correct angle

[Mike Oxbig]

Just curious if anyone knows the proper physiological angle for the best upper chest development with out over working the delt muscles. I feel that individuals that go at to much of an incline end up working delts twice a week and are more prone to injury. Others I feel don't go high enough and end up doing 8 sets of flat.......any thoughts?

[Detroit Muscle]

I don't take a protractor or anything to the gym but I try and get a 45 degree angle because it's directly between flat and upright but occasionally I'll go a little lower or a little higher just for a different angle.  But on par, 45 degrees.

[Montague]

You should be safe with anything 45 deg or lower IMO. Most incline stations I’ve seen are set too high. If that’s the case, just position an adjustable bench inside a power rack to set up for inclines.

I used to do this, but have since adopted primarily db work for my pec routines.

[Emmortal]

Yea, anything 45 and lower, I prefer going about 35 degrees on inclines, at 45 degrees I want to start using too much of my delts for power.

[pjs]

Just curious if anyone knows the proper physiological angle for the best upper chest development with out over working the delt muscles. I feel that individuals that go at to much of an incline end up working delts twice a week and are more prone to injury. Others I feel don't go high enough and end up doing 8 sets of flat.......any thoughts?

You can't bench at any angle without using your shoulders.  They are most removed on a decline, although it's negligible.

If you are worried about pec development without shoulder development, you need to be using isolation stuff like flyes.

Honestly, unless you are a national level competitor, it doesn't matter, and isn't worth worrying about your 'upper' chest.  The physiolology/anatomy of the chest doesn't really allow for much if any isolation or emphasis of the 'upper' pec over any other part.

[LatsMcGee]

30 degrees.

[JasonH]

30 degrees.

Agreed - anything higher than this and you're bringing too much front and side delts into play, which isn't always a bad thing but my attitude has always been to go as low as possible while still involving the upper pecs - that way you can go heavier.

[triple_pickle]

27.56 degrees

[wes]

20-30 degress is best for upper pec IMO.

[pjs]

20-30 degress is best for upper pec IMO.

Based on what?  Physiology, or a shiny magazine?

Could you maybe explain why, referencing insertion and origin points?

[BigUncleRock]

I was always told to put the bench at 45 degrees, then select the next notch down.

Seems to be ok.

Rock

[SF1900]

30.987564567th's of an angle, in rotation with the sun at exactly 12:18pm 33 seconds to hit the upper pecs for maximum efficiency!

[ngm21084]

30.987564567th's of an angle, in rotation with the sun at exactly 12:18pm 33 seconds to hit the upper pecs for maximum efficiency!

precisely my friend...

[Zaidos]

30.987564567th's of an angle, in rotation with the sun at exactly 12:18pm 33 seconds to hit the upper pecs for maximum efficiency!

I prefer 12:30, as I can digest my meal for that extra .048392 energy from food.

[wes]

Based on what?  Physiology, or a shiny magazine?

Could you maybe explain why, referencing insertion and origin points?

Based on personal experience,ie.,I "feel" it more in upper pec area, as opposed to a higher degree, where I "feel" it more in my shoulders and front delt area.

I go by how an exercise affects "me".......key word being "me"...........hence "my" opinion,key word being "my"..............why would I do something that didn`t benefit my training?

I haven`t bought a magazine in years........I have done a lot of training though!!

All of my posts are based on experience I`ve gathered from training over many years................won`t apply to everyone here,but it is valid advice that applied to my case at any time, and not parroted from a magazine.

Take what you want and leave the rest, just as you would/should with any advice you can or cannot use for your own particular problem/case.

[powerpack]

30 degrees.

I agree
I feel the stiffness in my upper pecs more the next morning with a 30 degree bench than with a higher angle.

[Montague]

Take what you want and leave the rest, just as you would/should with any advice you can or cannot use for your own particular problem/case.

This is some of the best advice I've read on this topic to date.

[pjs]

Based on personal experience,ie.,I "feel" it more in upper pec area, as opposed to a higher degree, where I "feel" it more in my shoulders and front delt area.

I go by how an exercise affects "me".......key word being "me"...........hence "my" opinion,key word being "my"..............why would I do something that didn`t benefit my training?

I haven`t bought a magazine in years........I have done a lot of training though!!

All of my posts are based on experience I`ve gathered from training over many years................won`t apply to everyone here,but it is valid advice that applied to my case at any time, and not parroted from a magazine.

Take what you want and leave the rest, just as you would/should with any advice you can or cannot use for your own particular problem/case.

That's what I thought.