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Old 09-02-2010, 10:49 AM   #1
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Default Incline bench carryover to flat bench

Talked to an old friend today that said he only does inclines nowadays because they are better on his shoulders. he couldn't say if there was a strong carry over to flat benching.

Anyone have any insight on this?
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Old 09-02-2010, 12:00 PM   #2
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I've always heard/read the opposite... that incline benching makes your shoulders more prone to injury?
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Old 09-02-2010, 12:42 PM   #3
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Quote:
Originally Posted by Trevor Lane View Post
I've always heard/read the opposite... that incline benching makes your shoulders more prone to injury?
Same here.. Always heard that incline utilizes the shoulders more than the pecs.. I actually find doing inclines at 30d instead of 45d works the upper pec area much better, and without any shoulder strain..
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Old 09-02-2010, 12:46 PM   #4
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dont know to be honest, but my experience...

If flat bench hurts your shoulders, your form sucks :P

incline dumbbell press hurts my shoulders, thats why i dont do them.

Flat bench dont have a huge carryover for the incline, propably because of shoulder strenght. But incline will propably have a better carryover to the bench, because of shoulder and triceps strength.

You must train a spesific exercise regulary because of the motorised pathways in the spesific exercised motion.

So personally i dont think that incline will have a huge carryover for the flat bench if HE IS NOT TRAINING the flat bench regulary.
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Old 09-03-2010, 03:12 PM   #5
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I didn't do flat bench press for a long time and only did inclines. When I started to flat bench press again I didn't really feel like the inclines did much for it so I dropped them.

I later added overhead presses and when that stalled out I started doing inclines again and saw that exercise weight go up.

It might be dumb to say that inclines have a better carryover to OHP than to flat bench press because the same muscles are involved but due to my experience that is what I think. I do them for assistance work on OHP day because I feel that is where they best fit.
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Old 09-03-2010, 05:19 PM   #6
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I'll do high rep low Incline DB Presses after my benches every other week, but I mainly do these(along with high rep Flat DB Presses from week to week) to build up my chest size.
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Old 09-08-2010, 02:25 AM   #7
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for most people that all aready fairly strong they have little carryover in a correct bench for power you actually try to press the bar in a straight line trying to eliminate the shoders thats why in a lot of strong benching powerlifters routine they do very little shoulder training its not uncoomon for them to totally neglect training delts or do only plate raises or a rear delt movement. I have thought the same thing the shoulders take a punding from almost every compound upperbody move I do face pulls thats about it occasionaly if I body build I will do seated overhead dumbells I have worked to 90s for rmabey 4 or 5 reps but I think when you want to bench haevy your main thing is keep the shoulders healthy.
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Old 09-08-2010, 12:45 PM   #8
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An interesting study:

Quote:
This experiment investigated the effects of varying bench inclination and hand spacing on the EMG activity of five muscles acting at the shoulder joint. Six male weight trainers performed presses under four conditions of trunk inclination and two of hand spacing at 80% of their predetermined max. Preamplified surface EMG electrodes were placed over the five muscles in question. The EMG signals during the 2-sec lift indicated some significant effects of trunk inclination and hand spacing. The sternocostal head of the pectoralis major was more active during the press from a horizontal bench than from a decline bench. Also, the clavicular head of the pectoralis major was no more active during the incline bench press than during the horizontal one, but it was less active during the decline bench press. The clavicular head of the pectoralis major was more active with a narrow hand spacing. Anterior deltoid activity tended to increase as trunk inclination increased. The long head of the triceps brachii was more active during the decline and flat bench presses than the other two conditions, and was also more active with a narrow hand spacing. Latissimus dorsi exhibited low activity in all conditions.
The study conducted that incline presses exhaust the shoulders more so than the pecs.
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