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Matador Herz
 
Flat benchpress vs. incline press

This one has been itching at me for a few weeks:

I do all my compounds. Is incline press worth my time? If so, what does it benefit and what day should I put it into?

Day 1: chest, legs, deadlift
Day 2: back, biceps
Day 3: shoulders
Old 09-28-2010, 04:01 AM Matador Herz is offline  
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Coqui
 
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That all depends on what you're doing on days 1, 2, and 3.

Post your actual routine.
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Old 09-28-2010, 06:36 AM Coqui is offline  
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sleepyness
 
Why not rotate between them.

Also try inclined situps. Brutal.
Old 09-28-2010, 03:52 PM sleepyness is offline  
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Matador Herz
 
Day 1: Bench or dumbell press, dips, some form of tricep isolation lift, rack squat, deadlift

Day 2: pull ups, bent over rows, behind the neck lat pull downs, shrugs, twisting bicep curls

Day 3: Shoulder press, some form of shoulder isolation lift, abs
Old 09-29-2010, 12:21 AM Matador Herz is offline  
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Artesial
 
I would place it into shoulder day personally since it targets chest/shoulders/triceps and it gives a decent amount of rest time between chest day.
Old 09-29-2010, 06:49 AM Artesial is offline  
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Coqui
 
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Originally Posted by Artesial View Post
I would place it into shoulder day personally since it targets chest/shoulders/triceps and it gives a decent amount of rest time between chest day.

I agree.

Although, why are you doing all three major lifts on Monday?
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Old 09-29-2010, 07:07 AM Coqui is offline  
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sleepyness
 
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I agree.

Although, why are you doing all three major lifts on Monday?

I agree, that makes for one hellish Monday.

Also try kettleballs, they'll rape you a new one too.
Old 09-29-2010, 07:18 AM sleepyness is offline  
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#7  

mainbrotha
 
I'm going to disagree. I'd put it right after flat bench. Basically you've got flat bench and decline bench (dips), why not do inclines in between the two? You can probably even ditch the tricep isolation exercises and just adjust your dips to be a little lighter weight so you can hit them harder for more reps, essentially killing two birds with one stone.

If you do your 1 day the day after your 3 day, lack of shoulder recovery is going to hinder the bench and dips. I'd confine it to one day. Unless of course I'm misunderstanding how your schedule really goes.
Old 09-29-2010, 01:29 PM mainbrotha is offline  
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Coqui
 
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The only reason I wouldn't put it after flat bench, is the high risk of overtraining due to everything else basically happening on Mondays.

Seeing as his Friday workout should last 20 minutes at most, that's why I mentioned it.

He's probably pushing an hour if not over on Mondays.
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Old 09-29-2010, 01:32 PM Coqui is offline  
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coalesce
 
I personally do incline on the same day as flat and I do it before flat because it was significantly weaker than my flat. By making it more of a priority, I've made significant progress in improving it.
Old 09-29-2010, 02:52 PM coalesce is offline  
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Matador Herz
 
I don't like the dip machines, I only do the body weight. I guess I'll try giving them another shot.

I alternate my deadlifts and sometimes put them on the shoulder day. Sometimes I switch back and shoulder day. Hellish Day 1 is my favourite of them all! I like kicking my own ass.
Old 09-30-2010, 04:39 PM Matador Herz is offline  
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#11  

mainbrotha
 
Dip machine? Unless you're talking about an assisted dip/pull up machine, I don't see why you'd use it if you can already do your own bodyweight.

Get a chain/belt combo and do weighted dips.
Old 09-30-2010, 05:47 PM mainbrotha is offline  
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#12  

Gibonius
 
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Originally Posted by Matador Herz View Post
I don't like the dip machines, I only do the body weight. I guess I'll try giving them another shot.

I alternate my deadlifts and sometimes put them on the shoulder day. Sometimes I switch back and shoulder day. Hellish Day 1 is my favourite of them all! I like kicking my own ass.

You've got to be limiting your progress by doing all three big lifts on one day. Your body only has so much energy at one time, no way you can give 100% to all three the same day. It seems silly to have a day with only three lifts (two of them isolation) and then do your Day 1 routine.
Old 09-30-2010, 05:59 PM Gibonius is offline  
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