench, light (high volume) OHP. Yes that adds up to 110%, because that's what you should be giving it. I would personally do Incline on Workout A, just because I like having more energy for OHP, which I would combine with Lateral Raises on day B (instead of front raises, as people tend to develop forward rounded shoulders over time from bench and OHP). On my heavy OHP day, I'll still do decline bench because that's not as hard on your shoulders but I still need to work my chest. Lie back on an incline bench. :p. I usualy start with OHP first and afterwards i make a slightly longer pause then i would normally do and go to the bench. A couple of years ago I spent 8 weeks without doing traditional flat bench (pinky on rings) and focused on inclines on chest day and close grip (pointer on smooth) on arm day and got both up to 2 plates for sets of 6-8 weighing about 180. Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress. XMark Power Series Adjustable Flat Incline Decline Bench, 1500 lb. Thanks. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. YMMV but it's helped me a lot. $109.99 $ 109. Works pretty well for me. More Buying Choices $107.35 (19 new offers) Each workout is built around a major compound, with isolation and volume work following. If you can make it work on the same day, great. Also I've found it helpful to do high volume OHP on heavy bench day, and high volume bench in heavy OHP day. So my advice is to get a flat bench to start out with. Since before the Golden Era of bodybuilding, the bench press has been a staple exercise for building muscle mass. Decline Bench Press : 3 x 10 @7: Author’s Note: Again, the … On Bench days, I used to do seated dumbbell shoulder presses afterward. On Bench days, I used to do seated dumbbell shoulder presses afterward. I can barely do 225 once without a spot on flat bench. I usually do 5x5 Bench and 4x8-12 OHP and viceversa. At some point in your training if you really have the itch for an adjustable bench, get it, but you’ll find you will want to keep your flat bench too, and you will be hard pressed to ever get rid of it. Why not follow an actual program? It's a good variety if you ask me. Seems to help prevent shoulders from lagging. I moved shoulders to leg day. 99. Bench Day, there must be something to the flat bench press. It's perhaps better to do a 30kg incline press and then a 40kg bench press, rather than a 45kg bench press and then a 25kg incline press. OHP: Heavy OHP, light (high volume) incline bench. Including incline with dumbbells. Incline Bench Press : 4 x 8 @7: Day 3: A1. Dumbell Press, kind of same reasons as above but probably better if you have poor shoulder mobility. Just make it work for you. This is one of those things, however, that is best left up to personal preference. Is it ok to Add Incline Bench to day A and OHP to Day B; and the front raises wherever? It puts a lot of stress on your joints in the shoulders as they are not naturally supposed to move that way. If you're smoked just lower the weight. While the bench press on the flat bench is a great chest builder, it's not the only one, and not necessarily the best one. My question for you sir, should I incorporate your 5 x 6 to both incline and flat bench press routine (making it 10 sets altogether)? Seeing that day A is; leg push (squat) chest/tri push (flat/incline bench) and shoulder pull (rows) while day B is: pull (deadlift), shoulder pull (machine pull lat pulldown), push shoulder (ohp): ie exercises that utilize the biceps somewhat. 3 Reasons To Stop Flat Bench Pressing Training By Built by Strength May 17, 2016 AT A GLANCE The flat bench press is arguably the best exercise for building absolute pressing strength due to the use of large muscle groups from a stabilized position. On the contrary, both exercises target all the same muscles in your chest, shoulders and arms. As a second question, would you also add bicep curls to day B then? I do chest and shoulders on both pushes but I alternate the focus/what I lift heavy on. I did flat DB and incline BB on the same day for some time with excellent results. Or would it be better to do Front Raises on day A; and Alternate OHP with Incline Bench on day B? On days I'm doing heavy flat bench, I might only do moderately heavy dumbbell shoulder press, less accessory shoulder work and I'll also do incline bench because that hits your shoulders too. I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. A: Squat (3x3) Bench (3x5) Row (3x8-12) B: Deadlift (1x3) Lat pulldown (3x8-12) Pull machine (3x8-12). After OHP, I used to do floor presses and now do incline bench afterward. If you need to split it up, great. I can only lift approximately 5% more weight benching flat vs an incline bench. I know it's not entirely relevant, but I prefer having separate days for bench and OHP. After researching over 100 weight benches, using over 50 of them, and legitimately testing 23 of them for bench press, dumbbell work, and other movements, we've determined that the Rep Fitness FB-5000 Competition Flat Bench is the best flat utility bench for most people and the Rep Fitness AB-5200 Adjustable Bench is the best adjustable bench for most people. I usually add Bench press to legs day since legs day isn't so taxing. The difference between an incline and flat bench press is in the amount of activation that those muscles get. PPL also says to do incline press too. I'll also go in ~5 rep ranges for barbell movements and ~8 for the dumbbell ones. Whereas you might be able to decline press 225 pounds for 8 reps when it's slotted in the number 3 position in your routine, doing it first may allow you to handle 225 pounds for 11 reps, or perhaps 245 pounds for 7. I've heard this before many time, if you can flat bench xx weight then you can incline bench more than that. I put the Akonza bench together the other day and it appears to be made by the same factory that makes the Rep bench. Shoulders volume. Maybe an excuse to cut out some leg work too! Day 2: A1. We offer a selection of commercial and home use benches at lowest cost. I've been working out for almost 2 months and I split my routine into 3 days. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. though i know alot of people who are more advanced in WSB who will do their bench work and then some board work or floor presses for their tricep work. A flat bench may just serve you better. -J[/quote] My flat bench is way ahead of my incline. I super-set squats and OHP. I run a PPL where every other leg day I do OHP, lat raises, and another shoulder accessory work. In order to get the most training out of an Adjustable Bench Exercise Equipment, you can shift between many different angles, hence the name, the adjustment feature must be used. ! I've always separated the two, but it's not a must. Means neither suffers, and I cram in a lot more volume. If you can make it work on the same day, great. OHP. The difference on a 1x5 is 90lbs! Should I be doing Bench Press and Over Head Press in the same workout? Make sure the bench is adjusted to between 15 and 30 degrees on an incline. Do your OHP on leg day, recovery might suck but I did this for a while. Then chest and triceps volume work. The incline is going to help put your shoulders in a better, stronger and more protected position. I’m pretty sure that the spread should be wider. I have a 4 day rotation and I'm usually working out 60-75 minutes 5-6 days a week. Body Power Multi Purpose Adjustable Fitness Weight Bench Flat Incline Decline FID with Adjustable Seat and Back Cushion/Built in Transport Wheels BUB350. Legends like Reg Park, Bill Pearl and Serge Nubret were able to put up impressive pounds doing the bench press back in the day. If I do Bench Press followed by Incline Bench Press I hardly have any strength left to do OHPs... :-(, Alternate which order you do them in. P.S. I usually do two upper body compound lifts. The WSP program is inclined press for 1 x 4-6 reps then a set for 1 x 6-8 reps, the same set/rep range for Flat bench press. One day I bench heavy with fewer reps and follow this up with higher rep OHP and the next session i reverse this. i rotate them in for ME days, one exercise each day. By far the biggest mistake people make is "wanting it" so bad that they overtrain. FREE Shipping. Press question mark to learn the rest of the keyboard shortcuts. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). Press question mark to learn the rest of the keyboard shortcuts. When comparing should muscle activation between the incline there’s less recruitment of the anterior deltoid muscles (2). Here's one for you to try: Keep your reps low (6-8) and weight high on flat bench for 3 sets and finish off on either incline/decline with high reps and low weight. There's also a good reason for always doing your exercises in the same order: It simplifies programming. Yes that adds up to personal preference one day i bench heavy with fewer reps and follow up! Both exercises target all the other day and it sucked after benching exercises target all the same order it. Press? with higher rep OHP and viceversa 2 workouts ( A/B ) that i chest! Some reason incline just feels more comfortable to me and i 'm so... I know it 's not a must it be better to do floor presses and now do incline bench at. 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