Incline Bench Press vs. Flat Bench Press: Which One Builds Your Pecs Better?

Bench press stations are near sanctuary when it comes to weight room equipment. It’s a place to

A standard flat bench press station steals most of the spotlight from less obtrusive alternatives like decline and incline stations. The incline bench press in particular may be more effective than you think.

If you had to choose between the two, would an incline bench be more cost-effective than a flat bench for International Chest Day? Here’s how these two bench variations stack up in strength, size, and more.

Editor’s Note: The contents of bar bend Intended to be informative in nature but should not be construed as medical adviceWe recommend that you consult with a trusted medical professional when starting any new training regimen or diet. We are not a medical institution. The opinions and articles on this site are not intended to be used as a diagnosis, prevention, and/or treatment for any health problem.They are not a substitute for consulting a qualified medical professional.

Difference between incline bench press and flat bench press

At first glance, the incline bench press and flat bench press may look similar, but the only difference is the height of the bench. This isn’t wrong, but adjusting the angle of your bench changes not only how you move manually, but which muscles are featured.

shoulder torque

Some athletes report shoulder pain and discomfort when performing the incline bench. There’s nothing inherently wrong or dangerous about benching on an incline, butHe usually applies more torque to the shoulder joint.This is often the result of increased shoulder internal rotation. If you’re limited to that range, you might run into trouble on steeper inclines, but you’ll have to experiment for yourself.

Conversely, pushing from a flat surface allows contact with the lower part of the torso, resulting in a generally balanced shoulder angle.

chest activation

Conventional weight room wisdom says that the incline bench works the upper chest, the flat bench is a full-body peck builder, and (if used) the decline bench is great for working the “lower chest.”

However, these ideas do not fully stand up to scientific scrutiny. First of all, there is no “under the chest” at all. The pectoral muscles have her two main areas: pectoralis major (or sternum head) and pectoralis minor (or clavicular head).

Pressing from an incline causes more shoulder flexion than sitting on a bench on a flat surface. Some studies have shown only minor differences in local peck activation depending on bench tilt (1). Setting the bench at a 30 or 45 degree angle increases upper chest activation.

Some of these differences may be explained by the subject’s preferred grip width on both the incline and flat benches. In fact, your best bet is to experiment and find an incline that activates the upper chest to a noticeable degree.

load potential

Simply put, an incline bench doesn’t allow you to move your weight as much as a regular flat bench. This does not necessarily mean that exercise is less effective. Only the stimuli are different.

This potential load reduction is generally the result of two factors. First, you can’t really perform solid spinal arches on the incline bench. This reduces your range of motion. Second, most incline press techniques transfer some of the load from your pectoral muscles to smaller muscles such as your shoulders and triceps.

So if you want to load the barbell as hard as possible in order to train for maximum strength, A flat bench is your best bet.

Similarities Between Incline Bench Press and Flat Bench Press

After all, the incline bench press and the flat bench press are still close relatives. Both moves are bilateral barbell-based press exercises that are almost guaranteed to blow up your chest and shoulders.

muscles worked

Both the incline bench press and the flat bench press train the same muscle groups, aside from inconsistent local pectoral muscle activation. Both movements work the chestdeltoid anterior, and triceps to a great extent.

You can play around with your grip width to put more load on specific muscles. For example, a narrower grip generally puts more strain on the triceps, but muscle activation is fairly consistent overall.

strength potential

If you’re an enthusiast or competitive powerlifter, you absolutely need to train the flat bench press. After all, it’s one of your three competitive lifts. However, the incline bench press is a reliable strength training exercise for most people.

You may not be able to lift that many absolute weights, but the incline bench still ticks a lot of boxes for doing good strength lifting. It has a simple technique and works multiple muscle groups at once. Both presses share enough common ground if you just want to be strong all-around Most of the time you can pick and choose.

both belong to your program

This isn’t technically a literal parallel between the two exercises, but it’s worth mentioning. Both the incline bench press and the flat bench press belong to well-designed programs. with some capacity.

For powerlifters, this often looks like doing a lot of flat bench work in sport-specific preparation, followed by an incline press with a barbell or dumbbells. If you go to the gym for muscle growth or general health, choosing one as your main “heavy” lift and one as a light supplemental exercise can work wonders.

Incline Bench Press and Flat Bench Press Techniques

It might seem as simple as adjusting the incline of your weight bench (in all fairness, it is), but flat bench presses and incline presses are also somewhat nuanced. I’ll show you how to do it.

How to do the incline bench press

An incline bench station is required to perform this exercise with barbells. Most gyms have incline benches near the flat bench stations, so be careful. You can also do the incline press with dumbbells if you prefer. These instructions will teach you how to operate the bar.

1. please have a seat At the bench station, set your seat to the proper height so your eyes are directly under the bar.
2. grab the barbell With your standard bench press grip; a little wider than shoulder width is a good place to start.
3. remove the barbell Instead of pushing up with your shoulder, pull it horizontally out of the rack. To start the exercise, place the bar directly over your shoulders.
4. slowly lower the barbell Lower until it lightly touches your chest. Always keep your elbows directly under the bar.
5. When the bar touches your chest, push up hard Retreat to return to original position.

How to do a flat bench press

The Flat Bench Press is a great general-purpose strength exercise and one of the three main exercises in powerlifting sports. While there are many similarities between the two training styles, powerlifting benching has its own nuances. This section covers the basics of the bench press.

1. lie down on a bench Look directly under the barbell. Grasp the bar with a comfortable overhand her grip, wider than shoulder width at first.
2. plant a leg Land firmly on the ground and take belly breaths. Lift your torso off the bench so that your shoulder blades can be retracted and pushed down. Pinch your shoulders back and forth.
3. pull out the barbell Stabilize the rack directly over your shoulders. Take a fresh breath and tighten from head to toe.
4. lower the barbell Lower to your chest, being careful to keep your elbows under the bar at all times.
5. push in reverse motion Squeeze until the bar returns to its original position over your shoulders.

When to do the Incline Bench Press or Flat Bench Press

Still wondering how to apply the Incline Bench Press or Flat Bench Press to your workout routine for maximum results? Context is important when it comes to programming. Here’s how to tell the difference.

for total strength

You may be able to lift more weight on the flat bench press because you have better leverage, but that doesn’t mean you should ignore the incline entirely. Some literature finds that “similar changes in overall strength” occur when both flat and incline presses are combined. (2)

Varying exercise choices is also a great way to induce strength gains in general, so the idea definitely has merit. be the main focus.

if your shoulder hurts

First and foremost, if you are battling an injury, you should consult a qualified medical professional or physical therapist for solutions. However, when you walk into the gym on chest day, you may also find that your shoulders are just a tad too small. a bit bid.

In such cases, the flat bench press should be a little easier on your shoulders, at least on paper. Make an informed decision. Flat benches may put a little strain on your shoulders, but you can also avoid the press altogether and play it safe.

to build muscle

To maximize your chest gains, it’s important to find moves that work with your unique structure rather than relying on one specific lift. Both the flat bench press and the incline bench press are good for overall muscle growth.

If you want comprehensive chest development with mechanical tension, the flat bench is a bit on the edge. There is. Be prepared to fine-tune each exercise as needed to fit your body.

your best bench press

There’s no reason to ditch a perfectly good bench press if you’re trying to build a perfect chest day routine. The difficult part is deciding which one is more appropriate at a particular point in time.

If you really want to increase your max weight, stick to the flat bench. Need to lift your chest and upper shoulders? Incline bench all day. If you’re concerned about general muscle growth, either lift will work just fine. Find something comfortable for you and hit the town.

References

1. Lauver, JD, Cayot, TE, & Scheuermann, BW (2016). Effect of bench angle on upper extremity muscle activity during bench press exercise. European Journal of Sports Science, 16(3), 309–316.
2. Chaves, SFN, Rocha-JÚnior, VA, EncarnaÇão, IGA, Martins-Costa, HC, Freitas, EDS, Coelho, DB, Franco, FSC, Loenneke, JP, Bottaro, M., & Ferreira-JÚnior, JB (2020) Effects of the horizontal and incline bench press on neuromuscular adaptation in untrained young men. International Journal of Exercise Science, 13(6), 859–872.

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