The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    WannabePLer fpr's Avatar
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    degree of incline on db press

    I haven't been able to find this anywhere... but how low should you make the bench on the Low Incline DB Press (WBB1?)... I've been setting my bench at about 45 degrees.... how does lowering/making the bench higher affect what muscles are targeted?
    Thanks

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  3. #2
    Who me? Chubrock's Avatar
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    It doesn't really matter man, just go heavy.

    Fuck, fight, or hold the light.

  4. #3
    SFW! drew's Avatar
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    The higher the incline the more shoulder involvement you'll get.

    Pick 3 incline settings and change it every 3-4 weeks.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
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  5. #4
    Senior Member RichMcGuire's Avatar
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    Quote Originally Posted by fpr View Post
    I haven't been able to find this anywhere... but how low should you make the bench on the Low Incline DB Press (WBB1?)... I've been setting my bench at about 45 degrees.... how does lowering/making the bench higher affect what muscles are targeted?
    Thanks
    Between 30 and 45 is good. But it really doesnt matter. In terms of your chest, nothing changes. In terms of your shoulders, more emphasis on them the higher the incline.

    Just pick one and do it. Little things like this dont need to be worried about
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  6. #5
    The Man of Steel -Superman-'s Avatar
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    Quote Originally Posted by RichMcGuire View Post
    Between 30 and 45 is good. But it really doesnt matter. In terms of your chest, nothing changes. In terms of your shoulders, more emphasis on them the higher the incline.

    Just pick one and do it. Little things like this dont need to be worried about
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  7. #6
    Senior Member Giovanna360's Avatar
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    I think the angle is important. I push myself in this particular workout. I talked to an x-bodybuilder who now works as a successful trainer and he informed me that the very slight incline is the best. I use the one notch above flat. It apparently reduces shoulder involvement.

  8. #7
    Yeah, I know.....Its huge Ockhams_Razor's Avatar
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    45 degree angle is the most common for incline or decline
    "Only advantage of having a larger ROM in the gym is to punch newbies who try to steal your equipment." -mikey4402

  9. #8
    Senior Member deeder's Avatar
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    I do mine at around 48.45211345 degrees. I find that at that angle I get the best chest and shoulder recruitment
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  10. #9
    Senior Member Phenom's Avatar
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    30 degrees for me
    Age: 23 - Weight: 237 lbs - Height: 6'1''

    S(atg) - B - DL
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    "Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay

  11. #10
    Crrrrrrrrrrest!!!!! mikey4402's Avatar
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    Quote Originally Posted by Giovanna360 View Post
    I think the angle is important. I push myself in this particular workout. I talked to an x-bodybuilder who now works as a successful trainer and he informed me that the very slight incline is the best. I use the one notch above flat. It apparently reduces shoulder involvement.
    best for what?

    the higher the incline the more the shoulders take over.
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  12. #11
    Senior Member Giovanna360's Avatar
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    best for targeting the upper chest without using help from the shoulders. i like doing the slight incline, flat bench, and decline to get my whole chest.

  13. #12
    Who me? Chubrock's Avatar
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    Quote Originally Posted by Giovanna360 View Post
    best for targeting the upper chest without using help from the shoulders. i like doing the slight incline, flat bench, and decline to get my whole chest.
    Uhhh, you hit your whole chest when you bench. You can't isolate "upper"...

    Fuck, fight, or hold the light.

  14. #13
    Crrrrrrrrrrest!!!!! mikey4402's Avatar
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    Quote Originally Posted by Giovanna360 View Post
    best for targeting the upper chest without using help from the shoulders. i like doing the slight incline, flat bench, and decline to get my whole chest.
    Yikes , i was hoping you didnt say that.

    you cant isolate part of a muscle.
    You 'hit your whole chest' when you just do flat bench
    6'6" 235
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  15. #14
    Senior Member Giovanna360's Avatar
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    Quote Originally Posted by mikey4402 View Post
    Yikes , i was hoping you didnt say that.

    you cant isolate part of a muscle.
    You 'hit your whole chest' when you just do flat bench
    yes you do hit your whole chest when you do flat bench. when you do incline db press however, the primary target is the Clavicular Head



    when you do flat bench you work primarily the Sternal Head



    At least that is my understanding?

  16. #15
    Senior Member RichMcGuire's Avatar
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    ^^

    I think most people are tired of disputing this. Do a few searches and youll see loads of threads correcting this myth youre referring to. I, for one, am tired of correcting it - its an everyday thing. If only people would read some of the stickies...
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  17. #16
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Giovanna, you're beating a dead horse...a horse that died because it was wrong.

    "The only easy day was yesterday."

  18. #17
    Senior Member Giovanna360's Avatar
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    Quote Originally Posted by sCaRz*Of*PaiN View Post
    Giovanna, you're beating a dead horse...a horse that died because it was wrong.

    haha k. i like the pic btw.

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