Incel vs Chad Lifts - Do this if you want to have an aesthetic body

Renaissance.Chad

Renaissance.Chad

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Incel: powerlifting style of training, barbell focused, heavy weights(80-85% 1RM). Thinks that just by doing pull-ups / chin-ups, he will have big arms
Chad: bodybuilding style of training, dumbbell focused, high volume, hypertrophy focused. Dedicated Arms training

Incel Lifts:
Flat Barbell Bench press
Barbell Squat
Barbell Deadlifts
Barbell Rows

Chad Lifts:
Incline Bench Press (barbell and / or dumbbell)
Pull-ups, chin-ups
Dips
Cable Rows / Dumbbell Rows
Bulgarian Split Squats / Dumbbell Lunges
DB Romanian Deadlifts
Hammer Curls / concentration curls
Rope Pushdowns
Neck training included
 
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Reactions: zeshama, Deleted member 4332, Deleted member 14274 and 10 others
but whats wrong with flat bench press. I feel chest better on it than on inclined
 
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Reactions: LastHopeForNorman
You should do both really
 
Start your training with one or two main lifts (like BP and OHP on chest day) and add a couple barbell exercises to focus more on hypertrophy (IBP, shoulder press).
 
but whats wrong with flat bench press. I feel chest better on it than on inclined
Most trainees who go heavy on the Bench Press end up with injuries at some point. It also tends to result in a puffy chest type of look, whereas Incline Bench works the upper chest more.
 
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Reactions: chadferguson
Most trainees who go heavy on the Bench Press end up with injuries at some point. It also tends to result in a puffy chest type of look, whereas Incline Bench works the upper chest more.
Personally I always feel soreness in upper chest after doing flat bench, so don't know. Whatever, if one does 8-12 reps, its difficult to get injuries, and one might also get injuries from inclined bench (you know what I mean). Also, I don't know why everyone thinks that upper chest matters the most, because I've never see anyone whose upper chest is bigger than lower, but if one has well-developed chest, the lower part sticks out and shows that
 
I've never see anyone whose upper chest is bigger than lower, but if one has well-developed chest, the lower part sticks out and shows that
Upper chest cannot be underestimated. I used to never do incline, only flat BB bench and my pecs looked saggy at 11% bf jfl. I incorporated more isolation upper and lower chest exercises (mainly for volume but it fixed the saggy look).

Arnie has a sick upper chest for example:

1627994049980
1627994063691



one might also get injuries from inclined bench

Do wide grip incline, it'll include your front delts more than would be advisory but it's solid just squeeze at the top :feelsgood:
 
My program includes all of the incel and chad lifts (except neck training + I use a barbell for my romanian deadlifts).
 
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Reactions: Deleted member 13335
Incel: powerlifting style of training, barbell focused, heavy weights(80-85% 1RM). Thinks that just by doing pull-ups / chin-ups, he will have big arms
Chad: bodybuilding style of training, dumbbell focused, high volume, hypertrophy focused. Dedicated Arms training

Incel Lifts:
Flat Barbell Bench press
Barbell Squat
Barbell Deadlifts
Barbell Rows

Chad Lifts:
Incline Bench Press (barbell and / or dumbbell)
Pull-ups, chin-ups
Dips
Cable Rows / Dumbbell Rows
Bulgarian Split Squats / Dumbbell Lunges
DB Romanian Deadlifts
Hammer Curls / concentration curls
Rope Pushdowns
Neck training included
Very true actually
 

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