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

[Renaissance.Chad]

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

 

[Deleted member 13335]

based

 

[Deleted member 13335]

but whats wrong with flat bench press. I feel chest better on it than on inclined

 

[MiroslavBulldosex]

You should do both really

 

[MiroslavBulldosex]

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).

 

[Renaissance.Chad]

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.

 

[Rej0]

If you want aesthetic body.I recommend this strength and hypertrophy workout.
you should not believe puffy chest thing that he mention up post. you should really do both.
https://jefit.page.link/4naJqzt1W7p7DkXE9

 

[Deleted member 13335]

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

 

[chadferguson]

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:

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

 

[EverythingMattersCel]

My program includes all of the incel and chad lifts (except neck training + I use a barbell for my romanian deadlifts).

 

[Deleted member 14274]

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