Incline Vs Flat bench

[Defiant1]

Either regular curls or incline dumbbell curls will suffice.

[MWheatley]

Either regular curls or incline dumbbell curls will suffice.

Yea those really bring out the traps well >.>

[BigBoyAdd]

What gives you that ridge at the bottom of the chest, where chest meets abs ? cos at mo my chest feels and looks like a mound ?

[AbAbber2k]

Flat because you can use more weight and incline destroys the shoulders

Poor form and pushing RoM beyond what you're built/trained to handle will destroy shoulders, but there is absolutely nothing wrong with incline pressing. That's just dumb. Are you gonna tell me overhead pressing is even worse? Or is there a magic angle of inclination where shoulders get "destroyed" by pressing motions?

[BladeRun]

What gives you that ridge at the bottom of the chest, where chest meets abs ? cos at mo my chest feels and looks like a mound ?

Decline will focus on that part of the chest, but most of the time it's less an issue of muscle and more an issue of high body fat. I have no "ridge" when I'm over 12%.




I love decline and have done it for years, and it remains my favorite chest exercise...however I started exclusively with that for over a years worth of chest workouts, and my lower chest started to become too visually dominant. I now alternate what I start with: week 1 - Flat, week 2 - Incline, week 3 - flat, week 4 - decline, week 5 flat, etc.

[Jordan_S]

Decline will focus on that part of the chest, but most of the time it's less an issue of muscle and more an issue of high body fat. I have no "ridge" when I'm over 12%.




I love decline and have done it for years, and it remains my favorite chest exercise...however I started exclusively with that for over a years worth of chest workouts, and my lower chest started to become too visually dominant. I now alternate what I start with: week 1 - Flat, week 2 - Incline, week 3 - flat, week 4 - decline, week 5 flat, etc.

Inclines all the way. I have been working hard on incline DB and BB presses now and my chest is alot fuller, plus it ties in nicely with my delts. IMO i think the flat bench is a dead movement after a certain point. Your gonna always need that upper chest for complete chest development.

[Drek]

Inline DB only. I've never felt comfortable doing BB incline.

[Jack_Lupino]

because then I can press my squat weight!

ha ha!

but seriously, I like the way incline feels...

[MWheatley]

Wow this poll started out w/ 82% people voting incline, now its 88 for incline 78 for flat

[xTreMeGAiN]

flat all the way

[MrLJizzle]

I do both and mix them up often, dumbbells and barbells flats and inclines.

[madhatch]

I do both and mix them up often, dumbbells and barbells flats and inclines.

i do both but I have moved the incline to the beggining of my workout and have noticed I get a better workout and strength gains are jumping too... so incline FTW

[Num3n]

both are essential. so there is really no point in voting as you end up doing both anyways.

[MWheatley]

both are essential. so there is really no point in voting as you end up doing both anyways.

Just because two lifts are both crucial doesnt mean you cant compare and discuss them

[lookingforgains]

I do both, but incline comes first because I beleive focusing on the upper chest produces a more aestheticly pleasing chest.

[JustinRideout]

None ,your suppose to do both

[chazzy1864]

None ,your suppose to do both

Thankyou for this input on the thread from over 2 years ago.

[GeneralSerpant]

Incline works different muscles. The sternal is compromised in leverage for decline and incline alike. With Incline though, the clavicular can only help so much that the sternal gets tired out last.

If you have to choose between incline and flat, and you're not doing military press, then I'd choose incline.

[stateprop]

i do both but I have moved the incline to the beggining of my workout and have noticed I get a better workout and strength gains are jumping too... so incline FTW

agreed. do both. in fact, i started going in this order: seated overhead press, incline bench, flat bench. from there i move onto the pec deck to really isolate the chest.... i feel this works good for me, really upped the workout intensity for me at least on push days

[stateprop]

Thankyou for this input on the thread from over 2 years ago.

damn, just noticed this lol

[GymShowerNap]

If you aren't doing both incline and flat...
























































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[Nico987]

I prefer incline

[mrweakling]

I like this thread - sorry for bumping it if there are forum nazi's that are against that.

I'm just interested though if theres anyone who does purely incline or purely flat? I'd like to see how their chest looks and compare

[Ensix]

Flat, because you work your whole chest in the flat barbell bench press and you can use more weight, thus giving more faster progress.

[chazzy1864]

Flat, because you work your whole chest in the flat barbell bench press and you can use more weight, thus giving more faster progress.

They all work the "whole" chest.

Incline emphasizes upper chest.
Flat and decline bench emphasize lower chest.

[RugbyTank]

I always liked Decline over flat over incline back in the day. Then I changed to DB BP > BB BP,

Now i dont care

[HighFivan]

Incline. How are you supposed to admire yourself in the mirror while doing flat bench?


the answer to that riddle is; you cant [edit; ceiling mirrors, my gym doesnt have them]

But really I am a bigger fan of incline (even with a little bit of a shady shoulder)
I feel like aesthetically a nice upper chest makes the world of a difference, however i love both of those presses and im a bit upset that you made me pick sides.

[pedrogonruiz]

My chest workout used to be mainly flat bench and some incline and decline, I could bench more than bigger guys than I but I couldn't see much growth. Switched to incline as primary, lil bit of decline and a lot of dips now I am getting big results, my upper chest got much bigger n so did my lower pecs. I say INCLINE beats flat all day