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2005/02/20, 08:20 PM
Hello all,
I have a question regarding the incline-bench we see at our local gyms. I keep hearing that for incline bench presses, the best angle to go for (to work the upper chest) is around 30 degrees, but isn't the one at the gym we see at 45 degrees? I try to avoid that bench and use the smith machine with an adjustable bench, but the smith at my gym is out of commission for a while so I don't think I have a choice...
Recently, I heard from a buddy of mine that the one at the gym is perfect for working the upper-chest. WHAT? I thought that angle worked the delts too much...
I guess my question is... what's the best angle for the incline bench and is the incline bench we see at the gym good enough to pack on the upper-chest mass?
Thanks guys...
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2005/02/20, 08:50 PM
I am interested in the answer to this as well since the smith machine is almost always occupied at my gym.
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2005/02/21, 01:04 PM
BUMP
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2005/02/21, 01:53 PM
use dumbells instead of the smith........the beter stretch from the db will hit more fibers of the chest.
Or take the adjustable bench and go into a power rack.
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My drinking squad, has a cheerleading problem!!
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2005/02/22, 09:55 AM
For barbells I use standard 45 degree incline bench press...i have never heard of 30 degrees as the recommended range...
for DBs I like to use 45-60 degree angle to hit the upper chest/overall ...but it's a personal preference...sometimes I go even more steep ...like 70-80 degrees for my flyes if it's my 3rd/4th exercise...it's almost like a shoulder movement...and I use a lot less weight when I go this steep... I think it works my upper chest really well....
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2005/02/22, 10:13 AM
When doing inclines, you are targeting the pectoralis, the clavicular head. The anterior deltoid and triceps brachii are also involved to a lesser degree. This lesser degree becomes more with an increased angle.
A 30-degree angle is all that is needed. If the angle is more than 30 degrees, the deltoids begin to move the weight, (shoulders in other words become more involved, and take away from the pecs).
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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