decline vs incline vs flat bench

[SoreArms]

In my experience, it seems to me that the lift is much more conentrated on my pecs when I do decline. I always seem to use too much delts when doing flat. Incline is a good middle of both for me. I use bb for flat and decline and db's for incline.

Which one do you guys prefer?

 

[gymtime]

While I don't believe that any of them is inherently better than the other, it "feels" to me like incline hits the chest the best. But I think the best thing is to do all three at varying schedules.

 

[InTraining]

For strictly pecs, incline ranks #1 IMO..however a lot of the benches use too steep of an angle if the focus is on primarily the chest...

I've noticed flat has been great for the mid\lower pec area and for triceps and front delts..

I prefer dips over declines just because they feel more natural to me and a spotter is not needed.

If you feel like you aren't getting enough pec activiation try to doing a limited ROM where you keep all the stress on the chest....

 

[chewyxrage]

IMO - my shoulders are often fatigued before chest on incline bench.

For me, flat bench stimulates pecs the most.

 

[big4life]

I start off with inline bb presses, then go to decline bb, and finish with flat db presses. I feel like I get more growth and stimulation from incline. I will do 4 sets of incline and decline presses, then close with 2-3 sets of flat db presses. If I drop any of them from my workout it is most often the flat bench.

 

[SlavikHavik]

You should be aware, that most incline benches stress much less fibre in the pectorals than flat does.
A low incline is ideal.

 

[The Shadow]

30 degree incline
dips
flyes....you have worked al areas of the pec majors


add in osme pullovers and you are gold

 

[cmdubs]

I feel inclines in the shoulders, flat/decline in the pecs

 

[big4life]

I do my inclines on the lowest setting, about 30 degrees. On declines the bench is stationary, but I add a wood stand under the end that gives it a much steeper decline.

 

[curgeo]

If you are worried about size, inclines (30degree) are my favorite way to do that. Any added mass on the upper chest gives an illusion of a bigger chest.

A slight decline stimulates more total pec mass in my opinion.

When I was a bodybuilder I almost never did flat press except as a change of pace.

Dips sort of stimulate the decline....but only if you do them a certain way. Make sure your elbows are wide......tuck your chin to your chest.....lower until you feel a stretch in the pecs (not in the shoulders...if shoulder pain do not do) and press up......make sure your feet are in front of you as this will throw more stress on the pecs.

Another idea when doing a flat press.....To stimulate the pecs and take the shoulders a little out of it......Set the shoulders back and down against the pad....by aligning the girdle like this, you will directly stress the pecs.

Fly should be done, but I never did much of them except to flush more blood in the muscle at the end of my set.

 

[anthrax]

1] Flat
2] Floor (no shoulders involved)
3] Incline (hard on the rot. cuff)
4] Decline

 

[yomama]

In my experience, it seems to me that the lift is much more conentrated on my pecs when I do decline. I always seem to use too much delts when doing flat. Incline is a good middle of both for me. I use bb for flat and decline and db's for incline.

Which one do you guys prefer?

Dont go all the way up.

 

[cwick0]

MIX AND MATCH!

flat first one week (bb), then incline(DB)
flat first one week (bb), then incline(bb)
incline first (bb), then flat (bb, sets or rest pauses)
incline first (bb), then flat (db)
incline first, then decline (both bb)

I NEVER do flat and decline together because most decline benches arent angled enough, so they just mimmic flat. If you stack plates or a box under the decline bench then you can incorporate flat and decline on the same day.

 

[Debaser]

A bench with a slight incline (about 15 degrees) is most effective. This places the sternum parallel with the floor, so in a sense it makes it a true "flat" bench press, whereas a traditional flat bench is more accurate a decline.

One tidbit of note: You cannot emphasize the upper pecs (clavicular portion) over the lower (sternal). You can only de-emphasize. In other words, the incline press activates the lower pecs less, and the upper pecs just as much as a flat press.

Perhaps in theory, by sacraficing the development of the lower pecs, you could give the illusion of a bigger upper chest, but who knows. Most of the time that you see advanced bodybuilders with big upper chests, you're looking at the results of testosterone, which gives preferential growth to the shoulder girdle musculature. Of course most pros simply say "inclines for upper chest!" and so it stuck. Interesting how rumors in the gym perpetuate.

 

[SoreArms]

so what I'm seeing so far is that it's mostly a matter of personal preference and what feels best for each person.