Matt Z wrote:
I'm thinking of taking a break from ordinary Barbell Bench Presses for a while to focus on Incline Barbell Presses (AKA Incline Bench Presses) and Dumbbell Bench Presses. Of course, I wouldn't be doing this if I was a competative powerlifter. Still, I can't help but wonder if flat-bench presses are really a better mass and strength excercise than inclines. Obviously, you can move more weight on a flat bench, but does that really make them a more effective movement?
Also, I used to think that Incline Barbell Presses work the front delts more than ordinary bench presses, because of the angle of the bench. However, now I'm starting to think that they actually work the front delts less. This is because the bar touches lower on my chest on regular Barbell Bench Presses, which keeps my elbows closer to my body (I use the same grip on both excercises).
Of course, I could probably take some of the emphasis off my front delts by using a somewhat wider grip on flat-bench Barbell Bench Presses. However, I'm afraid I might not be able to reach the uprights to re-rack the bar (they're not adjustable and I have short arms). Also, I'm concerned that if I go too wide it might put excess stress on my wrists.
Anyway, I'm just thinking out load here, and I'd appreciate any input you folks might have.
Going extra wide on the flat bench also puts alot of strain on your shoulders as well...besides your wrists. For the longest time i did only flat and declines...no incline. Started maybe 3 months ago doing inclines at a (im guessing here..) 55-60 degree angle and am already noticing a pretty big difference in my upper chest.