View Full Version : incline for DE? question for Travis and the other benchers

09-01-2011, 07:59 PM
I have a somewhat stupid question on DE bench work. My wife has been struggling with her bench. Part of that is biomechanics (she has long arms and a wide, but not deep chest). Part of it is just muscle weakness.

In an effort to correct the weakness, we started incorporating incline presses in place of flat bench on DE days. We've worked through a couple of 4 week cycles using chain with the incline and bands. She hit a pr 230 (at 141 lbs) off a 3 board last week and needed a finger tip off a 2 board in a relatively loose single ply phenom. She also hit a 10 lb PR on the flat bench with a fat bar (these are big numbers for her with her bench).

We have not tried an actual competition bench because it is not that time yet in her training, but I am expecting what looks like significant carryover.

My question is has anyone any experience subsituting incline for flat bench? If so how did you cycle the DE days (ie with our 4 week cycles, 4 weeks straight weight, 4 weeks with chain, add a half chain a week, etc)? My thought is approach it exactly the same as if the bench was flat.


Travis Bell
09-02-2011, 07:14 AM
Personally I don't really like incline bench too much. Any time I want to attack my shoulders I just go for them directly with DB or barbell OHP

The problem with doing incline in place of flat bench is you cannot replicate the position and technique that you are going to do on a flat bench. Tightening your lats gets different and the leg drive is really odd in comparison.

If you really like doing it, why not just use it as an accessory exercise? Meanwhile still keeping the DE bench there. Just my 2 cents

09-02-2011, 11:50 AM
Thanks Travis. You said basically what I was thinking.. all of my own DE work is done on a flat bench. I work Incline on ME days more than anything, although I will add it in with a closer grip after my DE work as accessory.

My wife is tall and skinny (especially compared to me--we are two very different body types).. with long arms and long legs relative to torso length. She's long legged enough to get reasonably good leg drive off a lower incline --we are using a bench that is the same height as a competition bench in terms of butt position and we are keeping the incline usually at about 15-30 degrees.

So am I wrong thinking the increase we've seen in the flat bench is because of the higher deltoid emphasis that inclines have and the real problem is delts?

If it is Delts, she's had some shoulder issues and overhead pressing too much seems to make them flare up. Any suggestions?

09-02-2011, 01:11 PM
I think inclines are great, but one of the biggest parts of DE benching for me is lots and lots of practice with light weights and good form. I'd just do inclines after for 3-5x10+

Travis Bell
09-02-2011, 03:06 PM
Jk I don't think your wrong at all. If the inclines are working, keep at it

I'm just saying if it were me I wouldn't have them replace DE bench rather use it as an assistance exercise