Incline or Flat Bench Press: The Key to Unlocking Your Chest's Full Potential
Building a strong, powerful chest is a top priority for many gym-goers.
The bench press, a classic compound exercise, is often at the heart of chest workouts. 
But which is better for unlocking your chest's full potential: the incline or flat bench press?
In this article, we'll explore the benefits of both, discuss technique, and help you choose the right one for your goals.
Incline Bench Press
Benefits
The incline bench press targets the upper portion of the chest, specifically the clavicular head of the pectoralis major, as well as the shoulders and triceps.
This exercise can help you develop a more complete, well-rounded chest and improve upper body strength.
Technique
- Set the bench at an angle between 30-45 degrees.
- Lie down, plant your feet firmly, and keep your shoulder blades retracted.
- Grasp the barbell with a slightly wider than shoulder-width grip.
- Lower the bar to your upper chest, maintaining control and keeping your elbows at a 45-degree angle.
- Press the bar back up, fully extending your arms.
Flat Bench Press
Benefits
The flat bench press is a staple in chest workouts, targeting the entire pectoralis major, as well as the anterior deltoids and triceps.
This compound movement is essential for overall chest development and building raw pushing power.
Technique
- Lie flat on the bench with your feet planted and shoulder blades retracted.
- Grasp the barbell with a grip slightly wider than shoulder-width.
- Lower the bar to your mid-chest, controlling the movement and keeping your elbows at a 45-degree angle.
- Push the bar back up, fully extending your arms.
Comparing Incline and Flat Bench Press
| Aspect | Incline Bench Press | Flat Bench Press |
|---|---|---|
| Muscle Activation | Emphasises upper chest and shoulders | Targets entire chest more evenly |
| Strength Development | Contributes to overall chest strength | Allows for lifting heavier loads due to more muscle involvement |
| Risk of Injury | May be safer for shoulders by reducing stress on joint | Both exercises can be safe when performed with proper technique and avoiding excessive loads |
Muscle Activation
The incline bench press places more emphasis on the upper chest and shoulders, while the flat bench press targets the entire chest more evenly.
If you want to focus on upper chest development, the incline bench press is a better choice.
Strength Development
Both exercises contribute to overall chest strength, but the flat bench press allows you to lift heavier loads due to more muscle involvement.
If you want to maximise your strength gains, incorporating both exercises in your routine is essential.
Risk of Injury
The incline bench press may be safer for your shoulders, as it reduces the stress placed on the shoulder joint. However, both exercises can be safe when performed with proper technique and avoiding excessive loads.
Incorporating Both Incline and Flat Bench Press in Your Routine
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Different bench press angles (flat, incline, decline) have different degrees of incline/decline and can be used interchangeably based on your goals.
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Using all three bench press angles can benefit recreational lifters and the general population in terms of building an overall stronger and bigger chest.
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Powerlifters tend to use flat bench more often as it is more sport-specific, while bodybuilders have more variance in which bench press angle should be used the most depending on their goal of developing a well-rounded physique.
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One study found that the concentric portion of the bench press movement facilitated higher muscle activity compared to eccentric portion in all four muscle groups tested (pec major, upper pec major, anterior deltoid, and lateral tricep).
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In terms of muscle activation, incline bench press is slightly better for upper pec major and anterior deltoid, decline bench press is slightly better for lower pec major, while flat bench press does a pretty good job at targeting all four muscle groups.
| Program | Exercise | Sets x Reps |
|---|---|---|
| Beginner | Flat Bench Press | 3 sets x 8-12 reps |
| Incline Bench Press | 3 sets x 8-12 reps | |
| Intermediate | Flat Bench Press | 4 sets x 6-8 reps |
| Incline Bench Press | 4 sets x 6-8 reps | |
| Flat Dumbbell Press | 3 sets x 8-10 reps | |
| Incline Dumbbell Fly | 3 sets x 10-12 reps | |
| Advanced | Flat Bench Press | 5 sets x 4-6 reps |
| Incline Bench Press | 4 sets x 6-8 reps | |
| Weighted Push-ups | 3 sets x 8-10 reps | |
| Incline Dumbbell Press | 3 sets x 8-10 reps | |
| Cable Crossover | 3 sets x 10-12 reps |
Other Exercises to Consider
In addition to the incline and flat bench press, consider incorporating other chest exercises such as dumbbell presses, fly movements, and push-ups to further develop your chest muscles and improve overall upper body strength.
In Summary
Both the incline and flat bench press are essential for unlocking your chest's full potential.
The incline bench press targets the upper chest, while the flat bench press targets the entire chest muscle.
To achieve a well-rounded and strong chest, incorporate both exercises into your training routine.
Remember to always use proper form and gradually increase the intensity of your workouts for optimal results.
FAQs
Is the Incline or Flat Bench Press Better for Building Chest Size?
Both exercises contribute to chest size, but they target different areas of the chest. Incorporating both incline and flat bench press in your workout routine will provide the best results for overall chest development.
Can I Do Both Incline and Flat Bench Press in the Same Workout?
Yes, you can include both exercises in the same workout to target different areas of the chest and promote balanced muscle development.
How Often Should I Perform Incline and Flat Bench Press?
A good starting point is to perform chest exercises 1-2 times per week, with at least 48 hours of rest between sessions to allow for adequate recovery.
What Angle Should I Set the Bench for Incline Bench Press?
A bench angle between 30-45 degrees is recommended for incline bench press, as it effectively targets the upper chest and reduces stress on the shoulder joint.
Can I Replace the Barbell with Dumbbells for Incline and Flat Bench Press?
Yes, using dumbbells can provide additional benefits such as increased range of motion and improved muscle activation. However, it is essential to maintain proper form when using dumbbells.
