When you hit up your local industrial gym on any given Monday evening, you’ll see that chest training is probably the most popular workouts for a lot of lifters. Two classic lifts commonly utilized in this high-priority session are the time-tested flat bench press and its close cousin the incline bench press.
Whether it’s right or incorrect, when most individuals take into consideration “chest muscle” or “upper body training”, they give thought to the bench press. And after they’re ready for some variety, ignore dumbbell benching. They’ll often stick to an enormous barbell lift and hit up its companion — the incline bench press.
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Despite the indisputable fact that these lifts could also be prone to being overhyped or oversaturated, they’re still each great and highly effective training options on the subject of adding strength and muscle to your upper body. Depending in your goals and your start line, they’re actually value a spot in the suitable program.
Each exercises make it easy to gauge progress and see consistent results. But if you happen to actually need to get essentially the most from them, you would like an intensive understanding of what makes these two basic chest-builders different, what unique advantages they each offer, and also you’ve got to know tips on how to perform them effectively.
Incline Bench Press and Flat Bench Press
Differences Between the Incline Bench Press and Flat Bench Press
To be thorough, it’s vital to grasp that the differences transcend just using a slight angle. Each exercise is its own muscle-building monster and requires an understanding of what it may, or cannot, offer.
Muscle Recruitment
The flat bench press and incline bench press are each upper body presses that bear load for the shoulder joint and attached muscles. Being on an incline and pressing relatively closer to an overhead position will recruit a bit more of the clavicular pectoralis muscles (“upper chest”). (1) As compared, the flat bench press will involve a bit more of the sternal pectoralis (mid or “lower” chest).
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Incline pressing will recruit more of the deltoids (shoulders) — especially the front deltoids — in comparison with a flat bench press. Again, that is as a result of the arm angle relative to the body. This shoulder recruitment might be greater or lesser depending on the angle of the incline. The next incline bench press can be more deltoid-dominant in comparison with a lower incline bench press. (2)
Joint Stress
Each of those lifts are bench press variations, and each will generally involve much of the identical efforts. Nevertheless, the incline bench press can be a bit more biased toward the shoulder joint and more contingent upon overall shoulder health.
Not only does the incline bench press bring your shoulder right into a greater degree of extension at the underside of every rep, nevertheless it also finishes each rep in additional of an overhead position. For a lot of lifters, this can be more taxing on the rotator cuff and shoulder joint, which is already a comparatively limited in its stability in comparison with other joints.
Bench Angle and Arm Position
The flat bench press — the more popular and glamorized of the 2 lifts — is performed while lying horizontally on a flat bench. A lifter will likely have the aptitude to maneuver a bit more weight as a result of the body’s orientation relative to the barbell and its path.
The incline bench press is performed on a bench that’s typically inclined to 45-degrees. This angle is fixed for incline bench stations, nonetheless it may be higher or lower if you happen to’re using an adjustable bench placed in a squat cage, a Smith machine, or one other customizable setup.
Since your torso is, as expected, more inclined throughout the incline bench press, your arm and shoulder position can be more flexed (closer to an overhead position) throughout the movement. As compared, the flat bench press will ask more of a healthy shoulder capsule to lift the burden through a full range of motion.
Hand Position and Grip Width
Many find that using a rather narrower grip on the flat bench press in comparison with the incline bench press will not be only more comfortable, but additionally friendlier to their shoulder joints. The closer your upper arms remain to your torso, the simpler it’s to guard the relatively delicate shoulder joint while moving deep into extension through bottom-end ranges.
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Because these bottom-end ranges are more exaggerated on the incline, as your elbows can move far below your body, using a rather wider grip with the incline press may also help prevent the elbow from traveling too far below the body’s line. That may sometimes mean stopping a few inches shy of an “ideal” bar-to-chest range of motion.
Seat Position and Footing
The incline bench press could have a much deeper seated position. This can be significant and noticeable, especially for taller lifters or those with relatively longer legs.
This will affect things like foot placement relative to your body and floor drive. It might not be quite as easy to attain a “tucked” position when incline bench pressing. Because leg drive is reduced, the incline bench press is barely more depending on the force produced from the upper body alone. In contrast, the flat bench press can profit from increased total-body tension created by a powerful leg drive.
Point of Contact on the Body
Attributable to the differences in torso angle, despite the fact that the vertical line of the bar stays consistent, the purpose of contact in your body will indeed be different. In each lifts, the goal must be to keep up a vertical forearm so your elbow at all times stays under the bar at the underside of the rep and your straight arm is under the bar at the highest.
Doing this while changing the torso angle from one lift to a different means the bar will most probably make contact somewhere across the mid-chest line throughout the flat bench press (depending in your arm length) and somewhere around your collarbones with the incline bench press. The incline pressing position may end in barely more outwardly flared elbows as a result of the upper point of contact.
Similarities Between the Incline Bench Press and Flat Bench Press
As founding members of the barbell bench press family, each the incline and flat bench press share several major similarities.
Horizontal Push Pattern
By classification, each the flat and incline bench press belong to the identical movement pattern often called “horizontal pushing.” Each exercises concentrate on your upper body and each use your shoulder capsule as the first load-bearing joint.
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To some extent, your chest, shoulders, and triceps can be key players from a muscular perspective, despite the fact that the bench angle will determine the degree to which each muscle is recruited — as explained earlier.
Total Body Involvement
From a way standpoint, the incline bench press and flat bench press each require focus to maintain the bar path relatively vertical and perpendicular to the ground.
That involves setting a “goal” in the identical place on the ceiling for each repetition. It also involves placing tension throughout your entire body, including your upper back, glutes, and quads. One cue that proves invaluable for each lifts is “Aiming to “driving your feet into the ground,” especially as weight becomes heavier.
Available Variations
In each the incline bench press and the flat bench press, the chance exists to make use of sorts of barbells, like a neutral-grip football bar or cambered bar. Each movements will also be performed with different apparatus comparable to dumbbells or kettlebells to suit a lifter’s preferences or needs.
Moreover, even when using a standard barbell, there are alternatives so as to add bands or chains to the bar. This may change the resistance profile to favor certain portions of the lift without altering basic setup or technique.
How you can Incline Bench Press
Nearly all of cues for every style of bench press are virtually transferable. Essentially the most significant difference with the incline bench press is a change in the purpose of contact between the bar and your body.
Otherwise, you’ll find an identical checklist between the 2 movements. Regardless, remember to treat the incline bench press as its own exercise and don’t try to easily copy “flat bench press technique using an incline bench.” Perform an incline bench press properly and deliberately.
- Arrange the bench pad and rack so your eyes start under the bar.
- Assume 4 points of contact — feet on the ground, glutes on the bench, upper back on the bench, and head on the bench.
- Create a “tucked” position — pulling your feet toward your glutes and planting your toes into the bottom.
- Grab the bar at a cushty width that keeps your forearm vertical throughout the movement.
- Drag the bar out, quite than “lifting” it, right into a starting position over your eyes. Remember, it’s an incline so the bar should start and finish over your eyes quite than over your shoulders.
- Lower to a full range of motion, toward your collarbones, without bouncing in the underside position.
- Remain tight and drive your feet into the bottom as you exhale and press the burden up.
How you can Flat Bench Press
Some lifters take the bench press without any consideration, assuming that “they understand how it’s done” or that it may’t be too complicated because everyone does it. Unfortunately, that approach often results in bad shoulders, poor strength gains, and limited muscle growth.
Exactly since it’s popular, and since it has so many potential physical advantages, is why the flat bench press must be performed properly.
- Lie on the bench so your eyes start under the bar. If possible, adjust the bar hooks to start out roughly six inches below full lockout to permit a great unrack.
- Assume 4 points of contact — feet on the ground, glutes on the bench, upper back on the bench, and head on the bench.
- Pull your shoulder blades together to get tight within the upper back and permit your lower back to create a natural arch.
- Create a “tucked” position — pulling your feet toward your glutes and planting your toes into the bottom.
- Grab the bar at a cushty width that keeps your forearm vertical throughout the movement.
- Drag the bar out, quite than “lifting” it, right into a starting position over your shoulders.
- Lower to a full range of motion, ideally reaching your mid-chest, without bouncing in the underside position.
- Remain tight and drive your feet into the bottom as you exhale and press the burden up.
When to Do the the Incline Bench Press vs. Flat Bench Press
Though these lifts are potentially bordering on overuse within the classic gym community, they still have utility in a training program for each general lifters and athletes. Training the horizontal pushing pattern with either the incline bench press or flat bench press might be highly effective, especially if you happen to employ loading variety like dumbbells, neutral-grip barbells, chains, or bands.
When pressing strength and muscular development is the goal, and a novice or intermediate lifter has no major history of shoulder trauma, the bench press and incline bench press might be placed into the routine.
Since training this pattern (particularly for strength) is a higher-output, CNS-based movement, program them earlier in a workout session quite than later, in order that they might be trained before fatigue sets in. Alternatively, if the lifts are being performed for relatively higher rep ranges (10 to 12 reps or more), either movement can efficiently be programmed later in any given workout.
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Nevertheless, since the incline bench press is inherently more strenuous on the shoulder joint, it’s a poor alternative for very heavy, low-rep programming. In case your ultimate goal is upper body pressing strength, the flat bench press is be the popular alternative.
While each movements might be ideal for beginners and intermediate lifters, neither might actually be the very best alternative for very experienced lifters. The further along a lifting journey a you get, the more you may realize the incline bench press and flat bench press, performed with a typical barbell, aren’t exceptional for constructing muscle beyond a certain point.
Other exercises may create relatively less stress on the shoulder joint, while doing a more efficient job of isolating the chest, based on the actual biomechanical function of the shoulder and muscle motion of the pectoralis. Dips are a top contender in that regard.
If awesome chest development is the secret, some variety outside these two bench press variations will eventually grow to be obligatory, and that’s vital to know. Employing that type of variety may also likely have your shoulders thanking you over time.
Pick Your Press
Whether you’re seeking to boost your pressing power or construct a serious set of pecs, either bench press variation can play a task in your training plan. Don’t rely solely on engrained habits or some long-running “tradition” of emphasizing the flat barbell bench press if it isn’t essentially the most effective tool to your personal goals within the gym. Take an objective take a look at which barbell chest exercise really suits your needs, after which start discovering higher results.
References
- Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii throughout the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
- Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of human kinetics, 75, 5–14. https://doi.org/10.2478/hukin-2020-0033
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