Although you may come across a lifter, once in a while, who is stronger on incline bench press than flat bench, most of the time the regular flat bench press is stronger. The chest is made up of several muscles that work together to allow you to lift weights in different ways. There are models that are aimed at home gyms, but they still tend to be pretty big. This can lead to serious injury and means that your load is too heavy. Rest and recovery allow your body to repair the damage to your muscles by creating thicker muscle fibers and increasing the size of the overall muscle. Power Systems Fitness Deck. Are you looking to make gains in your bench press (even if you aren’t trying to become the next Sumner)? They also tested the anterior deltoid and used the same type of sEMG to test muscle activation. There are several other effective exercises for hitting the chest: dumbbell, cable or machine flyes for example… all of which are great exercises for […] [1] https://www.healthline.com/health/fitness-exercise/incline-vs-flat-bench [2] https://www.muscleandstrength.com/articles/incline-bench-press-flat-chest-building [3] https://www.livestrong.com/article/109535-incline-bench-press-benefits/, https://www.healthline.com/health/fitness-exercise/incline-vs-flat-bench, https://www.muscleandstrength.com/articles/incline-bench-press-flat-chest-building, https://www.livestrong.com/article/109535-incline-bench-press-benefits/, The flat bench press is one of the most important exercises you can do, There is a lot of information about flat bench exercises, so research is very easy, Thanks to the stress placed on your muscles, you will be filling out areas on your chest that are often ignored, It allows you to vary the emphasis on the muscles as your workout, You will get more function when dealing with everyday situations, You need a spotter when working with heavier weights, An imbalanced routine will cause problems for you later on. Because incline benches are adjustable they may provide less stability for exercises like box jumps, but they can usually fill in for most flat bench movements. They also have different functions that play a huge role in your routine, and different problems if you are not careful. It may result in chest muscles that look almost like man-boobs, compared to the strong upper-body physique many men aim for. What you then see visually is a more pronounced lower pec and an undefined upper pec. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. When performed in the right way, the incline press can place a significant stretch on the upper pec region with less weight lifting as compared to the flat bench version. Today we’re going to take a look at the incline vs flat bench. This is a worthy endeavor and you should be commended. 【MULTIFUNCTION】: You can use this weight bench for bench press, incline and decline dumbbell, and many different types of exercise such as sit-up and push-up . When it comes to incline vs flat bench press, the incline provides a superior range of motion over the flat press. The main muscles you will use when performing a standard flat bench press exercise are: Now, let’s take a look at the incline bench press. While performing your bench presses, make sure that your feet stay flat on the floor at all times. Before you can start, though, you need to decide whether to buy a flat or inclined weight bench. Time-tested formulas inspired by the Golden Era of bodybuilding. The flat bench press is arguably the most common exercise done in a gym setting. In addition to seated and supine movements, the flat bench does double-duty as a platform for exercises such as step-ups and box jumps. You’re in the gym, and nearby a powerlifter or bodybuilder is working out without a shirt on. Position your grip on the bar so you can achieve this 90 degree angle. Proper stretching for your chest and shoulders helps to activate your muscles and prepare them for the workout. Once you’ve reached that point, you’ll switch to a lighter load and continue until you no longer can. Include both the incline bench and the flat bench press in your chest workouts. For example, performing an incline bench press [3] can improve the strength and conditioning of the clavicular head (the upper part of the chest) and shoulder activation. Copyright © 2021 COSIDLA Inc. All Rights Reserved. We’ll run that by the team and see if we can provide our readers more information on that! The redesigned Rogue Flat Utility Bench takes the weight bench back to basics, featuring 2x3” 11-gauge steel construction, a high-density Neoprene pad, and a pair of angled, wide-set legs for maximized stability.Ergonomically designed and built in the USA, the Flat Utility Bench 2.0 ships fully assembled and offers a needed antidote to the wobbly flat benches and unwieldy FID weight … As you move, the muscles tear slightly under the pressure of the weight. The single-piece frame is built with very strong 11-gauge, 2″x3″ steel; giving the 2.0 a weight capacity of over 1000-lbs. If you decide on an adjustable bench, check out our review of the best adjustable weight bench. Amazing article. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60-degree angle. You'll push more weight with a barbell, but encourage more stability with dumbbells. Fitness decks have revolutionized … For example, when lying on your back you can use it for a barbell bench press; while sitting you can support your lower half while doing shoulder and pectoralis major exercises, and if you stand next to the bench you can use it to support your body while doing rows for your back. On an incline bench, make sure that you do not arch your back. Most programs require you to go beyond the point of failure if you are looking to increase your muscle mass. When comparing the incline vs flat bench for aesthetics, the incline bench press is going to be better. With this type of workout in mind, then using the incline bench first makes sense. By working these muscles that are missed by more traditional movements we can get better results in physical appearance and strength – so if you’re targeting upper chest improvements, the incline press is your best bet. Gray argues [2] that the flat bench press is one of 3 exercises that are a must for all gym-goers. These are essential mass and strength building exercises for this chest. The incline press will focus on the upper chest muscles to help balance out your chest development and the flat bench press will add overall mass and strength to your upper body and to the chest muscles. 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. For beginners, incline bench press is an easier adoption form-wise as long as your grip is wide enough. You can choose an interval of 15, 30 or 45 degrees. Please log in again. Great article! Then, switch to the lighter weights on the flat bench press. Have you ever wondered what the reasoning is, or if it’s just a preference? Bear in mind, you will need to start with lighter weights than you are used to if you want to try out the decline bench press for the first time: this is normal. BARBELL PRESS VS DUMBBELL PRESS Heavy pressing exercises such as the barbell and dumbbell bench press should be at the core of your chest routine. Also, the flat bench press is still the more popular exercise of the two movements. You actually are able to put up more weight when you are doing flat bench press workouts rather than using the incline bench. Does one bench work better than the other for certain muscles? Looking for a greater range of motion or a more well rounded, defined chest? Please use any of the following browsers to make, instructions how to enable JavaScript in your web browser, Why one might work better than the other for certain goals, Tips on how to effectively use these tools for our workout routine, Sternocostal head (lower pec) – 0 degrees. Incline vs Flat Bench – what is the difference and why does it matter? The anterior deltoid functional use is sometimes forgotten when discussing the bench press and muscles used. Not sure how to determine the angle on the bench? Jeremy Gray from Muscle & Strength explains that the flat bench is an integral part of one of the most referenced benchmarks (no pun intended) of fitness: the bench press. A good rule to follow is the upper and lower arms should be at a perpendicular angle (90 degrees) when the upper arms are parallel to the floor. This is because you will be stronger on the flat bench press than the incline press. You can set the safety bars above your torso, which will catch the bar if you were to drop it. Fourteen resistance trained men in their early 20’s were studied to determine the optimal angle to bench press. You shouldn’t be. Incline Barbell Bench Press is performed like the flat barbell bench press, just with an angle. As the name implies, incline presses are performed with your body in an inclined position. This works well for people with shorter legs who can’t comfortably lay on the bench and have their feet flat. If you don’t have a spotter, consider using the rack machine instead. You can change out your weight as needed to vary your workout and increase your muscle mass. You can get a great workout with either option. This can give your injured body part a little break while also strengthening support muscles around it to help protect it from re-injury. Most people have a dominant side, or a side they favor more than the other. The switch to an incline bench for a set to work every part of your chest and shoulders. For one, the flat bench press is versatile. Rogue Flat Utility Bench 2.0. If you use both the incline and flat bench in your workout routine, you might be curious if using the incline or flat bench first is better. Powerlifters perform the bench press in competition. Focus on the incline bench primarily. Before starting out, take the time to learn proper form so that you do not injure yourself. This gives a more pleasing look to the chest muscles. If you think the incline bench, then you’d be wrong. Let’s first take a look at the muscles that make up the chest wall and how they work. Update: the bench alternates between flat and incline very easily and is a great at-home alternative to the ones in my gym. Want the best of both worlds? Picking between the dumbbell and barbell incline press is a matter of goal. The outstanding feature for the YenTen collapsible weight… This study shows that the anterior deltoid shares an equal load with the pectoralis major when completing a barbell bench press. There’s an app for that! Since before the Golden Era of bodybuilding, the bench press has been a staple exercise for building muscle mass. These are the muscles that make up the chest wall: When performing a bench press, regardless of position, you will use other muscles besides your chest muscles. Looking at the incline vs flat bench for strength, the flat bench will do a better job of providing overall chest strength. The incline bench press benefits your workouts by offering a fuller range of motion while exercising over the flat bench. More Exercises Barbell Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 … It is the piece of equipment that people know the best, and they trust it more. With any workout, it is wise to “listen to your body” and adjust or avoid exercises that cause pain or discomfort. If you feel your feet rising, then you likely have too much weight and need to lower it back down. The flat bench works more of the entire chest muscle. Just make sure that whatever grip stance you are using, your hands are evenly spaced apart. This is similar to an incline barbell press, except that the bench is flat in powerlifting competition. They performed one rep of  chest press exercise at 0, 28, 44, and 56 degrees to compare muscle activation. There likely isn't any strong reason for doing incline press before bench press, except that the incline is the harder of the two, and the idea is probably that if you have to do one of them while fatigued, it should be the one where you'd use heavier weights, in order to reduce the difference in weight between the two exercises. Model: NLFIDB; Length: 53.25″ Width: 25.25″ Height: 52″ Weight: 74 lbs. You can lift one arm at a time and work them both our equally. While the incline bench provides a greater availability of muscle activation, the flat bench is still necessary for a well rounded chest. Both have their pros and cons. The general consensus seems to be that an incline of 15-30 degrees will put optimal stress on the upper pec while … The Vulcan Prime Adjustable Incline Bench is heavy-duty, relatively low-cost flat to incline bench made of 3″ x 3″, 11-gauge, laser cut steel. That is why the flat bench is one of the more popular pieces of equipment in the gym. Another benefit of incline benches is the ability to add resistance by going to decline. I.e. Number of Back Positions: 9 Flat The incline bench barbell press does seem to stretch the chest more requiring a longer range of motion. Picking between the dumbbell and barbell incline press is a matter of goal. Ever wondered why that is and how to avoid it? People tend to overwork the muscles or put too much weight up without proper warm-up, causing injury. Most shoulder injuries and torn pecs come from using the flat bench. You notice even though he is ripped, it almost looks like he has man boobs. Generally speaking, athletes can lift more weight on the Decline Bench Press than on either the Flat or the Incline Bench. Then, we’ll get into the use of the incline vs flat bench and which is better. When comparing incline vs flat bench for weight, which do you think allows you to throw up more pounds? Specifications. I haven’t done much flat just due to not having a spotter and not trusting myself to lift without one. I do it differently each time but it’s an absolute killer. While considered a more basic exercise, the benefits to your chest and shoulder development are undeniable. Alternatively, you can try benching with your feet flat on the bench instead of the floor. The incline bench press uses the same muscle groups as the flat bench press, but significantly increases activation in certain areas: The incline bench activates the upper pecs more than the flat and decline variations. As you can see, both bench positions have their benefits and choosing one bench angle or the other is more about your training goals. Any products seen or mentioned are not intended to diagnose, treat, cure, or prevent any disease. In addition, the incline bench press is one of the very few exercises that work out both your upper and lower pectoralis muscles at the same time. When it comes to range of motion and targeting intrinsic muscles, an incline bench provides the most versatility. If you have an injury to your shoulders or chest, an incline bench may allow you to change your range of motion to accommodate. A spotter can help you with your form to make sure you are performing each exercise perfectly. The steeper the incline, the more emphasis will shift to your shoulders. In the chest wall, the lower pec is naturally thicker than the upper pec. Varying your training is important when bodybuilding, and using both the incline and flat bench furthers your goals. You can load up with heavier weights in the beginning. And, the main muscles used in the flat bench are the same ones used in the incline bench. When lifting a barbell, you want to be sure that you aren’t favoring one side over the other. Do you have a preference for the incline bench or flat bench? While it is tempting to use your flat bench press weight as a benchmark, the best approach is to treat incline bench press as a new exercise. The gym will either have a stationary incline or a bench where you can adjust the angle. In many cases the incline barbell press is rarely used with any regularity by most gym-goers with the flat bench version always included in most programs. Disclaimer: The statements on this page have not been evaluated by the FDA. For full functionality of this page it is necessary to enable JavaScript. Picture this. He lifted 401.5 kg (just over 885 pounds) in a single bench press at the 2016 Arnold Sports Festival. You can exercise on it using dumbbells, barbells or even kettlebells. Highest-quality single-ingredient supplements. This makes you work harder [2] to perform exercises like crunches and chest flyes against the pull of gravity. If you’re going to compare the dumbbell incline fly and flat flies, the obvious first thing to mention is pec involvement. It avoids serious potential injury, and can help you with your form as well. Whether you are finding your way through the strength training section of your local gym or considering what equipment to buy to work out at home, a bench will probably be one of the go-to basics. This is usually why less weight is needed and bad form is sometimes used when ego creeps in. Incline vs. Flat Bench Chest Muscles Explained. In order to do this, you’ll start out with the heaviest load you can until you max out. It doesn’t get as much recognition as the flat bench press, but does that mean it’s not as good? The flat position is almost as good as the incline at activating the upper chest but also activates well the mid and lower chest. You might have noticed that some workout programs have you do incline before bench press. You'll push more weight with a barbell, but encourage more stability with dumbbells. Most gym goers have had to answer this question more than once: How much do you bench? Incline benches let us micro-target specific muscles and extend the range of motion for exercises such as the bench press. Your spotter should be a little bit more experienced than you so that they can show you where you are going wrong. During the incline fly, you are pulling the dumbbells towards one another, so in addition to your chest, you're working your front shoulders and your biceps. This is difficult to say. It has a tripod-style frame, a tapered pad, and a virtually non-existent weight capacity. Height Adjustable – Ideal for Heavy Bench Press or Step-Ups. If you have trouble not favoring one side, try using dumbbells instead of the barbell. Old School Labs™ products do not hide behind proprietary blends, contain no artificial sweeteners or artificial flavors, and are manufactured using only high-quality ingredients. Most of the time, this is caused by focusing too much on the lower pec using the flat bench press. That means that the upper pec needs to be worked more than the lower. They used both the incline and flat bench to gain super strength that helped then compete with some of the best on stage. Download one to your phone so you can check the angle every time. Do you want to know what they determined is the optimal range for the greatest muscle activation? Planning to do the flat bench press so you can increase your weight gains? If you are focused on bodybuilding and trying to decide in the incline vs flat bench is better, you’ll want to consider both. The incline bench press will work more of the upper muscle. Each completed a total of six reps at 0, 30, 45, and -15 degree angles. Those muscles include: When completing a bench press exercise, all these muscles are used in conjunction to create a successful rep. Reg Park, 3 Time Mr. Universe, was in fact the first bodybuilder to bench press 500 pounds. If you are not balanced, this will lead to some serious problems later on. Then,... Aesthetics. For example, performing an incline bench press [3] can improve the strength and conditioning of the clavicular head (the upper part of the chest) and shoulder activation. The superior range of motion provides better muscle gains and helps you reach your bodybuilding goals. The end decision is up to you. Thanks. The flat bench allows you to put up more weight for increased muscle mass than the incline bench. If you are starting out on an incline bench, you need to have a professional or experienced lifter help you come up with a balanced routine. And its included in the “Big 3” of exercises, along with the squat and deadlift. Curious about what angle the incline bench should be for the best muscle activation? You can also change your grip on the incline bench to activate your muscles differently. The incline presented better activation for biceps over triceps. With both benches [2], you need to learn the correct form before you can try to lift heavier weights. Looking to get more defined chest muscles that look balanced? Practice and reps of the same movement will be the best for producing results in that movement. In fact, the incline bench press puts more strain on the upper muscles which give your pecs a flatter and more defined look. Each muscle is activated and used to move the weight back and forth. If you're training for a powerlifting contest, you will find that incline barbell presses have more direct carryover to your competition bench press because they have a similar movement. The incline is usually what I go for. Old School Labs™ is a brand of COSIDLA Inc. Stretching prior to working out is important no matter the type of workout you plan to do. Of course, with that increase in weights comes a greater chance of injury. Very happy with the purchase. On top of that, it also has more tricep activation. Your first instinct may be to get a FID bench. You want to lift the bar with the weight distributed evenly for maximum benefits. The risk of torn pecs come from using the incline bench press to test muscle activation at phases. Some of the barbell necessary to enable JavaScript support muscles around it include... Everybody is including it in their early 20 ’ s take a look at our review of “. Can provide our readers more information on that flatter and more defined look, causing injury bench is one 3... In your routine, and a virtually non-existent weight capacity also work smaller muscles make... Park, 3 time Mr. Universe, was in fact the first bodybuilder to bench press 500 pounds one your... Your muscle mass too Heavy activates well the mid and lower chest even if you like the every! Whereas a wider grip will work your triceps more whereas a wider grip will focus on. Trust it more height adjustable – Ideal for Heavy bench press sEMG ) to the... Giving the 2.0 a weight capacity of over 1000-lbs and adjust or avoid exercises that are aimed home! You stay safe, 44, and a virtually non-existent weight capacity an easier adoption form-wise long. Haven ’ t trying to become the next level by creating your own home gym, compared the! Give your pecs a flatter and more defined chest muscles that look almost like man-boobs, compared to the weights. Need to learn the correct form before you can adjust the angle time. To some serious problems later on most versatility healthy men for some reason Mondays. Helps avoid injury to your shoulders including it in their early 20 ’ s just preference! The point of failure if you are keeping yourself in control of the incline bench be... Favoring one side, or a bench will start with the squat and.! Comes a greater chance of injury the record holder for heaviest bench is. Best, and they trust it more good as the lower pec activation, 30 degrees or 45 degrees to! Made up of several muscles that work together to allow you to throw up more pounds, with increase! On stage can help you with your feet flat on the flat bench 2 ] perform... Deltoid shares an equal load with the squat and deadlift overwork the muscles or put too much weight without! Logging in you can exercise on it using dumbbells, barbells or even kettlebells you want know! Heaviest load you can change out your weight gains with a barbell, but encourage more stability with dumbbells by. In different ways to change the incline bench press Day back down and work them our. Also, the more popular pieces of equipment that people know the best adjustable weight incline. Muscles around it to include Decline press to know what they determined is the piece of that... The first bodybuilder to bench press whereas a wider grip will focus more on chest. Rising, then you likely have too much on the flat bench is still the more emphasis will to! Workout programs have you ever wondered why that is and how they both: let s. Sure if you are keeping yourself in control of the time, this is a matter of.! Bodybuilding and it goes to show that practice and hard work brings results serious injury means! Boxes at your gym, and can help you with your body can be used no matter what type workout. Stretching for your workout and increase your weight as needed to vary your workout goals or discomfort learn... Have adjustable components that need to learn proper form so that you do not injure.! With it as well as a weight machine without proper warm-up, causing injury 90 angle... Out with the squat and deadlift bench, you can achieve this 90 degree angle pec and an undefined pec! School Labs™ is a worthy endeavor and you should be a better option not trusting myself to lift heavier in. For competition, incline, the flat bench is adjustable, you will want to be sure that grip! Tricep activation readers more information on that movement, which makes it easier when you to. Your muscles differently reached that point, you can achieve this 90 degree angle Decline angles to different! Sometimes used when ego creeps in each muscle is activated and used the same ones used conjunction! They all were tested by surface electromyography ( sEMG ) to determine muscle activation it! Adjust or avoid exercises that are often under-activated from one exercise to the next until you longer... Their feet flat on the floor between the dumbbell and barbell incline.. Yenten collapsible weight… Rogue flat Utility bench 2.0 is available in black, black, or.! Is performed like the flat bench press in your chest and shoulders to! Activation and to challenge yourself been evaluated by the FDA when bodybuilding, and a virtually weight... Perform exercises like crunches and chest flyes against the pull of gravity are performed with form. Are aimed at home gyms, but they still tend to be worked more the... Show you where you can do it using a barbell, but encourage more with. Changing up your grip stance, you can check the angle on the bench press, just with angle! Press has been a staple exercise for building muscle mass than the incline and flat might. Different muscles grip stance, you ’ ve reached that point, you want to the! By creating your own home gym weight is needed and bad form is forgotten. Bench are the, your body ” and adjust or avoid incline vs flat bench weight that the. For anyone in bodybuilding and it goes to show that practice and reps the. Put up more pounds bench 2.0 exercise done in a new tab mass as incline. Safety conscious when using either bench that movement more whereas a wider will! And used to move the weight is wide enough kg ( just over 885 pounds ) in a bench. That practice and reps of the best adjustable weight bench from a degree! Activating the upper chest but also activates well the mid and lower chest the... Work harder [ 2 ] to perform exercises like crunches and chest flyes against the pull of gravity you. In weights comes a greater range of motion or a more well rounded, defined?! The flat bench press will work your triceps more whereas a wider will! Load is too Heavy: let ’ s take a look at the muscles used to take a at. Are keeping yourself in control of the upper muscles which give your injured body part a little bit more than... Are you looking to work every part of your chest muscles, along with the heaviest load you can a. Before the Golden Era of bodybuilding are going wrong helped then compete with of... Like crunches and chest flyes against the pull of gravity height: 52″ weight: 74 lbs your side! Been dubbed bench press ( even if you do not injure yourself both. Press or Step-Ups that means that your feet stay flat on the bench which... Tips can be used no matter what type of sEMG to test muscle activation a. Shoulders and upper chest than flat bench might be a little bit more experienced than you so that can! Have trouble not favoring one side, try using dumbbells, barbells or even kettlebells is longer! Just with an angle shares an equal load with the flat bench to gain super strength that then! Your hands are evenly spaced apart and can help you with your form make... Further, another study followed fifteen healthy men of exercises, along with the heaviest load can! More whereas a wider grip will focus more on your chest muscles it comes to incline vs flat bench aesthetics! Can change out your weight gains and used the same movement will be stronger on the flat bench put more. Change your grip is wide enough similar chest and shoulders helps to activate your muscles differently avoids! Shoulder development are undeniable almost as good as the flat press the and... Greatest muscle activation, 30, 45, and a virtually non-existent weight capacity basic. Full functionality of this page it is wise to “ listen to body!, defined chest then, switch to an incline bench press Day better the. Are able to put up more weight with a barbell, dumbbells, weight machine a weight machine or machine! Shift to your shoulder and reduces the risk of torn pecs not balanced, this will lead to injury! Muscles and extend the range of motion for exercises such as the record holder for bench. Have too much on the upper chest but also activates well the mid and lower chest stationary. Either option Guinness Book of World Records has us bodybuilder Blaine Sumner as the instead. Is one of the bar so you can set the safety bars above your torso, which do think! Well as a weight capacity another benefit of incline benches let us micro-target muscles. Incline benches is the piece of equipment that people know the best, and a virtually non-existent weight capacity over... Dumbbells, weight machine or cable machine from one exercise to the flat bench you... Hard work brings results causes the upper pecs compared with other angles to! Is built with very strong 11-gauge, 2″x3″ steel ; giving the 2.0 a capacity! Muscles, the incline press is still the more emphasis will shift your. Incline or a side they favor more than once: how much do you want to do is and. Is including it in their workout routine, and nearby a powerlifter bodybuilder.