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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Results 1 to 11 of 11
  1. #1
    the uber monster Ed C.'s Avatar
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    Decline/Flat/Incline...Which one and why?

    I'm making a new routine for my chest and I was wondering which one I should use for my bench press. I've heard from a couple different people saying incline is the best, and some say decline, and some say flat. I'm pretty confused.


    My goal is strength. Sets will be just 3x 6-8.


    Thanks in advance.

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  3. #2
    Banned Berserker's Avatar
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    Personally I do both flat and incline, don't have a decline bench. I flat first, so thats my priority. Part of this that I want a big bench.

  4. #3
    Senior Member AstronautJones's Avatar
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    Flat BP work the outer and middle regions of the pectoral muscle.

    Incline presses work the upper region.

    Decline presses work the middle and lower portion of the pecs.

    I personally do all three of them, just because I want total chest development. Although I must say that my upper pecs need the most work, so I try to focus on more inclines than anything.

  5. #4
    As I Am Paul Stagg's Avatar
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    Pick one or two, and do them.

    It really doesn't matter all that much.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  6. #5
    Player Hater PowerManDL's Avatar
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    Originally posted by AstronautJones
    Flat BP work the outer and middle regions of the pectoral muscle.

    Incline presses work the upper region.

    Decline presses work the middle and lower portion of the pecs.

    I personally do all three of them, just because I want total chest development. Although I must say that my upper pecs need the most work, so I try to focus on more inclines than anything.
    Oh dear.

    *puts on ninja costume*
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  7. #6
    A Fortnight Dead
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    *wails on guitar*
    "human kind/
    Cannot bear very much reality/
    Time past and time future/
    What might have been and what has been / Point to one end, which is always present."

    -T.S. Eliot. "Four Quartets."

    "Redistribution [of wealth] is in effect far less a redistribution of free income from the richer to the poorer, as we [had] imagined, than a redistribution of power from the individual to the State."
    -Jouvenal

    Fear me, I am the bandersnatch.
    -Paul Stagg

  8. #7
    As I Am Paul Stagg's Avatar
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    Flat BP work the outer and middle regions of the pectoral muscle.

    ** As well as the inner, upper and lower.

    Incline presses work the upper region.

    ** As well as the lower, inner, and outer

    Decline presses work the middle and lower portion of the pecs.

    ** As well as the outer, inner, and upper

    I personally do all three of them, just because I want total chest development. Although I must say that my upper pecs need the most work, so I try to focus on more inclines than anything.

    ** Flat benching and dips would work your 'upper' chest just as well. Doing inclines just works your shoulders more than flat.


    Do a search using 'upper chest' or check out the links in Hulk's signature for an extensive, exhaustive discussion of this and related subjects.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  9. #8
    A Fortnight Dead
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    Thank you, Paul.

    Very well said.
    "human kind/
    Cannot bear very much reality/
    Time past and time future/
    What might have been and what has been / Point to one end, which is always present."

    -T.S. Eliot. "Four Quartets."

    "Redistribution [of wealth] is in effect far less a redistribution of free income from the richer to the poorer, as we [had] imagined, than a redistribution of power from the individual to the State."
    -Jouvenal

    Fear me, I am the bandersnatch.
    -Paul Stagg

  10. #9
    Jack's Utter Surprise Saturday Fever's Avatar
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    If your goals are strenght, you should use a routine geared for strength. 3 sets of 6-8 doesn't qualify.

  11. #10
    Senior Member AstronautJones's Avatar
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    Originally posted by Paul Stagg
    Flat BP work the outer and middle regions of the pectoral muscle.

    ** As well as the inner, upper and lower.

    Incline presses work the upper region.

    ** As well as the lower, inner, and outer

    Decline presses work the middle and lower portion of the pecs.

    ** As well as the outer, inner, and upper

    I personally do all three of them, just because I want total chest development. Although I must say that my upper pecs need the most work, so I try to focus on more inclines than anything.

    ** Flat benching and dips would work your 'upper' chest just as well. Doing inclines just works your shoulders more than flat.


    Do a search using 'upper chest' or check out the links in Hulk's signature for an extensive, exhaustive discussion of this and related subjects.
    My mistake, I stand corrected.

  12. #11
    Senior Member Gavan's Avatar
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    Mike Mentzer thought incline press was better it's also the case for Brian Haycock.

    Arthur Jones didn't consider flat or incline press as a good exercise he would do DIPS for Chest !

    on this site http://www.exrx.net/WeightExercises/...enchPress.html and http://www.exrx.net/WeightExercises/...enchPress.html
    you can see that incline work only upper chest.... and flat bench press both with an emphasis on lower chest....

    I think they underestimate the incline press or perhaps they tested incline press with a bench inclined too much.

    I would do Dips and Dumbbells Flat Bench pre-exhausted with flyes.
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

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