Will 10% bench press hit only upper pecks ?

[Kotsobali]

Many told me to avoid focusing on the flat bench press because it kinda builds a chest that's not so favourable for a man.
If I raise the bench to 10% will it focus both the upper and middle pecks or will it take the middle peck completely out of the equation ?

[Ironface]

Many told me to avoid focusing on the flat bench press because it kinda builds a chest that's not so favourable for a man

No, that’s stupid. You’re not going to grow a pair of sexy feminine honkers from doing bench press.

All chest press variations build different parts of the chest to varying degrees. Incline emphasises the clavicular or upper heads more, and a steep incline emphasises delts more. Decline emphasises the sternal or lower heads.

[WolfRose7]

If you want a killer upper focused variation wide grip reverse grip is fantastic, better than any incline.

But.. Only do this benching properly in a power rack with correctly set up safeties (just below arch, clearly above neck n chest when laying flat)

Flat is totally fine for pecs, people with **** form who use loads of front delts might disagree..

[Ironface]

If you want a killer upper focused variation wide grip reverse grip is fantastic, better than any incline.

But.. Only do this benching properly in a power rack with correctly set up safeties (just below arch, clearly above neck n chest when laying flat)

Flat is totally fine for pecs, people with **** form who use loads of front delts might disagree..

Mind=blown that men think they’re going to grow breasts from lifting weights.

[WolfRose7]

Mind=blown that men think they’re going to grow breasts from lifting weights.

Also apparently there are middle pecs, I thought those were just called nipples

[TolerantLactose]

Many told me to avoid focusing on the flat bench press because it kinda builds a chest that's not so favourable for a man.

Many say that? I'm convinced.

[Kotsobali]

So the question was if 10% incline bench press will neglect the middle pecks

[SuffolkPunch]

So the question was if 10% incline bench press will neglect the middle pecks

no.

[Kotsobali]

no.

Thanks

[AlexSays]

The pec major has two heads

Sternal (the larger part of the chest including "middle" and "lower" is all one head)

Clavicular (what many call the upper chest which is smaller)

The is no middle, inner, outer, lower etc. Those two heads are all. Flat bench and incline bench stimulate both heads but to different degrees. I tend to include both an incline and flat bench movement to get even development but you will not grow a pair of tits from doing just flat bench. The likelihood is youll just grow a decent chest

Such minor imbalances are things that only really become a problem once you have a much more developed physique. Until then you havent got enough meaningful mass to have areas that "need improving"

[air2fakie]

So the question was if 10% incline bench press will neglect the middle pecks

No, 10% is good. 9% or lower is debatable.

[TheShadowMan]

"Middle pecks" - my day is made.

[BeginnerGainz]

The pec major has two heads

Sternal (the larger part of the chest including "middle" and "lower" is all one head)

Clavicular (what many call the upper chest which is smaller)

The is no middle, inner, outer, lower etc. Those two heads are all. Flat bench and incline bench stimulate both heads but to different degrees. I tend to include both an incline and flat bench movement to get even development but you will not grow a pair of tits from doing just flat bench. The likelihood is youll just grow a decent chest

Such minor imbalances are things that only really become a problem once you have a much more developed physique. Until then you havent got enough meaningful mass to have areas that "need improving"

If you wanna get real technical, there is a clavicular, sternal and abdominal head.

[jk202]

So the question was if 10% incline bench press will neglect the middle pecks

No. I use an incline press for pretty much all my main pressing. Your whole chest is still working. You can only bias, not isolate, with different angles and arm path

[Garage Rat]

No.
Even incline presses still work the entire chest to one degree or another and 10% is not going to make a big difference.
Actually the flat bench guillotine still where the bar comes to the lower neck and elbows out away from the body can help but this is a dangerous exercise if safety precautions are not taken.
Best to do in a power rack with safety pin set high enough so you don't crush your neck if you loose it.
Also not great on the shoulder joints.
High inclines may help but will involve front delts also but best done one a smith machine or using dumbbells.
If your a novice bodybuilder i wouldn't worry right now about specific areas just about gaining all around muscle size.
You can adjust your training later down the road.

[Hammersia]

No. I use an incline press for pretty much all my main pressing. Your whole chest is still working. You can only bias, not isolate, with different angles and arm path

Please stop with this pseudo intellectual nonsense. You’ve been told before.

You are now irritating everyone.

[SuffolkPunch]

Please stop with this pseudo intellectual nonsense. You’ve been told before.

You are now irritating everyone.

Maybe stop being a weird stalker?

[Ironface]

Please stop with this pseudo intellectual nonsense. You’ve been told before.

You are now irritating everyone.

Who farted in your cereal?

[EliKoehn]

There's also the ecentric portion of the lift, which is of course going to have the mirrored emphasis of the concentric. In this regard, the decline press benefits the upper pectorals ecentrically more than the incline press, even (the stresses produced by the angle but also the additional weight relative to concentric incline presses). Consequently, leaving out decline presses or weighted dips in the name of focusing on the upper chest is ironically counter-intuitive.

(I'm pretty sure of this but fact check me someone if you know otherwise.)