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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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  #11  
Old 09-29-2013, 06:32 PM
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In my anti flat bench days. I worked only incline. A solid year of no flat bar. My upper chest benefited greatly. Was including 315 for sets of 8.
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  #12  
Old 09-29-2013, 06:36 PM
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Oh. Grip width was as wide as flat. Ring finger on the smooth between the knurling on the bar.
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  #13  
Old 09-29-2013, 08:15 PM
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cable crossovers pulling upward from the ground . Incline flyes and believe it or not decline barbell presses .
And i use wide grip on incline presses .
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  #14  
Old 10-01-2013, 12:42 PM
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Thanks guys, did chest this morning. Omitted flat bench all together. Set it up this way per suggestions..

Warm up
45 degree incline 100 x 25 x 2
then
military seated 120 x10, 160 x 6 x 2, 120 x 10 really controlled and upper end lockouts for 5 seconds on last set

45 degree flys 60 x 15 , 80 x 8 x 2, 60 x 15 concentrated on the upper range, forced shoulders to squeeze to add activation when hands are together over chest.

45 degree bench alternating wide and narrow grips, 100 x 10 x 2 (1 each grip) 180 x 6 x 2, 100 x 10 x 2

45# weighted dips to fail x 3 numbers on these were emberrassingly low so will go unmentioned LOL
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Old 10-02-2013, 06:46 AM
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Good deal. I have a hate hate relationship with a flat bench. Too many people believe its the ultimate measure of your manhood.

And decline is another sore subject. Laxk of ROM so the pinheads can pack on weight and pretend they're strong.
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Old 10-02-2013, 08:07 AM
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Incline is all I can do anymore after a couple of AC joint issues from powerlifting. I always use a wide grip...index fingers on the rings of a powerbar, where my wrists are outside of the line up to my elbows. With this grip, you're much weaker at first but I found that strength caught back up nicely and it's so much easier on my shoulders.
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  #17  
Old 10-05-2013, 08:36 AM
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Quote:
Originally Posted by ~R~F~G~ View Post
Good deal. I have a hate hate relationship with a flat bench. Too many people believe its the ultimate measure of your manhood.

And decline is another sore subject. Laxk of ROM so the pinheads can pack on weight and pretend they're strong.
...and the first question is always "How much do you bench?..."
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  #18  
Old 05-07-2014, 07:15 AM
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you could add some pullovers or reversed grip bench press (although i never tried the 2nd one i mentioned)
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  #19  
Old 05-07-2014, 06:44 PM
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Close grip with bar, just wide enough to not have the tri's do all the work. Too wide for me and its a shoulder workout
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  #20  
Old 05-07-2014, 11:26 PM
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I have a pretty decent upper chest and it came from lots of incline DB presses done with a variety of rep and ranges and rep cadence. I like to pound out 5 sets of those real slow and heavy to tear them up, then go straight into high rep incline flys with little rest in betw sets. Then maybe a couple sets holding the dumbells together in front of your face on the incline bench, and pushing them straight up (whatever those are called). I actually don't do alot of flat work. My Pecs seem to grow well all the way around with little flat work and lots of incline.
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