Flat vs. incline chest work

[red_mct]

Ok, ladies, your educated opinions are needed.

Does anyone see a real difference or value in doing both flat and incline chest work? The reason I ask is I prefer incline work even though it is generally more difficult and requires me to go down in poundage. I find it a lot less bothersome to my joints (my elbow particularly, which you all know is bum, sigh) and feel like I am getting a much better range of motion. I am 5'7.... maybe I am just too close to the floor, hmmm.

Anyway, what I have been doing is all of my sets on an incline rather than first doing flat and then incline as Cathe does.

But then I wonder if I'm not missing out on something here. What do you think?

I was thinking maybe I would try incline and then decline? Anyone have good results with that?

Thanks for your input!
Marie

 

[Maximus]

Flat presses target the entire chest, inclines work more on the outer pecs, those muscles that "lift" so to speak.

When I first started serious weight training I was told decline presses were a waste of time, so I never did them. I was too stupid to ask why they're a waste of time, so unfortunately I can't provide much info on that, sorry.

 

[kathryn]

I always do incline presses, and often do flat (probably about 2/3 incline and 1/3 flat). I vary the incline, from 1 riser on a club step to 3 risers. I never do declines. I read in some body building magazine that declines can make your chest look droopy because they can increase the size of the lower chest. In any case, the lower pecs are hit during flat presses as well. (Also, decline presses don't seem very functional to me. How often in a day do you press down? ).

If I don't do incline work, I notice that my "cleavage" (all muscular!) disappears! Oh, no!

 

[Kit_]

The flat bench works your muscles slightly differently then on an incline, I'd suggest doing both as you hit the muscles differently so they build up a bit faster and stronger, and their is no gap in strength in the pecs. As flat your inner pecs don't work as hard as on an incline, where as an incline your inner pecs work harder, but your outer pecs, actually are being pulled differently, as in general the weight comes down in a curve.

I wouldn't do decline, that is actually a bit dangerous, as when you raise the weight up and if you follow the normal arc that the incline causes, the most stress is when the weights are straight up and actually pulls on the shoulder and triceps, which isn't what you want when working the chest. Not only that but your going with gravity more rather then against it, so you don't get as much of a pec workout, as the angle forces the shoulders to take more of the load.

HTH,

Kit

 

[nice on ice]

There is a whole debate on whether you can actually target the upper chest as opposed to the middle and lower pectorals. I have even seen where some think that flyes are a wasted effort.
Personally, I think doing inclines, declines and flat bench moves is good just because it allows you to mix it up and use different moves to target the chest. I am skeptical as to whether these moves actually would give results in a given area of the chest. The pecs are basically one muscle and the whole thing contracts together regardless of what lift you use in my opinion. If it were possible to develop just one part of a single muscle area, I imagine we'd have some pretty lumpy people walking around.
As for decline benches themselves, I have read many articles that claim this bench press move is actually the best for hitting the chest and working it thoroughly.
As for being dangerous, well that's pretty user specific. Lots of people like to say alot of the more advanced lifts are dangerous simply so that they can talk themselves out of learning the proper way to do them. They often take much more time and are definitely tougher. I love to do deadlifts, declines, and squats but many people who have no back troubles at all are afraid to try them. These are compound moves and are some of the best for getting quick results.

 

[Kelly_G]

Thank you for bring up this subject I was untested in this as well. Kit thank you so much on pointing out how declines could hurt you, could you explain why it's dangerous to do it in a decline? I've been told this as well by my Physical Therapist as well as three or four doctors, who my PT told that I was doing that and they all advised me to stop doing that immediately. I knew you said you did some work at the hospital with a computer that showed people why they hurt themselves doing things wrong, sorry I don't remember what it was called I just remember you mentioned this and was hoping you had an explanation that isn't greek.

Thank,

Kelly

 

[Kit_]

Hi Kelly,

Sorry, I didn't see this in my inbox, and I've been gone most of the weekend. Anyway, when you do heavy lifting in a decline position, you can stress your shoulder muscles particularly, the small ones in the rotator cuff, like the Teres minor or even the subscapularis. This is because when your on a decline, your shoulder muscles are working to keep that weight from going back toward your head, something that isn’t all that natural for them to do. If you tear these little muscles it is a royal pain to get them fixed and you can spend over a year not being able to use your shoulders, as you actually got to move other muscles to get to the torn ones, it is causes all sorts of pain. I’ve seen a few people tear their Tere minor and subscpularis and from the look of pain on their face, as well as all they have to go threw to get better. I’d avoid it at all costs. Also almost always they tore these muscle doing something that wasn’t natural to the muscle, or using more weight then the little muscles could take.

Kit

 

[andtckrtoo]

I just did a whole new routine involving both flat and incline chest work. Holy cow did I feel the difference! Oh yes, I would say this works two different parts of your chest. I feel great, even though I'm a little trembly right now. *grins* I like that feeling.