Incline or decline??

[Willy]

When you are benching..

i've always used a flat bench personally, going to try it tomorrow though

[Shanger]

flat and started doing incline too (slight incline not too much or its too much shoulder)

dont see need to do decline as flat hits them spots enough

[Rambo]

decline hits more of the pec than flat

i do decline press, incline dumbbells and flat flyes

[C.]

lol incline press should be focused on mainly as that upholds your chest

man that do flat bench all time <<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<<

i do decline over flat because no shoulder is involved in decline

its all preference but yeah incline should be the focal point of your chest session imo

[Shanger]

i wish i started incline earlier. gives u them squarish pecs and tht line through the middle

[C.]

exactly hence why it should be focused on more lol at man tht do flat all the time chest looks mad unproportioned

ive been usin hammer strength machines a lot over the past few months, the range of movement on those is great as they start you wide and bring you in >>>>

[Willy]

Ok, if i was going to start doing a bit of both, should i do incline one day and then decline next time?? or should i do a few sets incline and a few declines, like i do 5 x 8, should i do 2 x 8 incline and 3 x 8 decline??

[C.]

start with decline finish with incline i would

[Willy]

I want to change because i've been doing decline for years now, got to a point where i'm not feeling anything from doing it, so want to switch the incline and see if it's better

[NE63]

I do incline and decline dumbell press. Decline hits the whole of your pecs, not just the lower part as people often assume. You can also lift heavier doing decline than a flat press.

[Tommy]

Flat if I fancy testing my strength. Otherwise it's incline. Haven't done decline for a long time now, although I do from time to time. It's good to mix it up.

[Meyer Lansky]

decline is under rated. dont do it much myelf anymore as its a bit awkward when going heavy.

Dips for chest though>>>>>>>>>

dips are practically a decline exercise.

[Tommy]

Alright Lansky?

Yeah decline is good, I don't like doing it with anything other than a Smith Machine tbh.

[Xtra P]

Hardly ever do decline, usually start on incline, then flat, then flat dumbell then cables then finish with dips.

[Tommy]

Hardly ever do decline, usually start on incline, then flat, then flat dumbell then cables then finish with dips.

Dumbell flies > Cable flys tbh.

Meyer Lansky Know anything about wrist injuries bro?

[Xtra P]

Yeah I do dumbell flys and cable flys.

[Tommy]

Yeah I do dumbell flys and cable flys.

Why both out of curiousity?

[Xtra P]

Why both out of curiousity?

You can do different types of flys with cables, they give you more versatility.

vZXi1OiQ1I0

[Tommy]

You can do different types of flys with cables, they give you more versatility.

vZXi1OiQ1I0

They look like front raises almost. I can feel the pain.

EDIT: I should elaborate. I have a bad shoulder.

[Xtra P]

They look like front raises almost. I can feel the pain.

EDIT: I should elaborate. I have a bad shoulder.

Front raises >>>

Love working the shoulders, but yeah I hear what you're saying, cables definitely work the pecs nicely though, I just like to mix it up.

[Tommy]

Front raises >>>

Love working the shoulders, but yeah I hear what you're saying, cables definitely work the pecs nicely though, I just like to mix it up.

I don't really mind front raises that much anymore. One of the most difficult upper-body exercises when you're starting out IMO. Tend to mix it up between standard and alt. grip on them too.

So excited to start at the new gym now. The sad thing is I've been lifting properly since August or September, and I can now lift more than most geezers at my current gym. No boast, just a damning view of that gym.

[Xtra P]

lol its all good just concentrate on yourself, just shows you're doing your thing.

Pissed atm cah I'm on jury service and ain't had time to get to the gym true its out the way and only really practical to get to when I'm working as its only a 3 minute walk from my office building & I can't be arsed to go in the late evening.

[Tommy]

lol its all good just concentrate on yourself, just shows you're doing your thing.

Pissed atm cah I'm on jury service and ain't had time to get to the gym true its out the way and only really practical to get to when I'm working as its only a 3 minute walk from my office building & I can't be arsed to go in the late evening.

I'm just elitist. I won't be happy 'till I'm in a room on my own surrounded with 20kg plates. And a spotter.

I feel your pain, I have exams this week and my training partner's got work most nights for once so it's hard. Also it's his birthday tomorrow so going out, which is good but counter-productive when I won't be able to go to the gym until Friday. Having said that, the first gym session back is always brilliant.

[Xtra P]

I'm just elitist. I won't be happy 'till I'm in a room on my own surrounded with 20kg plates. And a spotter.

I feel your pain, I have exams this week and my training partner's got work most nights for once so it's hard. Also it's his birthday tomorrow so going out, which is good but counter-productive when I won't be able to go to the gym until Friday. Having said that, the first gym session back is always brilliant.

True.

Feels like I'm back to sqaure one when I don't go for more than a week, mans having withdrawal symtoms and shit lol

Gonna just go in the evenings fuck it, the gym is nice and empty at around 6 ish so I can just do my exercises undistracted and without having to wait to use the benches/dumbells etc

[Tommy]

My gym's the busiest at that time. Everyone going on the way back from work and stuff. I find the best time to go is either as late as possible, or as early as possible.

[Xtra P]

My gym starts getting busy at around 4 then stays busy until around 6:30 then starts to empty, by around 7 its bless.

[Tommy]

My gym starts getting busy at around 4 then stays busy until around 6:30 then starts to empty, by around 7 its bless.

I prefer it empty. I'm that guy who roars and that.

[GrimmyGrimGrim]

no matter how busy the gym is i never get a problem getting a squat rack

full of guys doing 3 different types of flys

no send

lul

[Tommy]

no matter how busy the gym is i never get a problem getting a squat rack

full of guys doing 3 different types of flys

no send

lul

Gonna say before, I associate cable flies with guys who can't handle real flies. Low vests but skinny. I know that they can be good though.

[Xtra P]

Yeah I'm not a body builder, just someone who wants to stay in shape, don't do protein shakes or none of that shit yo

it is what it is.

[C.]

lulu

not even a fan of flies to tough it aint about having a flat chest tbh lol
il do them on a rare occassion just to switch things up other than that
pec deck >>>>

u mad?

[Tommy]

Yeah I'm not a body builder, just someone who wants to stay in shape, don't do protein shakes or none of that shit yo

it is what it is.

I wasn't having a go, it's just one of those exercises that looks better than it is.

[Xtra P]

I wasn't having a go, it's just one of those exercises that looks better than it is.

Wasn't referring to you still but yeah, I don't do them in isolation, I do them along with dumbell flys.

P.S I see hench guys in the gym doing them so its horses for courses.

[Grimes]

I find decline easier than flat so don't really do it much

[Willy]

I find decline easier than flat so don't really do it much

You mean incline

decline is flat

i've been doing incline since i made this thread, i'm going to switch between them weekly from now on

[Shanger]

You mean incline

decline is flat

i've been doing incline since i made this thread, i'm going to switch between them weekly from now on

no, decline is decline

flat is flat

[Willy]

Like this??

http://www.thetotaltoner.com/shapefit-pics/chest-exercises-decline-barbell-bench-press.gif

i've never ever done that

just flat and now started doing incline again

[Shanger]

Like this??

http://www.thetotaltoner.com/shapefit-pics/chest-exercises-decline-barbell-bench-press.gif

i've never ever done that

just flat and now started doing incline again

yeh

i dont do it either

some guys say it works the whole pec

but i still see it as a lower pec exercise, n i dont wana muscular bitch tits with over developed lower pec.

[Rambo]

yeh

i dont do it either

some guys say it works the whole pec

but i still see it as a lower pec exercise, n i dont wana muscular bitch tits with over developed lower pec.

http://videos.bodybuilding.com/video/72562/Dorian-Yates-Blood--Guts-Trainer-Chest--Biceps

dorian disagrees bro
.

[Shanger]

http://videos.bodybuilding.com/video/72562/Dorian-Yates-Blood--Guts-Trainer-Chest--Biceps

dorian disagrees bro
.

l0l i knew ud post tht

it works ur whole pec yh, but MAINLY ur lower pec

cos with chest, the area worked depends on where u lower the bar right

and with decline ur gona be lowerin it on ur lower chest


and with incline/guillotine press ur gna lower it on upperchest/near collarbone which is y it works upper chest

[Rambo]

l0l i knew ud post tht

it works ur whole pec yh, but MAINLY ur lower pec

cos with chest, the area worked depends on where u lower the bar right

and with decline ur gona be lowerin it on ur lower chest


and with incline/guillotine press ur gna lower it on upperchest/near collarbone which is y it works upper chest

i have a web chat with him on where he talks about it too, says decline works your whole pec and decline is the best exercise for all over pec development..

if you look at the chest, the top part can be cut off, as you see here, it is a separate segment as such

http://profile.ak.fbcdn.net/hprofile-ak-snc4/50315_41999307756_3627_n.jpg

doesn't happen with the lower chest

decline>>>

[Shanger]

so how do u work upper pec bro

ur sayin decline hits it all?

what do u mean the top part can be cut off

Will Magnus

[Rambo]

the top part of your pec requires extra incentive to grow, you may aswell treat it was a separate muscle, incline press with dumbbell or barbell is a must exercise ...

decline hits middle and lower, and less so upper, however it hits the lower and middle hard, a lot harder than flat does


while chest is the subject, ALOT of people overtrain chest, if your working hard enough, you don't need more than 3/4 exercises.. doing too many sets/exercises will hinder your muscle growth

[Shanger]

so ur sayin theres no need to do flat?

but yeh i hear u on sets/exercises, i do max 3 exercises 3-4 workin sets

[Rambo]

so ur sayin theres no need to do flat?

but yeh i hear u on sets/exercises, i do max 3 exercises 3-4 workin sets

flat is always an option to mix things up, surprise your muscles, never let them get comfortable, but decline is a superior exercise IMO

[Tommy]

I use flat to measure strength really. Try to stay away if possible.

[Xtra P]

So decline and incline but not flat ?

[Rambo]

at the end of the day, do whatever works for you, if your doing something and getting good results from it, keep on doing it

[Xtra P]

Yeah but I don't wanna waste time on dead exercises tbh

I am getting results but I want more efficiency.

[Rambo]

decline hits your chest harder than flat

if your looking for a program to follow then dorian yates blood and guts 6 weeks trainer is very good

[El Asesino]

recline, and watch a documentary

http://www.channel4.com/media/images/Channel4/4Food/ontv/come-dine/series-8/dave_ahero_A1.gif

[Xtra P]

decline hits your chest harder than flat

if your looking for a program to follow then dorian yates blood and guts 6 weeks trainer is very good

http://t0.gstatic.com/images?q=tbn:ANd9GcRuQIdMwNAQlXTpJgTmmmdBh566dETCc lUX4H4tDkK0voXINAsgR96sISWEkQ
http://newphilanthropycapital.files.wordpress.com/2011/02/cheque.jpg
http://www.catfails.com/wp-content/uploads/2011/07/it-clown1.jpg
http://www.espncricinfo.com/db/PICTURES/CMS/79200/79203.jpg

[Burden Durden]

I do all three, as well as dumbell flies in each position. Minor. Also do cable flies as my finishing exercise.

[C.]

ive said a million times that incline should be focused more so than flat or decline

starting with decline just to fill up your chest (doing this enables anything you lift to go straight to the chest as its pre-exhausted) then focus around incline mainly, maybe some heavy flat bench then crossovers or peck deck

[Tommy]

ive said a million times that incline should be focused more so than flat or decline

starting with decline just to fill up your chest (doing this enables anything you lift to go straight to the chest as its pre-exhausted) then focus around incline mainly, maybe some heavy flat bench then crossovers or peck deck

Can you explain that please?

[C.]

by pre-exhausting a muscle your fucking it up intensely before youve started your working sets. by doing this your filling the muscle with blood so its already pumped then from then on every movement you do for the muscle its just getting even more blood pumped to it (than you would if you didnt pre exhausting it) cos youve fucked it already.

great way of training imo

[Tommy]

by pre-exhausting a muscle your fucking it up intensely before youve started your working sets. by doing this your filling the muscle with blood so its already pumped then from then on every movement you do for the muscle its just getting even more blood pumped to it (than you would if you didnt pre exhausting it) cos youve fucked it already.

great way of training imo

Wouldn't that happen naturally as the training session progresses?

[C.]

but why wait? when you can be full before you even start your working sets

i didnt agree with it until i done it and since i done it i swear by it.

like i sometimes do crossovers to pre exhaust my chest aswell which works wonders tbh >>

[Tommy]

I'm off to the gym to do chest bis and tris on a BMT right now, I'll give it a pop and tell you what I reckon.

Anybody who's wondering why I'm doing so much on one day, I'm bored.

[adidasgrandad]

the top part of your pec requires extra incentive to grow, you may aswell treat it was a separate muscle, incline press with dumbbell or barbell is a must exercise ...

decline hits middle and lower, and less so upper, however it hits the lower and middle hard, a lot harder than flat does


while chest is the subject, ALOT of people overtrain chest, if your working hard enough, you don't need more than 3/4 exercises.. doing too many sets/exercises will hinder your muscle growth

i do that for all body parts really. works great for me personally.

[Tommy]

i do that for all body parts really. works great for me personally.

I think I probably do, but I don't think it's necessarily counter-productive to do more. Some days I really get after it and do more, but as long as you're not risking injuries I don't think it's so bad.

[Meyer Lansky]

Dumbell flies > Cable flys tbh.

Meyer Lansky Know anything about wrist injuries bro?

lol behave cable flye's >>>>>>>

and yeah wrist injuries. fractured both of mine twice, what you wanna know?

[Rambo]

cable flyes keep constant tension on the muscle, there nice tbh

[Meyer Lansky]

cable flyes keep constant tension on the muscle, there nice tbh

.

i swear we have the same opinion on 95% of subjects regarding gym. you been temple lately? still at star city?

[Tommy]

lol behave cable flye's >>>>>>>

and yeah wrist injuries. fractured both of mine twice, what you wanna know?

My right wrists playing up, especially with heavy presses. If I put my finger on top of the joint and move my wrist up and down (n/h) It always clicks and there's a popping kind of feeling.

Any ideas?

[slu-wasteguy]

My right wrists playing up, especially with heavy presses. If I put my finger on top of the joint and move my wrist up and down (n/h) It always clicks and there's a popping kind of feeling.

Any ideas?

Same with me if I had no wrist supports they would have been shattered by now, they're acting like the equivalent of tape and glue just barely holding my hands together my lefty is constant pain fucck!

[Xtra P]

Getme

Cable flys >>>>>

[Meyer Lansky]

just sounds like weak wrists, not really an injury. is it a new thing or you had it all the time?

[Tommy]

just sounds like weak wrists, not really an injury. is it a new thing or you had it all the time?

It's only on my right wrist. Nah, it came about after a set of heavy close-grips IIRC.

[Burden Durden]

It's only on my right wrist. Nah, it came about after a set of heavy close-grips IIRC.

Lol swear ive got the exact same thing on my left wrist. Whenever i move my thumb about i feel it clicking. The pain is so annoying when it seizes up, happens to me mostly in the morning.