Chest Workout | Incline Vs Flat Vs Decline

[youtalk]

Can everyone give me some information on the difference between Incline Vs Flat Vs Decline bench workout?

I want to focus on building up my chest (Bulk), but I need help in deciding which exercise to do.

More information the better please.

Thanks everyone in advance.

[isaacstaco]

do them all. they all work different parts of the chest.

[VoxExMachina]

Incline bench is where the long portion of the bench is raised above parallel to the ground.

Flat Bench is where the entire bench surface is parallel to the ground.

Decline bench is where the long portion of the bench is lowered below parallel to the ground.

The different settings may be achieved via the adjusting device on your particular model of bench.





As for the differences between using these settings for your chest development, use the search.

[youtalk]

Can you break it down further?

Incline works what areas?
Flat works what areas?
Decline works what areas?

Then what other chest exercise should I be doing?

Thank you!

[R0ck_S0lid]

Incline targets the upper part of your chest
Decline targets the lower part of your chest like the Dips workout
Flat targets your entire chest

That's what I've been told. Not sure though

[isaacstaco]

bench mainly does the chest and triceps. It also exercises the shoulders a little bit. Incline gets the upper chest and also the triceps and a little shoulder while decline gets the lower chest and triceps and a little shoulders.

[BritishSoldier]

See what works for you, i personally never do incline presses, heavy benches and standing press work my chest plenty.

[youtalk]

Should I be doing all three in the same workout?

Also how do butterfly help the chest?

[youtalk]

Will a slight incline build the top of the chest?

[tobyow]

Should I be doing all three in the same workout?

Also how do butterfly help the chest?

I do all three, most people do at least incline and flat. Flyes help build the outer portion of your chest.

[JGolden69]

I personally do all three and feel my chest is better "rounded" as a result and my lifts were growing at a good rate before i got sick and stuck in bed for a week

[PlutoBrown]

Yeah do all of them. They all work different parts (upper chest = incline, decline = lower chest, flat bench = all of it). Building it all up together is the best way to a bigger chest.

One thing that I think is underrated for chest is doing a sh*t ton of push ups and dips.

[the-craig]

I never do decline and very rarely do flat, get pains in my shoulders from them sometimes. One way to look at it though is that you can never have enough upper chest, and if any section it tends to be upper which people lack so hit it up.

[liftingson]

Should I be doing all three in the same workout?

Also how do butterfly help the chest?

You can do all three, and do them all in the same day if you want.
Personally I do flat and incline. Rarely do decline benches..thats what dips are for.

TO bulk go heavy on both flat and incline...really focus on incline. For me, the incline has brought my chest out more than flat alone.

butterflys are great for hitting the inner chest, it will give the cleavage you want. high rep ranges on both flat and incline for the butterflys is what I do.

But, this is what works for me, you have to figure out what gets you going and go from there.\
Good luck.

[youtalk]

Here's a question (might be dumb) but if you do incline and build the top of the chest, wouldn't that raise that muscle out and pull the skin more up to get a slope from the top down?

And with butterflyes, does it work the inside (clevage) or the outer part?

[RealMenDeadLift]

All 3 work the same damned slab of muscle, there is no "upper" pectoral. Incline does not shape the top of your chest any better than flat or decline, in fact, electro myofibril graph tests show that a low grade decline draws more force production from your pecs than either flat or incline. Incline puts more stress on your delts and takes away from your pecs, which is why you generally cannot incline as much as your flat.

Not saying you don't get results from incline, just saying you don't get greater results with it.

[youtalk]

Got it. So there are two different areas, delts, and pecs.

I just now need to figure out which area I want more bulked up.

[RealMenDeadLift]

Got it. So there are two different areas, delts, and pecs.

I just now need to figure out which area I want more bulked up.

Delts are your shoulder muscles, not your chest, completely different things there

[HankZuckler]

http://www.exrx.net/WeightExercises/...enchPress.html

This site is incredibly helpful. To eliminate confusion, Pectoralis Major, Sternal= Lower
Pectoralis Major, Clavicular= Upper

[Wrestler432]

Chest has always been my weakness. i lift 4 days a week my chest/tri day consists of
3 sets flat bench
3 incline
2 decline
3 cable crossovers
3 seated weighted dips

What am i doin wrong i always see huge gains in everything except chest. My dad was somewhat the same way he was very skinny but know benches 335 am i doin anythiing wrong or it it just gonna take alot of time?? cuz of genetics

[aStRoRdInArY]

Can everyone give me some information on the difference between Incline Vs Flat Vs Decline bench workout?

I want to focus on building up my chest (Bulk), but I need help in deciding which exercise to do.

More information the better please.

Thanks everyone in advance.

As many others have said, do all of them. They all work your chest differently. I used to be a straight up flat bench all the time kind of guy. When i wised up and started doing variations of it my chest growth took off. Add fly's too

[aStRoRdInArY]

Chest has always been my weakness. i lift 4 days a week my chest/tri day consists of
3 sets flat bench
3 incline
2 decline
3 cable crossovers
3 seated weighted dips

What am i doin wrong i always see huge gains in everything except chest. My dad was somewhat the same way he was very skinny but know benches 335 am i doin anythiing wrong or it it just gonna take alot of time?? cuz of genetics

genetics could affect you. I have no trouble developing any part of my body except for my biceps and traps. I have been told that having broad shoulders(which mine are about as broad as they come) can make traps harder to develop. Can anyone confirm if this is truth?

[Wrestler432]

genetics could affect you. I have no trouble developing any part of my body except for my biceps and traps. I have been told that having broad shoulders(which mine are about as broad as they come) can make traps harder to develop. Can anyone confirm if this is truth?

Yes this is true. this is because ur traps have to "stretch" a longer ways. Just like if you have shorter arms ur biceps and tris are gonna look bigger because they dont' have to "stretch" as far.