My New Favorite Chest Exercise – Incline Bench Press
June 16, 2009 | Posted by billspaced I’ve been very fond of the flat bench press my entire bodybuilding career, but I’ve lately developed a love of the incline bench press. It offers similar benefits as the flat press, but with little of the ill effects (for me, at least) that flat benches bring.
First, the flat bench press tends to overemphasize the lower pecs; you can get that “droopy pec” syndrome, where your lower pecs completely overpower your upper pecs and you lose some balance in your pecs. Incline bench presses eliminate that because they really focus on the upper pecs. These are especially great if you’ve been doing flats and declines for quite some time.
Second, for me at least, a lot of the shoulder joint discomfort I was having with the flat benches is completely gone. I’m in a new groove. And it’s helping me build stronger delts, too!
I want to mention that I use a Smith machine. I’ve never been one to train well with partners (I have too many individual idiosyncrasies that I drive training partners nuts), and rather than rely on somebody I don’t know to spot me, I just use a Smith machine. I am aware that I lose some of the benefit of the exercise in terms of almost completely giving up on strengthening the stabilizing muscles (but I do other work for them, like dips and dumbbell work, which are better than barbells any day of the week), but I’m focusing here on maximal effort.
I do a rest-pause with these. Here’s a typical set/rep combo:
- Set #1 10 reps, mostly a warm up, with about a minute rest
- Set #2 10 reps with increased weight, with about a minute rest
- Set #3 8 reps with more weight, followed by 10 seconds of rest
- Set #4 As many reps as possible with same weight (usually 2-4), followed by 10 seconds rest
- Set #5 Same as #4
- Set #6 As many reps as possible with substantially-reduced weight (try to get at least 10 reps out, but I’ve been known to pump out 15-20)
I’ve found this system, practiced on my 3-day split (Chest and Deads day one, Legs & Arms day 3, Back & Delts day 5), allows me to beat the hell out of my pecs yet gives me a week to recover (it sometimes takes 6 days for the soreness to wear off).
I follow up this chest workout with my Deadlift routine (it’s short, but it’s killer!) – this will be the topic of my next post.
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Categories: Exercise, bodybuilding | 
Tags: bench press, chest, delts, Incline Bench, pecs, pectorals, rest-pause, shoulders, triceps | 
15 Comments »
Excellent… very nice post. Thanks
Very interesting blog…
This is really great. I have been working on to build up my chest for a while and I can’t thank you enough for such detailed instructions.
.-= Joe@free classified website´s last blog ..Google Wave – nothing new under the sun =-.
Great advice on this, I don’t know how long I will last with this. But this sounds like it’s worth a try.
very funny… thanks
If that makes me strong i would be very happy. I hope so.
I usually do around 4 sets with 6-8 reps. Works perfectly.
Great plan! I really need to work on my pecs though. My arms are big, but pecs are just sooo hard to train up.
thanks for the nice workout plan.
.-= James@Fitness Equipment´s last blog ..Nautilus One Abdominal Crunch =-.
Sometimes it’s really that simple, isn’t it? I feel a little stupid for not thinking of this myself/earlier, though.
Hey, ok, I get it, I guess – but does this really work?
I like to mix them up. I train more for numbers so flat bench has my heart, but I do add in some mid rep range inclines to keep things balanced. Plus, like you said, inclines keep things shaped up and I find I get a decent shoulder workout without having to do much overhead work. (shoulder injury makes these tough)
.-= Nate´s last blog ..How to Do Kettlebell Swings =-.
Great site, I will be back. Well done