Incline Bench : 15 - 30 - 45 - 60 degrees (15 is the best???)

[SmolovLover777]

Hey guys, I was wondering which Degrees * on the bench is Best for Pectoral development ?

I don't care about strength. I don't care about Flat Bench carryover. I don't care about it being more "compound" and hitting Delts/Triceps more.

I care about pure Chest Isolation as much as possible to develop BIGGER PECS

With that being said...


When I use INCLINE, which degree should I sent my Bench to ? ?

I know 60 is way too high for optimal Pec development , and I think 45 is (90% sure).


So is it 15 or 30 ...or possibly 45?!?

[SmolovLover777]

Bump for help

[abd13]

I tried out the 15 degree angle and it didn't really feel right for me. I think the 45 degree angle works perfect for me, I can really feel it in my upper chest. It could differ for you though, I'm tall and have long arms so you have to take that into consideration but for most people they stick to the good ol' 45 degree incline.

[EyalZamir]

if i understand you right. ur tring to work on the upper pectoralis... then 40 degrees is the best. if you dont have it then 45 is fine too :]

[abd13]

I also kind of have a bone to pick with all these beginners or teens who have barely done no lifting and come to the gym after watching some Phil Heath or Jay Cutler MuscleTech videos and are all 'You gotta start off with inclines first bro, gotta build that upper chest'. I don't know why but I can't stand when people, especially teens with pretty much no lifting experience try to mimic a pro's routine. I firmly believe when you begin lifting start out with the good old flat barbell bench press. First built up some strength and put some mass on your pecs, then you can start nitpicking certain spots that you feel are weak and need to be brought up.

End Rant.

[-rEvolvEr-]

I also kind of have a bone to pick with all these beginners or teens who have barely done no lifting and come to the gym after watching some Phil Heath or Jay Cutler MuscleTech videos and are all 'You gotta start off with inclines first bro, gotta build that upper chest'. I don't know why but I can't stand when people, especially teens with pretty much no lifting experience try to mimic a pro's routine. I firmly believe when you begin lifting start out with the good old flat barbell bench press. First built up some strength and put some mass on your pecs, then you can start nitpicking certain spots that you feel are weak and need to be brought up.

End Rant.

Can you not stand when high school football players try to emulate their favorite NFL players in how they perform (their techniques, attitude, etc)?

OP is trying to gain mass, not strength, in a certain area that is lacking in most all of gym rats. There is nothing wrong with him getting one step ahead of the curve. I wish I was like OP two years ago.

Instead I did flat to get strong and put on mass on my chest like everyone tells you. Then after a year realized I didn't have any chest mass (only got stronger), completely lacked an upper chest, and had a glaring weakness for my first show. Now just like Heath and Cutler, I start off with inclines always to make up for a years worth of glaring training deficiency. A thick, rounded upper shelf is a great bodypart to have and there is nothing wrong with striving to get it first hand.

[nexgensupps]

A few years back...and I mean a few years back, I would throw in a 15 degree incline super set to mix things up. I would supper set with flat bench. I did that for a few months, and noticed a difference. I would use the 15 and 40 just to put a little more into the upper chest routine. That is just me.

[sandman83]

You should work all degrees to hit the upper pec from all angles if your bench allows it... Obviously not in one work out but mix it up every now and then, not to steep though as you will hit the shoulders primarily

[CaptainGorgeous]

Can you not stand when high school football players try to emulate their favorite NFL players in how they perform (their techniques, attitude, etc)?

OP is trying to gain mass, not strength, in a certain area that is lacking in most all of gym rats. There is nothing wrong with him getting one step ahead of the curve. I wish I was like OP two years ago.

Instead I did flat to get strong and put on mass on my chest like everyone tells you. Then after a year realized I didn't have any chest mass (only got stronger), completely lacked an upper chest, and had a glaring weakness for my first show. Now just like Heath and Cutler, I start off with inclines always to make up for a years worth of glaring training deficiency. A thick, rounded upper shelf is a great bodypart to have and there is nothing wrong with striving to get it first hand.

I had the same experience with flat bench as you.

I feel like inclines (30 degrees or less) work the entire pec very well, not just the upper region. I give non-incline movements the least priority in my chest workout--just a couple sets of flat machine presses or dips at the end of my workout. It works for me, but may not work for others. Everyone's different.