Whenever I do incline bench press followed by military press I feel like the strength has just been sucked out of me. I usually do 110 on the mil press but if I've done incline press first, I sometimes have to drop it all the way to 85 or 90. I don't really feel my shoulders getting worked in the incline, but maybe I'm wrong.
YAWT: Does incline bench work shoulders?
- Thread starter WhiteKnight
- Start date
Yes, the incline does work shoulders. I find it interesting that you are doing both on the same day. I never work shoulders and chest on the same day, just so that my shoulders don't get spent. I work shoulders traps and calves one day and usually save chest for a day by it self.
I do regular straight chest press machine for warmup, light weight, 3 sets, then go to hammer strength incline for 6 or so sets, increasing the weight until I can only get 3-5 reps. Then I do decline where available but if not, I'll do some bench press to the neck on the smith machine. Be careful with this movement, it can kill you. Also, it will pack some serious meat on your upper chest, be ready for that.
I finish with flys or pec dec.
Remember, stimulate the muscles to grow then GET OUT OF THE GYM!!
I do regular straight chest press machine for warmup, light weight, 3 sets, then go to hammer strength incline for 6 or so sets, increasing the weight until I can only get 3-5 reps. Then I do decline where available but if not, I'll do some bench press to the neck on the smith machine. Be careful with this movement, it can kill you. Also, it will pack some serious meat on your upper chest, be ready for that.
I finish with flys or pec dec.
Remember, stimulate the muscles to grow then GET OUT OF THE GYM!!
I'm following the Max-OT workouts. I thought it was a little weird having chest and shoulders on the same day too, but I thought I'd try it. My Wednesday lifting is:
Straight Bench 3 set, 4-6/set
Incline DB Bench 2 set, 4-6/set
Mil Press 2 set, 4-6/set
Lat Raise 2 set, 6-8/set
Lying Tricep Ext. 2 set, 4-6/set
Tricep Pushdown 2 set, 4-6/set
Straight Bench 3 set, 4-6/set
Incline DB Bench 2 set, 4-6/set
Mil Press 2 set, 4-6/set
Lat Raise 2 set, 6-8/set
Lying Tricep Ext. 2 set, 4-6/set
Tricep Pushdown 2 set, 4-6/set
I'm doing the same Max OT workout. I'm thinking of going back to a 5 day split since I'm hitting the gym now 5 days a week - it really just depletes my shoulders, especially going as heavy as I do on chest. Make sure you're pinning your shoulders back against the bench and you're not using more of your shoulders than absolutely necessary.
Amused
Elite Member
- Apr 14, 2001
- 57,039
- 18,350
- 146
I do:
Chest/Tri = Monday
Back/Abs = Tuesday
Shoulders/Bi = Thursday
Legs = Friday
Doing my biceps on back day was getting me nowhere. They were too spent to get an effective workout. I've had signifigant bicep growth since I changed them to shoulder day.
Chest/Tri = Monday
Back/Abs = Tuesday
Shoulders/Bi = Thursday
Legs = Friday
Doing my biceps on back day was getting me nowhere. They were too spent to get an effective workout. I've had signifigant bicep growth since I changed them to shoulder day.
Sorry, but the smith machine is stupid. You can do the same things with a regular barbell. And frankly, most people who know how to use the smith machine correctly wouldn't be using it anyway.
That's just ignorant. As long as he has enough resistance, he will make gains. The reason why so many people rag on the smith machines is not because it doens't work, but because people use it wrong (ie for squats).
That's the same for any exercise, smith machine or not. And if you'll see bodybuilders, some DO use momentum, but at certain time. Say you're doing curls, you'll do what you can to failure in a controlled manner, but then for the last few you'll use momentum to toss them up again... now, of course you won't do any good for the exercise on the upcurl, since it's all momentum, but then the focus of the exercise changes to that of the downcurl... it's similar to having a buddy assist you on the way up, but letting you do more of the work on the way down.
But that wasn't what you said originally, was it?
And there are instances when smith machines can be good... when you want to go to failure but don't have a spotter. Of course i guess you can just throw the dumbbells down, but at my gym you would thrown out of the gym before the dumbbells stopped rolling (if you can't put them down properly, don't pick them up).
SP33Demon
Lifer
- Jun 22, 2001
- 27,928
- 142
- 106
Smith limits your range of motion to an unnatural one. One thing it is good for, though, are negatives for Bench Press. Load up 400+ pounds, and have a spot. Make sure you don't forget to latch it when it's done or you'll be crushed (unless you set up the bumpers)!! Negatives are a great change of pace, it gets your body used to handling heavier weight.
my small gym doesn't have a proper flat bench, well, not one with a rack thing to rest the barebell on, so for my chest day i have to do some sets on the smith machine, then some sets of dumbell on the bench, and some other various excersises, like flys. i still feel i get a good workout. I do have a proper bench at home that i use for normal barebell presses but don't have a spotter so can't go heavy on that hehe
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