5/3/1 with incline press and OHP would be ok?

amarula

Member
I'm planning to give a real shot to this program but thinking to replace the flat bench for the incline since I need to develop the colar bone attached fibers more. Do you guys think it's a good idea or would be overkill to the shoulders?
 
Yea that would definitely be fine to switch to Incline for your dominant pressing move... however I would do flat bench for assistance

You can also just program for flat bench and add in incline pressing assistance
 
It would be okay, but as the poster above noted, why not do incline as an accessory instead? Do 531 with flat bench followed by 5x10 incline.
 
I used to do flat 5/3/1 and then reverse bench for my 5x10 assistance. Look into reverse bench OP. I believe studies show even higher activation of the upper pec major fibers with reverse bench vs incline.
 
jswain34 said:
I used to do flat 5/3/1 and then reverse bench for my 5x10 assistance. Look into reverse bench OP. I believe studies show even higher activation of the upper pec major fibers with reverse bench vs incline.
Click to expand...

reverse grip bench? I have tried but didn't feel comfortable with it..
 
I also had problems with the reverse bench but get some wrist support and use dumbells.. an awesome exercise to add
 
Yeah youve gotta get the grip width just right to make sure you aren't putting your wrist into excessive radial deviation. Wrist support definitely help out a lot too
 
i dont do the reverse bench anymore but what you can do is use flat bench for your 5/3/1 and smith incline bench(at +-30 degrees) for your assistance work but this will be more of a bodybuilding tipe variation
 
amarula said:
I prefer the incline but will try to add flat in assistance
Click to expand...

I agree. Flat bench is to hard on my collar bones and shoulders so i stick with incline now.
 
I agree with the few that say stick with flat bench for the 531 work then incline for your main assistance movement

The assistance work is where the bulk of your hypertrophy is going to come from
 
You must log in or register to reply here.
Back
Top