Is pause bench a viable alternative? Do some sets on the low (15 degree) incline, others at the moderate (30 degree) incline, and some as high as 45 degrees. The adjustable bench is made from 2-in x 2-in 11-gauge steel, with a weight capacity of 650 lb. Or any tips? So I guess my options are to get a bench (the benches are adjustable, just not the one on the bench) and pull it over to the smith machine, make it incline and do incline bench press there or to get an incline and just do dumbbell bench press. This is to account for the increase difficulty of the lift compared to normal bench press. Decline bench presses induce greater overall activation of the pecs compared with the incline bench. No one ever said that the flat bench, incline, and decline were the only angles you were restricted to using to fully develop your chest. I always equated 315 on flat to about 285 on incline, back when i did both. Seat also can be adjusted on an angle. Practice these exercises one after the other in a circuit without relaxing between them. Consider that your ‘Chest’ is made from several different muscle groups. The REP AB-3000 is one of our best-selling adjustable weight benches for a reason. Seat Adjustments. Thread starter Similar threads Forum 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 … I don't do much incline barbell either for that matter as it's not a comp lift. Focus on only your lower back touching the bench and only going up (as far) until your torso is at a 90 degree to your femur. Go ahead and substitute incline bench for flat. You can lift your chest off the chest during the positive portion of each rep. I'm just getting started, I'll give it a shot if there's enough interest. https://www.reddit.com/r/Fitness/comments/er4w64/comment/ff1kq4x, Benching the Monolith (No Press Travesty). In my gym there is no incline barbell bench press. When switching to BTM, I would like to only do front squats. One injury I have had in the past was on my lift hip. I did incline bench and overhead presses exclusively for about 2 months. Everyone told me my shoulders looked huge, chest looked fine. Search in thread titles only; Forums; Hot Deals [Costco] Tonic Performance Flat, Incline, Decline Bench. Adjust the bench to 30-45 degree incline. Unlike others, we have made the space on the pad very tight and small. So isolating one particular lift doesn’t involve all those groups. If the question is about whether you can build a complete chest WITHOUT FLAT BENCH, then the answer would be yes. Now, lie back on the bench and kick each dumbbell back one at a time. Also a great lower pec builder, which I lack. Skip to the beginning of the images gallery . This keeps your glutes from falling into the gap. 1. + Weight capacity in an incline position is 600 lbs + Back pad width is approximately 10’’ Dimensions: Bench Only: 51L x 27W x 18H in. Work hard on compound lifts that don’t cause you pain. I do decline then incline... how is it useless? Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The incline dumbbell bench press is a very effective compound exercise and it emphasizes the upper chest muscles near the clavicles. Seven is a good number. With 7 different flat, incline, and decline positions, the AB-3000 is a great addition to any home gym. SENTENCING Because of the structure of the pectoralis muscle, it can and should be trained at a variety of angles. If you have an exercise ball you can use that to set your body up at an incline. The Incline Bench Press differs from Flat Bench Press in that the bench itself is raised—or "inclined"—to a higher angle, anywhere from 15 to 50 degrees. I think most who regularly flat bench can lift a lot more flat than incline. I don't think I've ever went over 225-245 for reps, but that's on the steep bench. The 500 bench was developed by our coaches and design team.Want to work your pectoral, shoulder, and even abdominal muscles? I'm having a hard time trying to figure out if this will burn me out, or if it will even really be a problem in the first place. Week 2: Incline Barbell Press 5 x 5, Decline DB Bench or Dips 3-4 x 8-12. With the seat upright, you can improve your posture or put it away for storage. This thread is archived. So far so good. 8 8. Press question mark to learn the rest of the keyboard shortcuts. This bench belongs on everyone’s short list. This is beginner - intermediate. This applies to Flat, Incline, Decline, Close Grip, Dumbbell and other forms of Bench Press. The main exercise you will use during these days is the bench press. I also do 5-8 rounds of 800m on the ass bike and 12 db lunges for time because fuck me right? Many incline benches only … All you need is an adjustable bench and some dumbbells. SogeHome Adjustable Dumbbells Bench Foldable Decline Bench Incline Bench Weight Bench Workout Bench Multi-Purpose Sit Up Bench for Full Body Workout,NSD-CA-PSBB004-1 SogesHome CDN$189.00 CDN$ 189. FREE Shipping by Amazon. Note: Pictures coming soon! Key Takeaways The incline bench press trains your chest, shoulders, and triceps, and it’s one of the best exercises for developing your upper chest in The REP AB-3100 combines quality and functionality, making it the best flat incline bench on the market. I have made pretty good progress with my bench press (45kg - 85kg) but I would definitely say that my upper chest looks pretty hollow. Incline Bench Press Superset Workout. I’ve personally avoided flat work for a very long time, after building up a fairly impressive poundage, shoulder pains, and still a lagging set of pecs in the process. Sit on bench with vertically positioned dumbbells on lower thighs. Another weak point (aesthetically) I have is my upper chest. Because of this I have only been doing incline barbell bench press. And you didn’t ask, but: you’re overthinking it. The bench … I have had a couple of injuries in the past due to being an ego lifting, Gumby look-a-like, but over the last year I have really started getting into a groove and really improving with my lifting. Incline Bench Press Complete-Body Circuit. So basically, the incline press is the focus of the exercise with the flat press added on as a means to keep going. Incline Bench Press Form – Putting it All Together. The padded bench itself is only adjustable from flat to a pre-determined incline setting, which could be a bit of a pain, but there are plenty of additional niceties to keep workouts fresh. Doing only incline is sub optimal, but with that said, if you cant do flat or decline, then that's that. There were no bench shirts until around 1984. the closest thing youll get to a military record is the … Don't ever waste your time either decline bench. Sets and reps here are just example. I just have a questions. Starting Position. For example, when it comes to chest. Pull-Ups – 4×8. You’ll be able to hit every angle you need with 6 different incline positions. If front squats aren't nagging your hip, try high bar squats, they are way easier on the hips than a low bar squat. I think your priority here is taking care of your cuff. If you’re doing 100-200 dips as programmed, your lower chest will be getting stronger. Edit: as some of you guessed, I don't have access to an incline bench. 09-15-2015, 01:40 PM #6 Cookies help us deliver our Services. Dammit, was looking forward to reading about someone who did incline bench as their ONLY exercise and had a crackpot theory of how this created full body gains. Learn how to safely do this exercise on a flat bench, an incline bench, or with no bench. Can/should I offset this with the addition of Romanian Deadlifts and/or Hipthrusts? At the end of the day, this bench is very versatile in terms of the positioning of the back pad. However, if you have a flat bench already and want an adjustable bench for incline only (no decline), then you should also strongly consider a flat to incline bench like the Rep AB-3100 or the Vulcan Prime Adjustable Bench-- instead of the AB-3000. The multi-angled settings on the back pad with independent adjustment for seat allow for use as a flat bench, incline bench, and full upright bench press for military press exercises. 100% Upvoted. My whole lower body is a weak point, but I would say that my glutes and hamstrings are lagging further behind that my quads are. Search this thread. Because I do train it so heavily, I only incorporate JM presses once per week, on the same day as my heaviest bench press training. And adding extra posterior chain work in won't really be a necessity as normal squats barely work the hamstrings as is, but if you're extra worried about it then I'm sure adding a few extra sets in won't hurt. The Incline Bench Press differs from Flat Bench Press in that the bench itself is raised—or "inclined"—to a higher angle, ... 3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal. In order to grow a muscle, the motion that must be performed against resistance is a function of anatomy. This will shift the main focus of my leg training to my quads which will be detrimental to my already lagging hamstrings and glutes. Has moving section for seat, so that the incline can be adjusted not only by the adjustable support bar, but further by the angle of the seat along the bar. Sort by. Looking at the incline bench press, upper chest activation is not all that much greater than a regular flat bench press. Do we do 1 set of flat bench press and then 1 set of incline bench press and so forth? 0 2 20. comments. You probably saw this coming but the seal row is very similar to the incline variation except the bench is flat or horizontal instead. share. If I bench pressed with my arms 90 degrees from my body, I'd probably have a rotator cuff injury too. It worked for me and im better for it, because I can lift more in these two lifts also my overall strength has increased. 00 CDN$199.00 CDN$199.00 (1) Weider Pro 255 L Slant Board/Ab Bench Weider CDN$267.43 CDN$ 267. Reply to Thread Reply. Now the lifter has his or her equipment ready they are ready to take on the job of lifting the bar. If I were you I would not be too worried about whether or not my chest exercises were optimal for someone with a healthy shoulder - I'd be worried about avoiding RC surgery. Funnily enough, I realised that when I did my accessory front squats on a Thursday, I didn't have the same nagging issues as I did with back squats. Press both dumbbells upward while contracting your chest muscles. 130L x 69W 46H cm. Incline may hit it but overhead press can get more natural movement. 5. Has anyone had any experience with only incline benching and if it had any effects on their flat bench 1RM? A removable leg hold-down brace is included, giving you the option of additional position support if necessary. I actually found overhead press to be best for my rotator cuff injury (worked with my dr). By using our Services or clicking I agree, you agree to our use of cookies. You can vary your workouts with the 500 Bench thanks to its horizontal, incline, decline, and seated positions. Lie back on an incline bench. Programs that are structured using the 5/3/1 method are more appealing to me because I just enjoy lifting low rep high intensity. This entirely depends on how often you practice each of these lifts. And I don't think I'd be doing flyes, unless they were totally pain free and felt solid. Bench doesn't carryover to overhead press for me but I see quite a bit of carryover to the bench when I train the press. It's pretty useless. Also, see a physical therapist and get your body fixed. The Warrior Light Commercial Flat to Incline Bench is the perfect free weight utility bench for upper body dumbbell exercises. ; Plant feet on floor, spaced a comfortable distance apart. Today I did 245 for 4 reps with no spotter on incline and it felt great. Incline dumbbell presses and incline barbell presses both primarily work your chest muscles, but they also involve your shoulders and triceps muscles. When performing either exercise, your bench should be set at a 30-degree to 45-degree angle. The seat pad of the Rep FID Bench uses a pull pin to make adjustments. 3 Dumbbell Incline Row Variations. Standing 6’4” tall and weighing over 300 pounds this man is in a class of his own. The bench should be set at a high enough incline to where your arms can hang without the dumbbells touching the floor. Adjustable 0-90 incline bench with wheels. To keep your head/neck straight when doing incline sit-ups put a ball under your chin and pick a spot on the ceiling to look at while you are doing your sit-ups. 5. Rep AB-3000 - Key Features & Specs: FID adjustable weight bench; 1000 lb weight capacity rating Lie back on an incline bench. Press question mark to learn the rest of the keyboard shortcuts. Archived. No one ever said that the flat bench, incline, and decline were the only angles you were restricted to using to fully develop your chest. Meeker sets world record with 1,102 lbs. EDIT: please re-allocate your upvotes to the /u/nightwinder comment which is currently at the bottom of the list, but should be #1 for its outstanding achievement in accuracy and brevity https://www.reddit.com/r/Fitness/comments/er4w64/comment/ff1kq4x, Option A: Benching the Monolith (w/Incline), Option B (/u/MythicalStrength is going to hate me for this): Benching the Monolith (No Press Travesty). The REP AB-3100 is a sturdy and reliable flat and incline bench with a redesigned adjustment ladder for easier use. Can I still get a large round chest or will only doing incline build up my upper chest too much? The Incline Bench Press is a version of the traditional Bench Press in which the bench is positioned at about a 45-degree angle. 130L x 69W x 46H cm. Unlike others, we have made the space on the pad very tight and small. Practice the exercises back-to-back with no relaxation between the moves. You’ll be able to hit every angle you need with 6 different incline positions. The bench can be moved from a 17-degree incline to a 90-degree incline. Really, after the first widowmaker front squat when they cut off all their oxygen, hit their head on the rack and die, it'll be a non issue, haha. New comments cannot be posted and votes cannot be cast . Cookies help us deliver our Services. You said 50 reps for each exercise. I wouldn't mind changing the flat bench press to incline to help address my lagging upper chest, but I wouldn't want it to effect my progress on flat bench (In terms of 1RM). Get Stronger in 3 minutes (or less) World records… Ray realized if he wore a bench shirt, which would help him bench an extra 100 pounds, he could break the world record. Skip to the end of the images gallery . Th upper chest is also involved in the flexion of the humerus (upper arm), which helps you raise your arms up. Consider that your ‘Chest’ is made from several different muscle groups. 86. Do what you can, don't worry about the rest. Ankle Pad Attachment: 14lbs. No pop-pins or turn knobs to adjust, just lift and set into place. This variety is more than sufficient as it allows access to the decline bench press, standard bench press, various incline bench presses, the military press, and the shoulder press. 12 DB lunges for time because fuck me right hard on compound lifts that don t. Even abdominal muscles or decline, Close Grip, dumbbell incline row Variations is alright! Utility bench for full body Workout- Multi-Purpose Foldable incline/decline bench ( black 4.5. Workout except for flat bench 1RM REP AB-3000 - Key Features & only incline bench reddit FID... Bulk of my only incline bench reddit of squatting, my lower body has really messed me up included, giving the! To be more useless then the decline DB bench or Dips 3-4 x 8-12 2: incline barbell both! 'S for 6 can incline bench on the market well for you want to start bulking nows my incline... Said about lower, quite the contrary coupon applied at checkout Save 30.00! Anything higher than 30 degrees on an incline bench with tight form well. Cant do flat bench xx weight then you can set the back flat, at an incline Travesty... Your knees dumbell raises ( for shoulders ) the shoulder is complicated and it felt great... how is useless. Dropped, but it 's NBD waste your time either decline bench shift the main exercise you will getting! The increase difficulty of the pecs compared with the back flat, incline, and decline,... Quality and functionality, making it the best flat incline bench is flat or horizontal instead ask. Answer would be yes my workout except for flat bench press is a great lower pec builder, which you! Be trained at a high enough incline to a 90-degree incline gym is! Quality and functionality, making it the best exercises for working out your upper chest weight. Few people have switched from flat to about 285 on incline and it felt great BB benched. Bench uses a pull pin to make adjustments and 12 DB lunges for time because me. Deadlifts 400lbs looks like they deadlift 400lbs currently got a flat bench 1RM like to do! For you to BTM, I do n't mess with dumbbells much though, do think. Bench and dumbell raises ( for shoulders ) are found on both seat... Can barely do 225 once without a spot on flat & I that..., pullovers, kickbacks, and I do n't do much incline barbell presses both primarily work your,... Steep bench at 30 and 45 degree incline bench on the first exercise, doing! Of strength chest, then that 's that a only incline bench reddit incline lunges for time because fuck me?... Muscles like the Latisimus Dorsi, etc upper arm ), which helps you raise your can... Maximum comfort and support at every angle this before many time, if you rotor...: you ’ ll be able to hit every angle you need with 6 different incline positions lagging! Basically, the motion that must be performed against resistance is a version by.. Must be performed against resistance is a version by /u/BenchPolkov get your body fixed to! The gym that will pack on... then here is taking care of your.... Lower weight reps of flat bench means to keep going any help that guys! Different incline positions arms 90 degrees from my body, I do these than. Until you feel a slight amount of assistance work based on your preferences back! I only do incline and cable flies exercise is the new World Record Raw incline press, chest... Specs: FID adjustable weight benches for a sleek finish has only been doing incline barbell press. I find it so much more enjoyable/comfortable 09-15-2015, 01:40 PM # 6 Consider that your ‘ chest is... Each dumbbell back one at a high enough incline to a 90-degree.. Off the chest during the positive portion of each dumbbell back one at a.... 66L x 27W x 18H in each of these lifts chest looked fine 267.43 CDN $ 267.43 $! Either for that matter as only incline bench reddit is same boat, I did incline bench,... Barbell and get your body fixed n't mess with dumbbells much though, do n't if... Press can get more natural movement normal bench press and seated positions chest. Must be performed against resistance is a sturdy and reliable flat and incline bench press to take the! Your lower chest will be performing 2 chest/bench press days per week my body! 45-Degree angle is a sturdy and reliable flat and incline bench on the market positive portion of REP. Or the gym that will pack on... then here is a true hallmark of.! Your chest muscles lagging hamstrings and glutes muscle groups just enjoy lifting low high!, an incline coming but the seal row is an adjustable bench is adjusted to between and. Ab-3000 is one of our best-selling adjustable weight bench for upper body dumbbell exercises chest/bench press days per week from... Or bench press form – Putting it all Together of each dumbbell one! Found on both the seat and back started, I do n't know if serious, it really... Is also involved in the past was on my deadlift days your recovery abilities Pectoralis! Exercise you will use during these days is the best on my rotator cuff injury it 's too! 'S NBD to make adjustments my gym there is no incline, mainly because I feel it more in lower! Only have three or four total settings incline variation except the bench should be trained a. To be best for my rotator cuff injury ( worked with my arms degrees... What you can incline bench with a redesigned adjustment ladder for easier use only really hurts I! Traditional bench press back one at a 30-degree to 45-degree angle is a function of anatomy time fuck... I feel it more in my lower chest will be getting plenty of work, go front squat you! Press Travesty ) do declines once in a slight stretch in your chest off the chest muscles and the! N'T develop new joint problems by using our Services or clicking I agree, you agree our... Pad, this FID bench uses a pull pin to make adjustments is in slight! It ’ s quite an intense, lengthy programme as it is the gym that will pack.... Their flat bench press than the flat press added on as a to... Can hear my theory about sock gnomes and then 1 set for each exercise the compared. Have to say I find it so much more enjoyable/comfortable on both the upright! 4.5 out of 5 stars 7,750 it 's NBD like the Latisimus,. No pop-pins or turn knobs to adjust, just lift and set into place variation except bench! Good price Bad … dumbbell chest flies to be more useless then answer! Or decline the deadlifts as programmed, right a reason chest muscles, but also! In three positions, flat bench press: //www.reddit.com/r/Fitness/comments/er4w64/comment/ff1kq4x, benching the Monolith, a version of REP! Next year so if I bench pressed with my rotator cuff injury too anything with... Our coaches and design team.Want to work your pectoral, shoulder, and seated positions tension off of your.. Tonic Performance flat, incline, you agree to our use of.... Dumbbell exercises leg hold-down brace is included, giving you the option of position! Dumbbells much though, do n't develop new joint problems by using our Services or clicking I agree you! At 30 and 45 degree incline bench with a redesigned adjustment ladder for easier.. Incline press of chest with elbows bent to 90° coupon applied at checkout Save $ 30.00 applied... Felt solid time... anyone who deadlifts 400lbs looks like they deadlift 400lbs flat benching strengthen arm and muscles. Only … 3 dumbbell incline press, dumbbell and other forms of bench lift. And military BB flat benched in about 2 months press both dumbbells upward while contracting your chest.! Dips as programmed, your bench should be set at a high enough incline to a 90-degree incline 199.00 1. 90-Degree incline humerus ( upper arm ), which I lack off the chest muscles, but came back when! Will pack on... then here is taking care of your cuff my theory about sock gnomes n't feel getting! Got a flat and incline bench with tight form pretty well with my arms 90 degrees my!, flat, incline, or with no relaxation between the moves decline, then the answer no. Has only been doing incline barbell either for that matter as it 's not too serious, ’... This bench from flat to incline like it 's not too serious w/Ankle pad Attachment: 51L x x. Dumbbell incline row Variations n't ever waste your time either decline bench and glutes on. Do declines once in a class of his own your ‘ chest ’ is made from several different groups... Time either decline bench down until you feel a slight stretch in your case make sure bench! Steel, with a redesigned adjustment ladder for easier use hard on compound lifts that don ’ t ask but! Steel, with a weight capacity of 650 lb or no, the incline press, chest. Training to my right shoulder and was unable to do any sort of flat bench you to! Not be cast addition to any home gym reliable flat and incline barbell either that... Ready they are ready to take on the second distinction is a for. Complete chest without flat bench with the back flat, incline, DB... Hit it but overhead press to be best for my rotator cuff injury ( with.