Flat Bench vs. Incline....share your opinion....

[Deicide]

Now I haven't done incline for over a year, mostly for shoulder reasons (have damaged my front deltoid through this exercies twice already) but also for other reasons. The form and shape of the pectoralis muscle is genetically predetermined. Nothing you do can change this. The number of white or fast twitch muscle fibers is also genetically predetermined. Nothing you can do will change this. Normally more weight can be done with flat bench.

So I simply don't see the reason for doing incline as if it would have an effect that flat bench doesn't. There is no scientific evidence for this only subjective 'feelings' and myths...lastly the pectoralis is one muscle and whilst incline may put more emphasis on the upper chest, the liklihood that one benches more flat is greater and that makes it a bad argument...

What do you think, tell your story...

[slaveboy1980]

do incline benchpress if your a bodybuilder, it hits the upper pecs. (yes its possible to hit upper vs lower pecs)

as for training inner vs outer pecs...that is a real MYTH, you cant isolate inner vs outer pecs.

[WOOO]

i start my chest workout with incline branch rather then flate bench for safety reasons. i just can't go as heavy and it's easier on my shoulders as a result

[Deicide]

do incline benchpress if your a bodybuilder, it hits the upper pecs. (yes its possible to hit upper vs lower pecs)

as for training inner vs outer pecs...that is a real MYTH, you cant isolate inner vs outer pecs.

In theory I would do incline but I can't risk the shoulder injury any more. My point was, a pec is a pec, it is not a tricep with more than one head. If one hasn't realised one's potential with flat bench, it is doubtful that incline will change anything; either the genetics are there (not with me) or they're not...

[slaveboy1980]

In theory I would do incline but I can't risk the shoulder injury any more. My point was, a pec is a pec, it is not a tricep with more than one head. If one hasn't realised one's potential with flat bench, it is doubtful that incline will change anything; either the genetics are there (not with me) or they're not...

not true, incline can "change" your pecs as it puts more emphasis on the upper pecs (  major pars clavicularis )

you are correct that many people talk bs about shaping a muscle when its not possible..but some people take it to far in the other direction too.. (you have to look at each muscle and its insertions, and how the muscle fibers are placed)

[Deicide]

not true, incline can "change" your pecs as it puts more emphasis on the upper pecs (  major pars clavicularis )

you are correct that many people talk bs about shaping a muscle when its not possible..but some people take it to far in the other direction too.. (you have to look at each muscle and its insertions, and how the muscle fibers are placed)

Well, haven't done dumbell press in a while...maybe I'll do that...

[slaveboy1980]

Well, haven't done dumbell press in a while...maybe I'll do that...

also, i noticed many people who have problems with the benchpress do shallow shoulder presses..so look into that and in addition work alot on your triceps.

[mesmorph78]

Flat bench...
i find incline barbell hits my front delts too much....
incline dumbell presses are superior by far
oh and or overal chest development ..
bench presses all the way

[The Squadfather]

Flat bench...
i find incline barbell hits my front delts too much....
incline dumbell presses are superior by far
oh and or overal chest development ..
bench presses all the way

exactly my thoughts, the flat bench is best, very underrated, people just avoid it because it's hard.

[Cap]

I feel like (and I know people split the chest in thirds) the upper half of my chest feels real worked after incline and the lower half, and maybe a bit more, feels blasted after flat bench.

For those that mentioned shoulder problems, I am in the same boat and my last two workouts have taught me the value of the slight elbow tuck.  It is more pronounced on flat bench and very slight on incline but it did the trick and my poundage didn't suffer. 

I subscribe to advice written in a few magazines, one especially by Dennis James.  This advice is to build as much mass as you can with flat bench and get a solid base and when that is accomplished the switch to incline done first should/could be made.

Lastly, do weighted dips if your shoulder can handle the stress.  My weighted dips seem to really work the triceps and lower/outer sections of the chest and chaining more and more weight really makes you really strong IMO.

[slaveboy1980]

exactly my thoughts, the flat bench is best, very underrated, people just avoid it because it's hard.

yeah but they guy was talking about only doing flat bench...why limit yourself?

as it is possible to hit the upper pecs with incline movements..why not do both flat presses and incline presses...

[BEAST 8692]

Now I haven't done incline for over a year, mostly for shoulder reasons (have damaged my front deltoid through this exercies twice already) but also for other reasons. The form and shape of the pectoralis muscle is genetically predetermined. Nothing you do can change this. The number of white or fast twitch muscle fibers is also genetically predetermined. Nothing you can do will change this. Normally more weight can be done with flat bench.

So I simply don't see the reason for doing incline as if it would have an effect that flat bench doesn't. There is no scientific evidence for this only subjective 'feelings' and myths...lastly the pectoralis is one muscle and whilst incline may put more emphasis on the upper chest, the liklihood that one benches more flat is greater and that makes it a bad argument...

What do you think, tell your story...

if you haven't done incline in a year you are in a good position to make a judgement call.

has your upper pec region suffered from not doing them?

[Montague]

For those that mentioned shoulder problems, I am in the same boat and my last two workouts have taught me the value of the slight elbow tuck.  It is more pronounced on flat bench and very slight on incline but it did the trick and my poundage didn't suffer. 

Cap,
I had this discussion with another member at my gym this past week. Do you feel that tucking the elbows a bit also activates the upper pectoral fibers sooner (as in closer to the bottom/beginning position of the press)?

I’ll probably break down and just try it to see for my self this coming chest day.

[The Squadfather]

yeah but they guy was talking about only doing flat bench...why limit yourself?

as it is possible to hit the upper pecs with incline movements..why not do both flat presses and incline presses...

i'm talking about the main compound movement, i always do incline db presses after flat bench.

[WOOO]

i'm talking about the main compound movement, i always do incline db presses after flat bench.

see i always do the opposite; incline bench, then supine dumbbell press

[Cap]

Cap,
I had this discussion with another member at my gym this past week. Do you feel that tucking the elbows a bit also activates the upper pectoral fibers sooner (as in closer to the bottom/beginning position of the press)?

I’ll probably break down and just try it to see for my self this coming chest day.

If I understand you correctly, during the incline bench with tucked elbows, I felt that the chest was working more than my delts from top to bottom.  I definitely got a better chest pump with this version than normal form.  The press, both flat and incline, becomes more arms and chest which I liked because both need to grow.

Try it to see if you like it.  It can't hurt.  Look at Branch Warren, he does it on both and his chest is good and it really does feel easier on the shoulders for those concerned about  rotator cuffs, labrums and even a pec tear.

[Montague]

The press, both flat and incline, becomes more arms and chest which I liked because both need to grow.

I guess so.
If the shoulders are doing less work, then some other muscle(s) has/have to pick up the slack.
Okay, you've made a believer out of me…I’ll try it this week.
Thanks.

[l_c0llins]

Now I haven't done incline for over a year, mostly for shoulder reasons (have damaged my front deltoid through this exercies twice already) but also for other reasons.

First off, do you know how to set up for flat or incline? I mean some solid advice from a reputable instructor.

One of the biggest dangers in benching is bring your shoulders forward to 'help' whether flat or inclined.

Have you heard of trainees being told "pinch a coin between your shoulder blades" throughout the entire movement? Or Parillo's sternum elevation method? Use them & save your shoulders. For some shoulder & tricep benchers, it's the only time they really feel their pec's working.

[Cap]

I guess so.
If the shoulders are doing less work, then some other muscle(s) has/have to pick up the slack.
Okay, you've made a believer out of me…I’ll try it this week.
Thanks.

If you do incline right after flat bench, you might feel like the triceps are weaker but take a bit wider grip (I've been working with my hands inside the single notches about shoulder width) and it should alleviate some tricep work/pump. 

From what others have said, it really saves the shoulders in the long run and your triceps should get stronger; it's what I expect to see with myself but I can keep you posted on that.

[Deicide]

if you haven't done incline in a year you are in a good position to make a judgement call.

has your upper pec region suffered from not doing them?

Can't say it has; after 4 and a half years I am still a beginner so I generally stick to basic compound excercises anyway...

[slaveboy1980]

Can't say it has; after 4 and a half years I am still a beginner so I generally stick to basic compound excercises anyway...

dont let your mind defeat you!

[Deicide]

dont let your shoulder or potential reinjury defeat you!

[slaveboy1980]

your not a beginner after 4.5 years. or you shouldnt be.

[webcake]

Seeming as we're talking pecs and bench here, ill tell what ive been doing. I start with flyes (4 sets, flat) then incline flyes (4 sets), then i do dumbbell bench (flat then incline). It is AWESOME. At first i thought i wouldn't be able to press as much weight, but im still doing just as much, and it feels like im totally just working pecs, delts don't even get sore or tired anymore. Seriously, give it a go.

[Deicide]

your not a beginner after 4.5 years. or you shouldnt be.

Anything under 6 years is a beginner, right?