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wt145773 07-11-2007 01:06 PM

incline or flat bench with dft 5x5
I recently completed my first cycle with the dft 5x5 last month and i loved it. I'm starting another cycle on monday and i'm wondering it would be ok to supplement the flat bench with incline bench in order to help bring up my upper chest. I'm just wanting to use about a 20 degree incline, not the full 45. just enough stimulate the upper pec area a bit more. any advice on this would be greatly appreciated!

IronKitten 07-11-2007 01:26 PM

Supplement or replace flat with inclines?

In the 5x5 program, Friday's format give you the option to use an incline instead of flat. And in the DFHT program, one upper body day also gives the option for inclines.

So if you're wanting to simply replace the flat bench with inclines, I see no reason not to. If you're wanting to add some sets of incline in addition to your 5 sets of flat bench, I'd say no.

wt145773 07-11-2007 03:03 PM

i was thinking replace flat with incline. on the previous 5x5 it went:
mon. flat bech 1x5
wed. mil press
frid. flat bench 5x5

so, if i switch the friday bench for incline should i still utilize the 5x5 rep and set scheme and if so, should i alter the monday rep and set scheme since as they are now they compliment each other. once angain....thanks and i hope this doesn't sound too confusing!

IronKitten 07-11-2007 03:26 PM

If you're looking to specifically add strength and size to you upper pecs, then I'd say switch both benching workouts to inclines in your next cycle. You can always go back to both being flat in the following cycle if you want.

However, if you're wanting to still try and make progressions in your flat bench, keep the Monday flat and do inclines Friday, sticking with the 5x5 parameters.

That's just my opinion.

wt145773 07-11-2007 03:43 PM

well, your opinion is greatly appreciated and i think i will take your advice and try using the incline on this next cycle and see how it goes! thanks a bunch!!!:)

Kane 07-11-2007 03:46 PM

Keep it flat. DF 5x5 is more of a 'strength' program and flat will give you higher poundages on the bar. Don't have flat and incline because that will screw you up since monday is 1x5 and friday is 5x5.

You cannot isolate a specific portion of your pecs (or any muscle) either. It works as a whole muscle group and therefore grows as one too. Switching to incline might give you more chest growth, but not because your stimulating the upper region more and it won't simply increase your upper pec mass. Your tits grow as a whole.

wt145773 07-11-2007 04:14 PM

thanks kane, i've heard muscle grow as a whole so i might as well stick with the press that allows me to move the most weight. thanks for putting it into perspective for me!!

Kane 07-11-2007 05:08 PM

no problemo :D

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