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  #1  
Old 06-14-2011
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Default Benchpress - Flat, Incline, Decline ??

I've been doing mostly flat bench press, and I'm finding it's putting a lot of stress on my front delts. Have any of you experimented with this? And what is better for targeting mainly your pecs? I've heard decline is an extremely good exercise, however i guess everyone has different opinions...

So what's your opinion on what the best way to bench press? Or do you tend to mix it up a bit?
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Old 06-14-2011
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give decline a go mate.

atm im wanting to build the upper pecs so im doing incline DB press and incline flys.

pretty much comes down to what part of the chest you want to work on.
which ever you decide place that exercises first. e.g. lower pecs. decline.
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Old 06-14-2011
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Originally Posted by Starstruck View Post
I've been doing mostly flat bench press, and I'm finding it's putting a lot of stress on my front delts. Have any of you experimented with this? And what is better for targeting mainly your pecs? I've heard decline is an extremely good exercise, however i guess everyone has different opinions...

So what's your opinion on what the best way to bench press? Or do you tend to mix it up a bit?
The 'best' way depends on what your goals are.

Personally I seldom every do flat benches.

Decline... yes.

Differing angled dumbbell presses... yes.

Modified flat presses to throat/clavicle? Yes.

Standard flat bench...no.
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Old 06-14-2011
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Default

Perhaps i should have worded it more correctly rather than saying "Best".

Thanks for the comments Corey and Tom, i'll give different types a go for sure.
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Old 06-14-2011
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personally dont like or rate Declines,i like to do inclines,i always start with inclines......
i do do some flat benching but not all the time......
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Old 06-22-2011
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I do db or bb incline first usually Bc the upper chest is the most lagging chest area typically.
Next i do flat BB or db.
I do some type of decline as well. I'll alternate b/t things like hammer, db, BB, cable flys.
Rumor mill says a lot of pros don't do decline. This is a rumor that is most likely true.
Hit all portions of the chest so it can be fully developed and full throughout.
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Old 06-25-2015
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There really isn't a best way to bench press. You have to do what works for you. I personally prefer barbell benches over dumb bell benches. I do mix the two though and get great results.
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Old 06-26-2015
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I'd personally mix it up and do flat, decline and incline to really hit the pecs hard but like other members have said it all depends on your goals.
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Old 06-28-2015
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Try a different technique on the flat bench. Arch your back and bring the bar down to your nipple area. Do more dumbbell flat benches which will give you a better stretch. Also try shortening your reps, coming up half way then going down.
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Old 06-30-2015
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Quote:
Originally Posted by mairj23 View Post
There really isn't a best way to bench press. You have to do what works for you.
Great post.
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