10 sets of 10

[dago]

I did something today on my chest workout I haven't done in awhile. After a couple warm up sets of flat bench I inclined the bench to the next setting and did 10 sets of 10 reps incline bench presses. I had to decrease in weight after I got to about set 5 so that I could still hit my 10 rep mark. Then did 3 sets incline dumb bell flies. I did some reading on the exact form on this inclne press, should the bar come down square on top of my nipples or should I go a little deeper say closer to the chin. I was reading on some of colemans training and he said he like to come in deep with the bar almost touching his chin. What is the best form to put the most stress on the pecs?

[dna9488]

10 sets of 10 is known at the German Volumizer. Its good to do every once in a while. I did it once on flat bench, and enjoyed the pump. Its very different than any other type of training.

When i bring the bar down to my chest, I bring it to spot inbetween my nipples and chin.

[dago]

Yea i don't do this often either just when trying break through, so how much incline is best for building the pecs I was thinking 30 degree angle, as the more incline tends to put more stress on the front delts

[dna9488]

Yea i don't do this often either just when trying break through, so how much incline is best for building the pecs I was thinking 30 degree angle, as the more incline tends to put more stress on the front delts

As far as an angle, I just use what is on the traditional incline. If i want to vary the incline i use the smith machine with an adjustable bench.

[dago]

Thanks DNA I have just been doing more incline presses than flat bench. I heard a pro say once that flat bench gave his chest a funny shape and I used to do a lot of flat bench. So now i'm trying more incline and not doing any flat bench except for a couple warm up sets as my chest is not developing the way I want. Having inner chest problems with growth. been adding more dumb bell flies and pec deck but just tried the old 10 for 10 tonight

[dna9488]

Thanks DNA I have just been doing more incline presses than flat bench. I heard a pro say once that flat bench gave his chest a funny shape and I used to do a lot of flat bench. So now i'm trying more incline and not doing any flat bench except for a couple warm up sets as my chest is not developing the way I want. Having inner chest problems with growth. been adding more dumb bell flies and pec deck but just tried the old 10 for 10 tonight

yea man no problem. Love doing incline bench, recently I have been accepting flat bench, but don't do nearly enough as incline.

Incline flies are really good. I go low to stretch my chest, nothing comes close to that stretch you feel as your DB's go low.

[dago]

form is everything, you ever heard of turning your hands inward when doing flies like thumbs in seems to stretch the pecs more, think i read that in muscle mag

[dna9488]

form is everything, you ever heard of turning your hands inward when doing flies like thumbs in seems to stretch the pecs more, think i read that in muscle mag

My thumbs always are facing behind me.

[liftsiron]

10 sets of 10 is known at the German Volumizer. Its good to do every once in a while. I did it once on flat bench, and enjoyed the pump. Its very different than any other type of training.

When i bring the bar down to my chest, I bring it to spot inbetween my nipples and chin.

That's the method employed by Steve Reeves

[Gods Son]

Bar to the collar bone......