Learn the pros & cons of each as well as the proper form. While the lower sternal head (S3-S6) pulls your arm straight across during flat bench presses. However, the incline bench press can isolate the upper pec fibers to a greater extent due to your bodys angle. Lock your shoulders back and squeeze your, While performing a rep, squeeze your chest together. Keep your body controlled and stable the entire time. The incline bench press can help you build a bigger, broader chest, stronger pressing, and help diversify your upper body pressing training. options in the pursuit of a stronger, bigger chest. Coachs Tip: Another way to keep your lower body engaged is to keep your feet rooted to the ground and twist them outwards (without actually moving them). Some people have a tendency to arch their back or lift their butt off the bench while performing an incline press. while placing less strain on your shoulders. Unless youve been dealt a very unlucky hand genetically, you can build a big chest too! To bring it full circle, lets talk about how exercise form and technique affect the muscles worked during incline bench press vs flat bench press. The decline barbell bench press offers the same basic benefits as the flat bench press with additional emphasis on the lower pecs. For every barbell bench press variation, we've included a dumbbell press. Switching up the angle of benching and adding some secondary chest exercises to your regimen will create a well-rounded, By the end of this article, you'll know how to leverage all of your. So be sure to allow at least 48 hours of recovery between pressing workouts. Grasp the bar, palms facing away from you, with your fingers wrapped around it. Focus less on the weight going up and more on the curving motion from. If your back comes off the bench, you might consider putting your feet on the bench instead of the floor. As you lower the bar, actively stretch your pectoral muscles. Some place their pinky over the ring. The barbell press is by far the most popular version of flat and incline bench press. No exercise has been the determination of superior strength like the barbell bench press, specifically the flat bench press. But there are lighter bars for beginners or certain home gyms. , more muscle symmetry, and better stabilizer, is an isolation chest exercise by default, but it's still valuable. Share with your community and get the conversation started! Knowing which areas these. The bar should touch just below your nipples. For more information on exercises and workouts, check out some of my related articles below. Strongwoman and strongman athletes often appreciate the incline as a way to sneak in even more shoulder work to help with log presses and other overhead events. Heavy weights exacerbate this, so it's best not to do. By using dumbbells, you can manipulate the weight angle. Like the double dumbbell incline bench press, the single dumbbell variation increases your need to support and stabilize the load unilaterally. Last medically reviewed on March 5, 2019, Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. But how do you grow a fully sculpturedchest: flat bench press vs decline bench press vs incline bench press? When it comes to working your chest, you have options: flat bench press, incline bench press, decline bench press, and variations for each.. So, here are some more answers to common questions we get about the incline bench press. Building overall upper body mass and strength occurs through arduous training, exercise variations, and addressing all your lifting weaknesses. (https://www.youtube.com/watch?v=c1KupL52rjc), https://www.youtube.com/watch?v=LDAjVXHWlQ8, Incline Close Grip Dumbbell Bench Press (https://www.youtube.com/watch?v=LDAjVXHWlQ8), Hunter Labrada Explains What Optimal Rest Periods Are, Brian Shaw and Bobby Thompson Train Legs Together to Prep for the 2022 Shaw Classic, John Haack (90KG) Bench Presses 272.5 Kilograms (600 Pounds) in Training, Chris Bumstead Believes Stem Cell Treatments Strengthen His Kidneys and Immune System, Check Out the 2022 Arnold Strongman Classic UK Roster and Events, The Best Creatine Supplements for Bulking, Mixing, and More, Best Pre-Workout Supplements For Muscle Gain, Weight Loss, And More, Best Home Gyms For the Money, Bodybuilding, and More, The Best Barbells For CrossFit, Weightlifting, Powerlifting, Deadlifts, and More, Athletic Greens Review Price, Flavor and Nutrition Breakdown.
Want a guaranteed way to increase yourbench press?
The only difference is the incline barbell bench press activates less of the middle and lower chest, which allows you to feel your upper chest more while performing the exercise. You want the bar to be in line with your upper chest the whole time.
To perform an. Because the incline chest press puts more stress on your upper pec, it develops this muscle group more, while the flat bench tends to build mass over the entire pec. Goal-specific nutrition plans tailored to your body, workouts, and schedule. This exercise effectively targets the chest, triceps, and shoulders but primarily the chest. Can I do the incline bench press as my main chest exercise? The flat bench press is perhaps the most popular movement for the upper body and chest in most gyms. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. Keep your shoulders on the bench. Learn how to do it including several exercise variations. Lie back on the bench. You can also perform two to four sets of 10 to 15 reps with a moderate load until failure. Your chest muscles should be fully activated, and your arms shouldn't be doing a bulk of the movement. Since youre using lighter weight, it wont matter if your muscles are fatigued. So youll know how to use these exercises to sculpt your ideal chest. To maximize your results, do both types of chest presses, since they both work almost all the same muscles but hit the muscle in slightly different ways. Get a personalized meal plan designed to fit your body and lifestyle. Jeremy Fox Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. Incline, flat, and overhead presses all stress the shoulder joint which can lead to overtraining. Your grip should be where your elbows make a 90-degree angle. Make sure to keep your shoulders on the bench. Too much weight will recruit supporting muscles to take over the lift. It offers many of the same benefits more muscle and strength as well as targeted muscle growth of the upper chest. Make it more challenging by starting at a steeper incline. Do three sets of five sets of three to five reps with a heavy weight. Start with light weights and transition to heavier weights when you feel comfortable. The flat bench press does a better job of developing your pecs. This anti-rotation emphasis increases your cores engagement in the movement. Lock your arms, hold, and come down slowly. As you assume a more vertical pressing plane, youll target your upper chest and anterior deltoids. However, the incline press does place higher demands on the upper chest muscles due to the presss increased angle in the press. Be sure not to lose control or stability in this phase. A big back arch maximizes the amount of weight you can lift, but its not ideal for isolating the pectoral muscle. Too wide or too narrow of a grip width will result in your forearms angling outwards or inwards. The purpose of the incline press is to focus more of the work on the upper pecs. Most shoulder injuries and overuse injuries can be stemmed from flat benching. However, just like the incline chest press, there are some cons. 
Below is a demonstration of the incline Smith machine press. The flat barbell bench press also utilizes the anterior deltoids and triceps. The rails limit the movement of the bar to a vertical or near-vertical path. The bro split workout routine involves training individual muscle groups. When performing the flat bench press, bodybuilders tend to lift with the bar slightly closer to their neck than a powerlifter to stimulate more muscle growth, whereas a powerlifter lifts to move more weight via form. Rest for 45 to 90 seconds between sets.
The benefit is that you dont have to stabilize the bar. As mentioned, the pectoralis major is comprised of the upper and lower pec. Actively use your back muscles to keep your chest and shoulders from rounding forward. This can help you train all pressing movements throughout the most common angles seen in sports. I recommend doing 1 incline movement for every 2 flat movements. Secure your legs and stabilize your body. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. When performed correctly, these chest exercises activate all of your pectoral muscles to varying degrees. In this guide, well break down the proper, technique so you'll reap the benefits of this exercise, . As these accessory muscles grow, you become stronger, more stable, and less injury-prone. Here are the best running apps. The standard flat bench press is the overall winner for maximum chest hypertrophy stimulation and strength building, but the decline bench press is effective at activating your lower pecs and pectoralis major while placing less strain on your shoulders. You can train the incline bench press with relatively heavy loads and high volume. Be mindful of your form and dont use excessive weights. A smith machine is basically a barbell on guide rails. Pull the barbell to your chest. In that way, this move can diversify triceps pressing strength, which ultimately will help your presses all around.
Set your hips and upper back on the bench. By the end of this article, you'll know how to leverage all of your benching options in the pursuit of a stronger, bigger chest. Shes been featured in the Daily Post, is a freelance fitness writer, and owns Fitness with Kat. To do so, forcefully retract your shoulder blades and squeeze the barbell to better activate your grip. References Dorian Yates, a professional bodybuilder, said: I dont even include flat benching in my pec routine because I think it stresses the front deltoids far too much to be an effective exercise for building the chest. To better understand how different angles work different parts of the chest, it helps to look at the anatomy of the pectoral muscle. How to recover from a torn pectoral muscle. Do 12 repetitions and then add more weight for your next set. Its extremely important to train your chest muscles just as you would any other muscle group. In the bench press, the front deltoids are active. Rest three to five minutes between sets. Flat bench presses arent the only strength-training exercise that builds the chest muscle. Sure. By switching up the angles of pressing variations, athletes can often target sticking points, address muscle weaknesses, and stimulate new muscle growth. Olympic weightlifters need to have chests, triceps, and shoulders that can produce high amounts of force to accelerate loads overhead. Tempo repetitions can increase time under tension, enhance motor recruitment, and force you to slow down to load the muscles better and spare your joints. One such exercise variation is the incline bench press compared to flat bench press. It should take you twice as long to bring the barbell down as it does to push it up. In the event you want to add some variety to your incline bench press training, you can incorporate dumbbells, unilateral pressing options, or simply change the speed at which you train with the barbell. , place your hands on a bench seat instead of the ground. Set up an incline workout bench on its own or in a power rack to about 30 or 45 degrees. The reverse grip bench press is a good way to add variety and challenge to your workout, as long as you keep a few safety considerations in mind. can't be denied, especially when performed on an incline. You can use the sets, reps, and weights guidelines below to individualize strength and hypertrophy programs to best suit your needs. (the part that connects to your collarbone). Do 12 repetitions and then place the bar back on the rack. Here's how to do it, how the exercise benefits your muscles, and how it compares to incline and, A chest press is a strength training exercises that works the chest, arms, and shoulders.
This step-by-step form and technique guide is for the incline bench press using a barbell. These gains are vital for strength athletes who need to develop overall strength and upper body stability. Figure 2: Pectoralis major anatomy. CrossFit athletes will benefit from a stronger chest, specifically when performing burpees, gymnastic movements like dips, ring-related moves, and handstand push-ups. Switching up the angle of benching and adding some secondary chest exercises to your regimen will create a well-rounded strength-training workout. In order to build chest muscle, you should include multiple variations of the exercises above one or two times per week. 
This will activate your lower body namely, your glutes and quads which will allow you to drive the weight off of your chest. Figure 1: How body position during pressing movement changes chest muscle loading. Improve post-workout recovery and reduce muscle breakdown. Athletes can use the incline bench press to diversify their pressing strength and performance. Get in touch: down, it should touch at the lower end of your sternum, below your nipples. Additionally, since the dumbbell incline press is a unilateral exercise, it addresses movement asymmetry and muscle imbalances that may be negatively impacting shoulder health, chest development, and/or pressing performance. Also, because of the angle of the bench, this exercise puts less stress on your rotator cuff, which is a common area for injury when using the flat bench. This is often the case for beginner to intermediate lifters who gravitate to flat bench. The clavicular head is one segment (CH). . Of course, any pressing exercise also works the tricep muscles. The decline barbell bench press is a great way to add variation and extra volume to a standard chest routine without compromising the shoulders. But the movement isnt as natural as free weights. The slight differences in angles between incline bench press vs flat bench press result in activation of different parts of the pectoral muscle. Your knees should be at a 90-degree angle with your feet flat on the floor. Another benefit of dumbells is an increased range of motion. If youre unsure, your forearms should be perpendicular to the ground at the bottom of the bench press. If your upper arms get tired but your chest doesn't, you're not performing this barbell press properly. However, too much flat bench can overdevelop your lower chest giving it a teardrop shape. For beginners, the incline.
Chances are you simply havent structured your training for maximum growth. Be mindful of your form and dont use excessive weights. Whether youre swimming, pushing a grocery cart, or throwing a ball, having strong chest muscles is essential for everyday activities. By training yourself to maintain a strict tempo, you increase your ability to control the movement, load your muscle, and maximize muscle growth without using heavy loads or risky form. , and lats to a lesser degree. And they are generally safer than free weights. This workout was created by Kat Miller, CPT. Lock your shoulders back and squeeze your shoulder blades together. While the sternal head can be further segmented along various, Dumbbell Hex Press For Building A Buff Inner Chest, Torn Pectoral Muscle: Treatment, Recovery, Before & After Pictures, Rack Pull vs Deadlift: Difference, Benefits, And When To Use Each, Bro Split Workout Routine: Increase Volume Without Hurting Recovery. A big chest doesnt have to be the stuff of mythology and fantasy. Do three to five sets of five to 15 reps with moderate to heavy weight.
Inhale and bring the barbell down slowly to your chest, again about an inch away. For this reason, I recommend including both incline bench and flat bench in your chest day routine. Common mistakes are: As with any kind of press, you really need to warm up your chest and shoulders properly by using resistance bands and by stretching. This makes it a great move for developing weaker ranges and potentially neglected aspects of the chest.
As a personal trainer, I see shoulder injuries among men as the most common injuries. 
Like the flat bench press, the incline bench press is a great addition to any upper body training program. workout at once. Wonder which healthy eating books are worth a read? You can go deeper because there is no barbell to hit your chest. expert formulated TransparentLabs StrengthSeries Creatine HMB, translation missing: en.accessibility.refresh_page. You press against handles and lever arms like a machine, but each lever arm is loaded with weight plates. The benefits of utilizing dumbbell chest presses in your strength routine include: Youll gain muscle more evenly. While it may look easy, its actually one of the most difficult exercises to do properly. Start with light weights and transition to heavier weights when you feel comfortable. As a result, muscles will grow more symmetrically. For the decline barbell bench press, proper form is important. is by far the least utilized press in the gym, but it has several benefits.
Keep your entire body controlled and stable the entire time. Luckily, very little emphasis is put on the shoulders when performed alongside a spotter. The incline will vary depending on your equipment and preferences, but its generally a 30-45 degree angle. The hex press is a great auxiliary chest exercise to target your inner pectorals. Here are the 13 best healthy eating books of 2022, picked by Healthline's registered dietitian. However, some slight technique adjustments may occur, mainly with how you grip a specific implement. https://www.youtube.com/watch?v=e8X-HLD2Exw, Flat vs Incline vs Decline Bench Press: Choosing for Your Goals (https://www.youtube.com/watch?v=e8X-HLD2Exw), https://www.youtube.com/watch?v=U29FyuqzII4, Rapper Turned Powerlifter: Method Man Incline Bench Presses 100-Pound Dumbbells (https://www.youtube.com/watch?v=U29FyuqzII4), https://www.youtube.com/watch?v=nC23tG_1pJk, Refined Patterns Single Arm Incline Dumbbell Bench Press (https://www.youtube.com/watch?v=nC23tG_1pJk), https://www.youtube.com/watch?v=da94Gh4i0Po, Incline DB chest press 3:1:3:1 tempo (https://www.youtube.com/watch?v=da94Gh4i0Po), https://www.youtube.com/watch?v=ziu-2N1mlY4, 3 Easy Tips to Improve Your Bench Press (https://www.youtube.com/watch?v=ziu-2N1mlY4), https://www.youtube.com/watch?v=c1KupL52rjc, How To: Seated Barbell Shoulder Press | 3 Common Mistakes To Avoid !!! The incline bench can also strengthen your shoulders without adding more direct, heavy shoulder work. Too much weight will recruit supporting muscles to take over the lift. As you breathe in, come down slowly until the bar is an inch away from your chest. Your wrists, elbows, and shoulder joints can therefore avoid more issues of pain or shoulder flare-ups. Most powerlifting and strength programs will include the flat bench press in some capacity. As illustrated below, the angle directs more of the load onto the upper chest. The alternatives below offer you many of the same muscle group training benefits, and can be great work-arounds when everyone heads for the benches on Mondays. Stabilize it above your upper chest and shoulders. When the different pectoral muscle segments contract, they pull the upper arm across the body at different angles. In other words, dont count on assisting muscles to help carry the load. The flat bench press is a much more natural fluid movement, compared to your everyday activities. You can also use an adjustable bench inside of a power rack if you dont have access to a suitable bench press or incline press. Your triceps work to extend your elbow in the top part of the bench press. Set your adjustable bench to either a 15-degree or 30-degree angle. If your main goal is hypertrophy, youll want to train moderately heavy in the six to 15 rep range. Keep your entire body controlled and stable throughout the movement. The bench press is a chest day staple for a reason. Lock your shoulders back and squeeze your shoulder blades together. That leads to greater, more complete muscle. In addition to the pectoralis major and minor, the decline bench press also works the triceps, serratus anterior, and lats to a lesser degree. While it may look easy, its actually one of the most difficult exercises to do properly. is a powerful tool for activating your entire, region. If no spotter is available, then be cautious with the amount of weight you use. It's a superior chest exercise for, is a great exercise for building your chest, it is also one of the most challenging to do properly. Tempo reps are also extremely helpful for the incline bench press in particular, because lifters often drop the weight too quickly and bounce it off their chest. Coachs Tip: Find the smooth ring on the barbell that sits in the knurling. Our website services, content, and products are for informational purposes only. Jk, color coding to show parts of the chest worked by incline bench press vs flat bench press. The incline bench press is a great exercise however, sometimes you may not have access to an adjustable bench. to elbow. We avoid using tertiary references. (n.d.). While this exercise targets your shoulders, you can customize the angle to increase the upper chest and triceps development. In this case from mid-chest to lower chest. Pull the bar towards your chest. Therefore, its important to think about your goals when setting up your flat bench form. Free weights, on the other hand, do not share the load between both arms. When you simplify bodybuilding into the Big 3 Powerlifting Exercises for building strength and stimulating hypertrophy, the flat bench press is one of them, right beside squats and deadlifts. allow. Approach failure with each set. When performing your rep, squeeze your lower chest together. For some lifters, using a barbell can force your shoulder into compromised positions. Your arms should be parallel to the barbell and your hands wider than shoulder-width apart. If you are looking to incorporate the incline bench press into your training program, you can build serious chest strength and size. Straighten your arms out in the contracted position, and squeeze your chest. Load the bar. Generally, you get the advantage of independent arm movement with the safety of a machine. You can use the incline press to bridge the gap between the flat bench press and the overhead press. Youre ready to get pumping with the incline barbell bench press, but youve still got some questions. Even though the flat bench version is a powerlifters upper body bread and butter, the incline bench press is an undoubtedly useful training tool. This exercise can be performed with a barbell or dumbbells, and is a great way to diversify pressing strength overall. But this exercise also allows you to train in a slightly higher rep range to really drive muscle growth. Focus less on the weight going up and more on the curving motion from pectoral to elbow. Have a question or comment? This way, you can keep your elbows closer to the body, limiting the shoulders involvement. Healthline Media does not provide medical advice, diagnosis, or treatment. The flat bench press is a powerful compound exercise for activating your entire pectoral region, triceps, shoulders, back, and core. The incline bench press can also target the upper pectorals, triceps, and shoulders in a slightly different way to stimulate new muscle hypertrophy and strength gains. The triceps are mostly involved with the lockout at the top of the movement. Its also useful for creating a balanced and proportioned chest from top to bottom. When youre using a single dumbbell, you must control and resist spinal rotations and other rotational forces on your body. While a shallower incline works more mid-chest. Should I start or end my chest workout with the incline bench press? . Both of these exercises should be used in conjunction with a well-rounded workout program that targets all the major muscle groups. But a narrow grip will also involve the triceps more. Learn how to safely do this exercise on a flat bench, With so many different types of exercise equipment, is a pec deck the best one to target your chest muscles? When performed correctly, the lats, lower back, and glutes are also firmly tensed. The flat barbell bench press is a powerful tool for activating your entire pectoral region. Switching up your pressing angle can enhance these benefits by shifting tension to your upper chest fibers and involving more effort from your shoulders. The flat dumbbell press or incline dumbbell press is similar to the barbell press except you hold a dumbbell in each hand. Should You Hire a Virtual/Online Fitness Coach? As you bring the barbell down, it should touch at the lower end of your sternum, below your nipples. is important. All rights reserved. Some lifters also find that they can truly focus on contracting the muscle as hard as possible when training single-hand pressing. A standard push-up is similar in range of motion to a flat bench press. Set your adjustable bench to either a 15-degree or 30-degree angle. Each of these exercises promotes chest growth in various ways. So its important to include some incline variations. The incline bench press mainly focuses on the chest, but its not an isolation exercise. She currently trains at Manhattans elite Upper East Side Brownings Fitness Studio, is a personal trainer at New York Health and Racquet Club in midtown Manhattan, and teaches boot camp.
Progress this lift the same way you progress any lift. Position yourself underneath the bar so that the bar is in line with your chest. BarBend is the Official Media Partner of USA Weightlifting. The perfect meal replacement/weight gainer to supplement your workout and nutrition regimens. However, you will need to focus to isolate the upper pecs.
You never want to overtrain your muscles, which can happen if you train the same muscle group two days in a row. 