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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

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Incline Chest Presses
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newbie05

I feel it more in my chest when doing these then when i bench. I was thinking af sticking with these for a while. Does anyone else have the same feeling from doing these rather then doing the bench press?
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J.W.

Indiana, USA

I typically get more feel of chest work with inclines. Flat benchs are heavy stressors of the front delts and pecs are secondary in my opinion. However, I'm sure a lot of people would disagree with that assessment.

J.W.
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Bill Sekerak

California, USA

J.W. wrote:
I typically get more feel of chest work with inclines. Flat benchs are heavy stressors of the front delts and pecs are secondary in my opinion. However, I'm sure a lot of people would disagree with that assessment.

J.W.


I won't disagre with you , but I prefer declines or dips.

Bill
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Ben_R

I found the following pointers useful when performing bench presses if pectoral development is the goal.

When your upper arms are parallel to the ground:

1. your hand spacing should be wide enough so that your hands should be directly above your elbows.

2. your upper arms should be perpendicular to your torso or as close as possible to this position if your shoulders are not flexible enough

The closer your upper arms are to your torso the faster your anterior delts will become exhausted and the narrower your hand space is the faster your triceps will tire.
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sonny153

For total chest development, for me, flat bench dumbell presses did the trick. This excercise also worked enough front delt to tie in with the pec real nice. And the best thing is that the shoulder pain I used to get with barbell presses, either flat or incline, totally disappeared. I never used a chest machine though, so my experience is limited to only free weights.
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simon-hecubus

Texas, USA

J.W. wrote:
I typically get more feel of chest work with inclines. Flat benchs are heavy stressors of the front delts and pecs are secondary in my opinion. However, I'm sure a lot of people would disagree with that assessment.

J.W.


Where you "feel" an exercise has much to do with hand and arm position, as indicated by Ben in his post. If you have the bar so it hits low on the pecs in the bottom position, and your hands are close to your body, you may feel more delt involvement. Keep your elbows pointed away from your torso for more chest invlovement. I feel delts MUCH more in inclines than flat benches --- in fact boimechanically speaking, most people will feel more delt involvement as the torso gets closer to vertical.

Typically you may feel more pecs in Inclines (or at least more pec SORENESS) since the inclines provide a longer range-of-motion (ROM), especially in the stretched position.

More Stretch = More Soreness

Scott
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splice

sonny153 wrote:
For total chest development, for me, flat bench dumbell presses did the trick. This excercise also worked enough front delt to tie in with the pec real nice. And the best thing is that the shoulder pain I used to get with barbell presses, either flat or incline, totally disappeared. I never used a chest machine though, so my experience is limited to only free weights.


Yeah I have included more dumbbells in my workout i sometimes think there better then using the full bar. Like was said i don;t feel the shoulders give out before the chest which works out great.
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