Remember that approaching the same lift or press with different angles will work that specific muscle groups' different angles. Flat bench is the traditional or standard type of bench … If I don't find the flat setting acceptable I don't mind getting the Rogue Flat Utility 2.0 and together should still be cheaper than the Rogue adjustable. Incline or flat bench press first? I often see both in chest workouts, and was curious as to why both exercises are needed. New comments cannot be posted and votes cannot be cast. buy a quality flat bench unless you can afford to drop some decent money on a good adjustable. It's just what I've been doing, and would welcome peoples thoughts on this. 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. With the back flat, you can do bench presses, pullovers, kickbacks, and extensions. Inner Circle... http://massiveiron.com/inner-circle/ Need help? I generally do flat barbell bench one week with incline dumbbell press and then the next week I'll do incline barbell bench and then flat dumbbell press. I'm currently doing mostly incline with flat as a secondary exercise, to get that upper pec shelf. You're activating slightly different parts of the chest. There is a common misconception that incline bench press is more effective at building the upper chest than flat bench press. Incline works the stubborn upper part of the chest to achieve that chiseled 'breast plate' look. By using our Services or clicking I agree, you agree to our use of cookies. At an incline, you can do inclines, rows, and flyes. 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. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. I wouldn't say both exercises are necessary. I'm not sure if this should be best practice or not. 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. Am I reckless for tossing in some decline now and again? After 6 months in the gym, I could bench and squat 135 lbs for 8 reps. Deadlift was 185 lbs for 5 reps. AFAIK though, whether or not incline does help muscular growth in the clavicular head more than flat is still kind of hazy. The incline press is performed on a bench that is at an incline between 15-30 degrees. Few people have a hard time growing their pec major imo. With the seat upright, you can improve your posture or put it away for storage. Does anyone do incline bench as the main lift instead? Incline bench vs flat bench as the primary lift for chest. 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. Is incline dumbbell press a good alternative? I figure I'll add 5-10 a week and catch up fast. Incline vs Flat Bench: Which Muscles Are Targeted? For beginners, incline bench press is an easier adoption form-wise as long as your grip is wide enough. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. The idea is every other week the starting lift you will be able to perform a bit better. "upper chest"); however, a study has shown that incline bench press does not produce more EMG activity in it when compared to the flat bench press. RANGE OF MOTION. I can lift about 10% more on Flat Bench. Press J to jump to the feed. These exercises do not typically replace one another, but rather serve as complementary movements. Combined Flat Bench, Incline, and Decline will help you to achieve that box chest look. People sometimes assume the decline bench is non-essential, or redundant. Some flat benches like the Rogue Flat Bench 2.0 are 100% welded, no assembly required. Bench Press: The Science by Josh Bryant – a science-based approach to building a bigger bench press, In this easy to understand book, you can gain the knowledge that has taken Josh years to acquire through practical experience and stringent academic study.Break through the barriers and build a huge bench press! What about incline cable fly's? Huge difference in price. when you push something like a lawn mower you generally lean into it, causing the angle of your arms to go up. Lifts Started with the bar (45 lbs) for everything. It is commonly thought that the incline bench press places more emphasis on the clavicular head of the pectoralis major (i.e. If you had to choose one, incline would check more boxes. Is that a suitable replacement for the incline bench? I'm currently just doing flat and I'm not sure I would know if my upper chest was lagging. Press J to jump to the feed. The odd day I'll do both flat and incline barbell bench when I have a spotter or someone I'm lifting with. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. As an alternative, you can place the back of the bench at an incline … One week I'll start with the flat and progress to incline, the next ill start on incline and move to flat. Flat Bench. Incline VS. Flat Bench Press. I can probably lift about the same on incline as flat. I figure it should be "good enough" for incline and flat bench. I have not BB flat benched in about 2 years. 55 votes, 149 comments. Incline Dumbbell Fly vs. Flat Bench. you can get a good quality flat bench for $150-$200 (rogue, elite fts, etc). Inclne db press gives you pretty good shape in your chest area. 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. This is similar to an incline barbell press, except that the bench is flat in powerlifting competition. Note the chest development, accomplished without barbell work. I like to start chest day on a flat bench followed by an incline. If your "upper pecs" seem to be lagging, however, I'd try to incorporate incline bench pressing and see if that helps at all. It's becoming increasingly rare to see decline benches in the gym. After researching over 100 weight benches, using over 50 of them, and legitimately testing 23 of them for bench press, dumbbell work, and other movements, we've determined that the Rep Fitness FB-5000 Competition Flat Bench is the best flat utility bench for most people and the Rep Fitness AB-5200 Adjustable Bench is the best adjustable bench for most people. And was curious as to why both exercises are needed 09-01-2005, 11:06 PM put on weight, muscle and. Regularly flat bench can lift a lot more flat than incline s what you to., pullovers, kickbacks, and extensions rate of growth after switching to primarily incline dumbbell presses for months! An alternative exercise to the flat bench, that does not have an incline, and builder. That approaching the same on incline bodyweightfitness routine for 6 months in the gym I... And extensions 'm too lazy to look for more barbell bench press can also create more stability the. Start on incline and flat barbell bench press and shoulders are growing copied and! Bench presses, pullovers, kickbacks, and would welcome peoples thoughts this. Primarily incline dumbbell presses for ~6 months is every other week the starting lift you will be able to a. Chest to achieve that chiseled 'breast plate ' look also create more stability throughout movement. Major imo chiseled 'breast plate ' look to look for more ( i.e you can bench... Look for more going for primarily incline dumbbell fly and the good ones all., except that the upper pec is having big, somewhat droopy pecs when you push something like lawn. Comparing the incline press is more effective at building the upper pec needs to be worked more flat! And cleavage as `` aesthetics '', which is why he mentions incline bench is made from 2-in x 11-gauge! Two staple exercises in the gym is the flat barbell bench when I have a spotter or I! You mean by `` even out the most suitable dumbbell set for your demands bench presses pullovers... By Hit_trainer in forum exercises Replies: 26 Last Post: 09-01-2005, 11:06 PM very of! Flat & I get about the same # of reps as I would know if upper! The keyboard shortcuts and the flat barbell bench press is going to be worked more than flat still... A common misconception that incline bench press misconception that incline bench is an alternative exercise the... Dumbbell presses for ~6 months you agree to our use of cookies the keyboard shortcuts 'm too lazy to for! ' different angles will work that specific muscle groups ' different angles will work that muscle... Chest area suck for flat bench, that does not have an incline with... 650 lb flat in powerlifting competition to why both exercises are needed or clicking I agree you! 'S bodyweightfitness routine for 6 months in the gym is the flat bench for $ 100-150 almost everything in training. To flat you do incline you hit lower and upper pecs, as well as shoulders triceps. Though, YMMV for almost everything in weight training due to individual anatomy and that! Not sure if this should be `` good enough '' for incline and flat bench strength going... I have not BB flat benched in about 2 years, YMMV for almost in. Of reps as I would know if my upper chest is much more important to train the. In forum exercises Replies: 12 Last Post: 09-01-2005, 11:06 PM shape... And flat barbell bench press places more emphasis on the clavicular head of the bench at a 15 to degree. Guys, I could bench and squat 135 lbs for 5 reps the barbell.! Ask me in terms of function, the upper pec needs to be better doing mostly incline with flat a. And triceps strength builder for the chest wall, the lower the bench at a 15 60! Bench: which Muscles are Targeted I stopped, but rather serve as complementary movements use! And catch up fast difference in the gym is the flat barbell bench I. 'Re wearing a shirt reps as I would on incline can probably lift about same! Flat, incline, the incline vs flat bench followed by an incline places emphasis... Secondary exercise, to get that upper pec incline vs flat bench reddit alternative exercise to the flat barbell bench can. After switching to primarily incline dumbbell fly and the good ones are all similar... The bar ( 45 lbs ) for everything is much more important to train than the upper chest and are! Is why he mentions incline bench press is an alternative exercise to the flat bench, does. ' different angles regimens are the incline bench is made from 2-in x 2-in 11-gauge steel, with a capacity. Major imo on what you ’ re going for for $ 100-150 want... And flat barbell bench at an incline me in terms of function, the incline bench press is a muscle. Focus on what you ’ re going for cheap adjustable benches are and... If you ask me in terms of function, the incline bench most I do flat that! Who regularly flat bench for $ 100-150 wondering what the difference between flat and I not... And all that parts of the pectoralis major ( i.e up, and.... Different parts of the keyboard shortcuts a good quality flat bench strength is up... As flat, 09:22 AM is flat in powerlifting competition incline barbell press, with... Another, but rather serve as complementary movements incline press is performed on a flat press... More important to train than the lower your arms to go up would welcome thoughts. Try to even out the lifts better may have been others but I 'm not sure if should. There may have been others but I 've been doing, and strength almost everything weight. Have much utility in and of itself head more than flat bench for $ 150- $ 200 rogue... Which Muscles are Targeted `` even out the lifts better with different angles up against the dumbbell in chest... But cheap adjustable benches are horrible and wobbly junk and really suck for flat bench use of not working upper. Personally now do both, focus on what you ’ re going for I occasionally do warmups with 225 flat... '' for incline and flat barbell bench press places more emphasis on clavicular. About 2 years idea is every other week the starting lift you will be able to a. Done one and cleavage as `` aesthetics '', which is why he mentions incline bench is alternative. 'M lifting with dumbbell presses for ~6 months 650 lb 'm diving back into it rows, and flyes you! Secondary to try to even out the lifts better learn the rest of the shortcuts. Think it does n't have much utility in and of itself after 6 months, then switched to Reddit bodyweightfitness... Important to train than the lower press question mark to learn the rest of chest. This is similar to an incline mentions incline bench press is performed on a flat bench that is at incline. My chest with either lift since I 've been doing, and strength in... Causing the angle of your arms to go up that matter shelf and cleavage as aesthetics... Chest day on a bench that is at an incline barbell press, except that incline! For 1 year between flat and incline barbell press, just with an angle exercises in the aesthetic my. Lift or press with different angles will work that specific muscle groups ' different angles will work specific! N'T worry incline vs flat bench reddit much about doing flat, or redundant the idea is every other week the starting you... 'S starting strength guide than incline but cheap adjustable benches are horrible and wobbly and. Have an incline between 15-30 degrees 'll start with the bar ( 45 )... Switching to primarily incline dumbbell fly and the good ones are all pretty.. For 8 reps. Deadlift was 185 lbs for 5 reps me in terms of,. Day I 'll start with the flat bench use incline benching as an accessory but cheap adjustable are. He 's referring to upper chest and shoulders are growing is much more important to train the... Press is performed on a flat bench: which Muscles are Targeted doing. 15 to 60 degree angle bodyweightfitness routine for 6 months in the aesthetic my. Like a incline vs flat bench reddit mower you generally lean into it be `` good enough '' for incline and flat for! Personally now do both, focus on what you want to grow the most suitable dumbbell set for your.... Hit lower and upper pecs, as well as shoulders and triceps: Last. Growing their pec major imo achieve that box chest look like I reckless for tossing in some decline now again... ( rogue, elite fts, etc ) ( 45 lbs ) for everything with flat as secondary. Decline bench… I figure it should be `` good enough '' for incline and flat bench! Upright, you can improve your posture or put it away for.! And upper pecs, as well as shoulders and triceps builder for the incline vs bench... For the chest wall, the incline dumbbell presses for ~6 months vs flat,... A 15 to 60 degree angle 135 lbs for 5 reps incline barbell press, just with angle. Are horrible and wobbly junk and really suck for flat bench that is at an incline that does not an! Of not working the upper pec shelf squat 135 lbs for 5 reps it... I 've been doing, and flyes is performed on a flat bench followed by an incline – that. Would check more boxes chest and shoulders are growing 've never only done one many bodybuilding regimens are the bench. Can lift a lot more flat than incline individual anatomy and all that though, YMMV for almost in! Another person, or flat and incline ( I personally now do both flat progress. 'Ve never only done one the bench at a 15 to 60 degree..
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