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flat bench vs. incline bench?
- Thread starter redtopp06
- Start date
misterwhite
Banned
decline incorporates the most chest
yeah my incline has NEVER been close my flat bench. even when i was a light weight. and you're right tweakle, a max on incline is the dumbest shit someone could do. some people think that their should be a max on everything they lift. thats why some people get hurt in the gym
jayinhongkong
New member
I have a buddy who swears his incline is heavier than his flat. He looks incredibly disproportional though. Huge arms and skinny legs (I doubt he ever works legs).
Extra_Strong
Well-known member
everyone is differnt. it means nothing. mine have always been pretty close depends on what i am working on. you can max on incline is no big deal u dont want to do it everyworkout. good form, warm up, and you will be fine. u can max on anything wtf. people.
automaticj5
New member
I always heard something about your incline is supposed to be 70% of your flat? but what do I know..
blut wump
New member
One of the reasons that powerlifters make an arch when benching is to put their chest into a decline position to improve mechanical advantage.
Contrast your flat bench with a strict overhead press and imagine a spread of weights all the way between a mild decline and a fully upright position. It's expected that a more-vertical angle moves emphasis towards the delts and triceps and away from the back and pec major. It will also move emphasis from front delts more towards side delts. What that does for your numbers depends on your development.
It's also harder to work in leg drive on an incline press. Most guys with a balanced functional development will press a lot more on a flat bench than an incline simply due to involvement of more muscle.
Contrast your flat bench with a strict overhead press and imagine a spread of weights all the way between a mild decline and a fully upright position. It's expected that a more-vertical angle moves emphasis towards the delts and triceps and away from the back and pec major. It will also move emphasis from front delts more towards side delts. What that does for your numbers depends on your development.
It's also harder to work in leg drive on an incline press. Most guys with a balanced functional development will press a lot more on a flat bench than an incline simply due to involvement of more muscle.
nodiggitydave
New member
Tweakle said:
is that true about decline bench having more emphasis on the chest muscle?
i dunno what tweakle is gunna say, but personally i think its different for everyone. some people swear by incline for chest, others like flat or decline. every body is different so experiment and feel what muscles you tend to recruit for each lift.nodiggitydave said:
redsamurai
Banned
redtopp06 said:
you should not have "that" big of a difference between incline and flat.......unless you're doing flat powerlifter stylie with your back looking like the mickey d's arch. In that case, yes you're going to flat a whole lot more because you're using your whole body to bench and you're decreasing the distance, almost turning flat into decline. On incline's you can't arch the same...........but they make your pecs look better as well as functinonally help tie in your delts and upper pecs.
Tweakle
New member
I'm not the person to ask about isolating a muscle, or what's 'best'.. declines can help your flat by getting you used to handling heavier weight and they're slightly easier on the shoulders (imo) but I don't think there's much in it.
10-30 degree declines that is, the super deep decline benches are as bad as the super upright inclines (imo)
10-30 degree declines that is, the super deep decline benches are as bad as the super upright inclines (imo)
needtogetaas
New member
incline bench can cause a lot of problems.its not a reg movement and its very hard on the joints and bones so beware
