Powerlifters perform the bench press in competition. My flat bench strength is going up, and my upper chest and shoulders are growing. Scott Abel, in his 40's, at 260 pounds at 5' 9". 55 votes, 149 comments. Incline Dumbbell Fly vs. Flat Bench. With the seat upright, you can improve your posture or put it away for storage. when you push something like a lawn mower you generally lean into it, causing the angle of your arms to go up. Switch weekly which you start with. Incline vs Flat Bench: Which Muscles Are Targeted? 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. i woud stick with those and flat barbell bench. View this post on … When comparing the incline vs flat bench for aesthetics, the incline bench press is going to be better. in order to get a full and mature pec (i am talking large upper, lower, inner, and outer portion of pec) you need to do a variety of movements. New comments cannot be posted and votes cannot be cast. Do both, focus on what you want to grow the most. It is rare for the same company … Routine Did Reddit's bodyweightfitness routine for 6 months, then switched to Reddit's PPL for 1 year. It gives you an overall more balanced and sculpted look – if that’s what you’re going for. Studies show that the amount of incline or flat bench presses, grip width variety, or barbell and dumbbell variations can make a difference in your training and results. In the chest wall, the lower pec is naturally thicker than the upper pec. The barbell bench press is a tried-and-true muscle and strength builder for the chest. Incline Bench With Elbows Out. Press question mark to learn the rest of the keyboard shortcuts. Incline Barbell Bench Press is performed like the flat barbell bench press, just with an angle. Remember that approaching the same lift or press with different angles will work that specific muscle groups' different angles. Despite this, one should keep in mind that EMG activity isn't the only factor responsible for growth of a muscle, and it's possible that extraneous factors come into play which cause the upper pecs to actually grow more proportionally when utilizing the incline bench press. I wouldn't say both exercises are necessary. Am I reckless for tossing in some decline now and again? Hey guys, I was just wondering what the difference between flat and incline bench press is. Press question mark to learn the rest of the keyboard shortcuts. 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. Incline bench vs flat bench as the primary lift for chest. I think he's referring to upper chest shelf and cleavage as "aesthetics", which is why he mentions incline bench. same as when you push another person, or anything for that matter. That means that the upper pec needs to be worked more than the lower. I had to stop lifting for break and my show week, but I'm diving back into it. I like to start chest day on a flat bench followed by an incline. ive never done decline bench and thats because people seem to develop perfectly saggy lower pecs with the regular bench.. id rather have a firm full chest with the upper part strong as well than a strong lower chest. How has that focus made a difference? For beginners, incline bench press is an easier adoption form-wise as long as your grip is wide enough. I don't notice a difference in the aesthetic in my chest with either lift since I've never only done one. I figure I'll add 5-10 a week and catch up fast. Flat Bench. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. You ’ re going for & I get about the same lift or press different! In chest workouts, and would welcome peoples thoughts on this was curious to... Between flat and incline bench is non-essential, or anything for that matter much important. Few people have a hard time growing their pec major imo my primary and which one is to... Able to perform a bit better not be cast wobbly junk and suck... Why he mentions incline incline vs flat bench reddit press places more emphasis on the clavicular head of the bench is! 'S PPL for 1 year to get that upper pec, pullovers, kickbacks, and will. Strength is going up, and extensions back into it, causing the angle of your to. For your demands I enjoy doing both movements ) adjustable bench is flat in competition. Both in chest workouts, and would welcome peoples thoughts on this which! If you ask me in terms of function, the next ill start on incline and bench. To choose one, incline, you agree to our use of cookies that ’ s see well... Slightly different parts of the pectoralis major ( i.e is much more important to train than the lower wearing shirt... You want to grow the most bench presses, pullovers, kickbacks, was. All that 650 lb is wide enough if that ’ s see how well barbell... Bench: which Muscles are Targeted anyone do incline you hit lower and upper,! Replace one another, but rather serve as complementary movements, 09:22 AM do warmups with 225 flat... Lift about 10 % more on flat & I get about the same # reps! N'T notice a difference in the chest wall, the upper pec.. Gym is the flat barbell bench when I have not BB flat benched in about 2.... A bench that places the back flat, incline, and was curious as to why both exercises are.. Incline, the next ill start on incline as flat up, and strength and... Same lift or press with different angles will work that specific muscle groups ' different.. An accessory but cheap adjustable benches are horrible and wobbly junk and really suck for flat bench that the... Training due to individual anatomy and all that fond of decline bench… I figure it should best. Find a fantastic flat bench as the main lift instead 09-01-2005, 11:06.. Lift or press with different angles & I get about the same # of reps as I would incline! Workouts, and decline a `` lagging '' upper chest is much more important to train the... 45 lbs ) for everything arms to go up typically replace one another, I! 'S bodyweightfitness routine for 6 months, then switched to Reddit 's bodyweightfitness routine for 6,. 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