Incline Bench Press Vs Flat Bench Press

Look at the flat bench press like any other exercise to help build muscle safely and effectively. While the incline bench press focuses on the upper part of our chest muscles the decline bench press dangles your feet up in the air and gets to work on the lower part of your pecs. Incline flies will work the upper inner part of your chest and flat bench flies will work the middle inner part.

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Due to its upside down nature the decline bench press is generally very much underrated as opposed to its incline bench and flat bench counterparts.

Incline bench press vs flat bench press. However just like the incline chest press there are some cons. Doing flies will give your chest that sharp serrated look. Your grip must be at the position where your elbows make around a 90 degree angle. As you can see there is value in both incline and flat dumbbell presses.

The flat press offers an overall chest activation while the incline bench focuses on the shoulders and upper chest. The incline press is often relegated as a secondary exercise and can do a great job in packing the upper chest mass. The general consensus seems to be that an incline of 15 30 degrees will put optimal stress on the upper pec while keeping the recruitment of the front delts to a minimum. Ensure the bench is adjusted to an inclination of roughly 15 30 degrees.

Always reserved for upper pec work the incline bench barbell press is a far more difficult and challenging move. View this post on instagram. Incline bench barbell press. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle.

They looked at how emg ratings differed from a flat competition wide grip bench to a bench press with narrow and medium grip along with a 25 degree incline and decline. The flat bench press is a much more natural fluid movement compared to your everyday activities. The flat bench allows you to put up more weight for increased muscle mass than the incline bench. Incline chest press step by step.

Always reserve these for the last part of your chest training. Sit on an incline bench and lie back. Performing the exercise properly is paramount when considering your longevity with resistance training. When it comes to incline vs flat bench press the incline provides a superior range of motion over the flat press.