Chest Routine Suggestions
If you’ve never incorporated an incline bench press into your routine, I have a few tips to add in some incline work to your routine.
If you flat bench but always seem to have hurt shoulders afterwards:
Test the waters with incline barbell benching. The incline is going to help put your shoulders in a better, stronger and more protected position.
Start light and do the same volume you normally do on flat bench, whether it is 3 sets of 8 reps, 5 sets of 5 reps, or 10 sets of 10 reps. Skip flat benching for a while to see how your shoulders react to the incline, and if shoulder pain subsides.
If you find the pain subsides but you are missing flat bench, try doing a dumbbell flat bench press. Dumbbell bench pressing will let your arms move in a more natural pattern and you will still hit the lower and upper pec evenly without the pain.
If you like flat barbell bench pressing and want to add in some incline spice:
Test the waters and see if you prefer barbell or dumbbell incline bench pressing.
Adding in dumbbell incline bench pressing after your barbell flat benching will give your upper pecs a great workout.
Since you’ve fatigued your upper and lower pec while barbell benching, there is no need to do a huge volume of incline benching to get the added benefit.
If you prefer barbell incline benching, that is okay. Doing exercises effectively and safely is the name of the game, so if you feel more comfortable with a barbell in your hands, run with it.