• All new members please introduce your self here and welcome to the board:
    http://www.professionalmuscle.com/forums/showthread.php?t=259
Buy Needles And Syringes With No Prescription
M4B Store Banner
intex
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
sunrise2
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
azteca
granabolic1
napsgear-210x65
advertise1
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
ashp210
UGFREAK-banner-PM
esquel
YMSGIF210x65-Banner
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Is a SHALLOW incline better for upper pecs?

anab0lic

New member
Registered
Joined
Nov 18, 2009
Messages
333
I feel like the first incline setting on most gym bench's is too steep and turns your pressing into a shoulder builder more than an upper pec builder...

Thoughts?
 
Yep, one notch from the bottom on incline bench does the trick.
 
30 degree angle at most, any thing more and you're in a dead zone between military and incline, weakest position for your chest AND your shoulders.
 
I agree with this but it took me a long time to realize and accept.
 
Declines and dips will give you all the pec growth you need. There is no way to isolate upper pecs at any angle. The pecs contract as a whole in response to resistance. Declines have been shown in studies to stimulate the most over-all pec growth.
 
Declines and dips will give you all the pec growth you need. There is no way to isolate upper pecs at any angle. The pecs contract as a whole in response to resistance. Declines have been shown in studies to stimulate the most over-all pec growth.

Bingo, the only way to bring up your upper pec is to do it systematically with the rest of your chest so you are better off sticking to the major mass builders. Dips, declines, and flat.
 
Declines and dips will give you all the pec growth you need. There is no way to isolate upper pecs at any angle. The pecs contract as a whole in response to resistance. Declines have been shown in studies to stimulate the most over-all pec growth.

Bingo, the only way to bring up your upper pec is to do it systematically with the rest of your chest so you are better off sticking to the major mass builders. Dips, declines, and flat.

The decline DOES target and do more damage to the whole pec than Incline does BUT incline targets the upper chest MORE then the decline. So if the goal was nothing but the upper pec, the incline would be better.
 
The decline DOES target and do more damage to the whole pec than Incline does BUT incline targets the upper chest MORE then the decline. So if the goal was nothing but the upper pec, the incline would be better.

You cannot target any one part of the pec. This is a bodybuilding myth.
 
You cannot target any one part of the pec. This is a bodybuilding myth.

SuppVersity EMG Series - Musculus Pectoralis Major: The Very Best Exercises for a Chiseled Chest - SuppVersity: Nutrition and Exercise Science for Everyone

"In summary, the inverse(=decline) bench press is the most effective exercise for the pectoralis major as a whole. The incline bench press (+45°), on the other hand, isolates the upper part of the chest muscle, i.e. the descending fibers of the pars clavicularis (cf. image 1) optimally and will thus - as bro-science tells you - bring up your " pecs"."

:confused:
 
SuppVersity EMG Series - Musculus Pectoralis Major: The Very Best Exercises for a Chiseled Chest - SuppVersity: Nutrition and Exercise Science for Everyone

"In summary, the inverse(=decline) bench press is the most effective exercise for the pectoralis major as a whole. The incline bench press (+45°), on the other hand, isolates the upper part of the chest muscle, i.e. the descending fibers of the pars clavicularis (cf. image 1) optimally and will thus - as bro-science tells you - bring up your " pecs"."

:confused:

Thank you for posting this study. My knowledge seems to be a bit out dated. I stand corrected.
 
SuppVersity EMG Series - Musculus Pectoralis Major: The Very Best Exercises for a Chiseled Chest - SuppVersity: Nutrition and Exercise Science for Everyone

"In summary, the inverse(=decline) bench press is the most effective exercise for the pectoralis major as a whole. The incline bench press (+45°), on the other hand, isolates the upper part of the chest muscle, i.e. the descending fibers of the pars clavicularis (cf. image 1) optimally and will thus - as bro-science tells you - bring up your " pecs"."

:confused:


Interesting web page, thanks for posting.



TOM: we still love you big guy! :D
 
start

I always start my chest with incline press and it works for me. After, I go straight to decline press. I never do steep incline because of my shoulders can't take it.
 
SuppVersity EMG Series - Musculus Pectoralis Major: The Very Best Exercises for a Chiseled Chest - SuppVersity: Nutrition and Exercise Science for Everyone

"In summary, the inverse(=decline) bench press is the most effective exercise for the pectoralis major as a whole. The incline bench press (+45°), on the other hand, isolates the upper part of the chest muscle, i.e. the descending fibers of the pars clavicularis (cf. image 1) optimally and will thus - as bro-science tells you - bring up your " pecs"."

:confused:

One of my favorite sites
 
What about overall load difference? I've met very few people who train both equally that have a higher incline bench vs. the decline. IMO for more mass more load is necessary. this would put the decline in the lead for even upper pec development.
 
What about overall load difference? I've met very few people who train both equally that have a higher incline bench vs. the decline. IMO for more mass more load is necessary. this would put the decline in the lead for even upper pec development.

Agreed
 
just be careful with incline BARBell bench press, I injured my shoulder probably about a year ago from which I have still not recovered and it was NOT very much weight at all. It was a weight that when fresh, I could easily pump out 12-15 reps....
take Phil's advice on barbell bench movements, and don't go down more then half way to save shoulders.
 
just be careful with incline BARBell bench press, I injured my shoulder probably about a year ago from which I have still not recovered and it was NOT very much weight at all. It was a weight that when fresh, I could easily pump out 12-15 reps....
take Phil's advice on barbell bench movements, and don't go down more then half way to save shoulders.


Yep with my long arms I stop 2-3 inches from my chest. Keeps focus on my chest and off my delts
 
Yep with my long arms I stop 2-3 inches from my chest. Keeps focus on my chest and off my delts

lol, I have short arms, still messed up my shoulder. Funny thing is, I didn't change anything for the rest of the workout, totally pushed on, not thinking for one second, because of the weight, that I had injured something. For me, every once in a while I'll get a twinge or whatever of pain, but then its gone after a few days at the most, that's what I thought would be the case with this too...injuries suck. you younger guys listen to us old men!:banghead:
 
I will venture to say yes an incline press does allow more upper pec stimulation as I did train with declines and flats only for two years. I switched back to doing a shallow incline and my upper chest has made significant improvements
 

Forum statistics

Total page views
558,063,035
Threads
135,758
Messages
2,768,696
Members
160,343
Latest member
12cc
NapsGear
HGH Power Store email banner
your-raws
Prowrist straps store banner
infinity
FLASHING-BOTTOM-BANNER-210x131
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
aqpharma
yourmuscleshop210x131
hulabs
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
volartek
Keytech banner
musclechem
Godbullraw-bottom-banner
Injection Instructions for beginners
Knight Labs store email banner
3
ashp131
YMS-210x131-V02
Back
Top