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  1. #1
    Registered User ronmie21's Avatar
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    Barbell flat bench press vs Dumbbell Incline bench press

    what works better for gains on pecs? i read some posts that says that db inc bench gives gain than the bb flat bench and the bb flat bench gives better strength.
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  2. #2
    Registered User BradCathie's Avatar
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    Dunno where you heard that; the flat barbell bench press would incorporate mostly the chest whereas the further the bench inclines, the more the shoulders become involved in the exercise.
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  3. #3
    Registered User TalkinDaHardest's Avatar
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    flat = more overall chest.

    incline = more focus on upper

    most people do both, you can do bb incline / db flat btw..
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  4. #4
    Registered User Dawes's Avatar
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    Do both.
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  5. #5
    Registered User wwe101's Avatar
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    Originally Posted by TalkinDaHardest View Post
    flat = more overall chest.

    incline = more focus on upper

    most people do both, you can do bb incline / db flat btw..
    This is a huge myth (that you can target areas of the chest.)

    There is the Pec Minor, and Pec Major.

    No upper or lower.

    Just vary the type of bench you do.
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  6. #6
    Registered User bravo96's Avatar
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    Originally Posted by wwe101 View Post
    This is a huge myth (that you can target areas of the chest.)

    There is the Pec Minor, and Pec Major.

    No upper or lower.

    Just vary the type of bench you do.
    uh you can actually emphasize the upper portion of your chest.
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  7. #7
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    I think barbell flat will do overall chest and Incline dumbbells and incline BB for that matter both hit more upper chest.

    you could do them both or if you train chest twice a week you could do BB flat one day and IC Dumbbells the other.
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  8. #8
    Registered User HiuXen's Avatar
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    i always do both, i start my chest day with incline dumbbells for the stretch, burn and hypertrophy
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  9. #9
    Not even my final form NZninja101's Avatar
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    Originally Posted by ronmie21 View Post
    what works better for gains on pecs? i read some posts that says that db inc bench gives gain than the bb flat bench and the bb flat bench gives better strength.
    With regard to strength in the powerlifting sense of the word, flat barbell bench press is the better exercise because that's what they do.


    A lot of people say dumbbells are superior for mass when you're talking pressing movements but obviously this depends on the individual. In this case flat barbell bench press would probably build more mass because its flat as oppose to incline, so puts the lower chest in a stronger position. than the incline dumbbell bench press where less weight is used for this reason. But with that said...

    Originally Posted by Dawes View Post
    Do both.
    Disregard picking only one exercise, acquire chest like Dawes.

    Originally Posted by wwe101 View Post
    This is a huge myth (that you can target areas of the chest.)

    There is the Pec Minor, and Pec Major.

    No upper or lower.

    Just vary the type of bench you do.
    ...

    Originally Posted by bravo96 View Post
    uh you can actually emphasize the upper portion of your chest.
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  10. #10
    Registered User ronmie21's Avatar
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    thanks for the rep guys, so if i want both my minor and major pecs i should do bb press and if i want only the upper part i'll do db incline.. is that right?
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  11. #11
    Registered User Dawes's Avatar
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    Originally Posted by ronmie21 View Post
    thanks for the rep guys, so if i want both my minor and major pecs i should do bb press and if i want only the upper part i'll do db incline.. is that right?
    Don't worry about the minor major thing, but what you have said is a pretty standard workout.
    Maybe throw in the odd decline press or dips as well, and it should lead to a well overall developed chest.
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  12. #12
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    Originally Posted by wwe101 View Post
    This is a huge myth (that you can target areas of the chest.)

    There is the Pec Minor, and Pec Major.

    No upper or lower.

    Just vary the type of bench you do.
    Its not a myth. the muscle fibres in the pecs are horizontal, so you can emphasize the upper or lower. You can't emphasize the inner or outer as the fibres aren't vertical.
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  13. #13
    Registered User ronmie21's Avatar
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    well, i don't think that i can put both on my workout cause im doing a full body workout, for a skinny guy who is looking forward to building lean muscle on his chest which will be better guys?
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  14. #14
    Registered User Matugi's Avatar
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    Do both. For me doing DB press helps shape both sides evenly and helps pick up slack. When I'm lifting heavy on BB press my left side tends to lag more so I use DB bench to help correct this.
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    Chestday 1: First Barbell flat, second Dumbbell Incline
    Chestday 2: First Dumbbell Incline, second Barbell flat
    and rotate this
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    If you do incline dumbbell bench press, your chest will look ten times bigger than it would if you didn't do it. I would suggest maybe even alternating it with the incline barbell because once I started doing that, my chest really blew up. If you get your incline bench up, your flat will go up almost all the time,
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    so i'll just sub my flat bb bench with db incline bench every session, thanks for the info guys
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    Jesus @ Dawes chest O_o
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