There are quite a few different exercises you can do to get a bigger and stronger chest. If your goal is to build your upper body, I'm sure you've tried a lot of them out as well!
Now, of the chest exercises out there, bench presses tend to be the most popular. By this, I'm talking about exercises like dumbbell or barbell bench presses.
There are also variations of the bench press such as incline and decline bench presses.
Now, the two most popular are the standard flat bench press and the incline bench press. But between the two, which one is better?
If you came to find these answers, you came to the right place. Before we declare an official winner, let's dive into each, how they compare, and other tips to help you see the best results.
Incline Bench Press
The incline bench press is an exercise that emphasizes your upper chest muscles. At the same time, you'll also be working your triceps, shoulders, and core!
This exercise gets its name from the bench being set to an incline. The degree for an incline bench typically falls between 30-45 degrees, which is ideal for targeting the upper chest.
For the incline bench press, you will generally use either dumbbells or a barbell. However, that doesn't mean you can't use other pieces of equipment such as bands.
When comparing the incline vs flat bench press, both exercises target different parts of the chest. The incline bench press emphasizes the upper chest and front delts. On the other hand, the flat bench assists with overall chest development.
So, what does the incline bench press look like?
How To Do The Incline Bench Press: Step-By-Step
Before you get started, make sure to adjust the bench to a 30 to 45-degree incline. I'll explain how to do the incline bench press with a barbell. Just know that the movement will be very similar to how you'll do it with any other piece of equipment too.
Load the barbell with the desired weight and set it on a rack above the bench. You should be able to lay back on the bench with your face directly below the barbell.
Plant your feet on either side of the bench, pull your shoulders down and back, and puff your chest out. From here, you can get started!
1. Reach your arms overhead to grab the bar slightly outside shoulder-width apart (or where you find comfort). Your palms should be facing toward your feet.
2. Lift the barbell off the rack and bring it out slightly, holding it directly over your chest.
3. Slowly inhale as you lower the weight in a controlled manner to your upper chest.
4. Pause at the bottom before you exhale and push the weight back up to the starting position.
5. Repeat this for as many reps and sets as you have programmed, taking a rest between each set.
Flat Bench Press
The flat bench press is an exercise that will target all the same muscles. You'll work your chest, triceps, and shoulder just like in an incline bench press. Unlike an incline bench press though, you'll target more of your lower and middle chest.
In a flat bench, you won't be adjusting the bench at all. At the same time, you'll be able to use virtually any piece of equipment. Similar to incline bench presses, you will most often use dumbbells or a barbell.
With that being said, let's get into how to do a flat bench press.
How To Do The Flat Bench Press: Step by Step
Load the barbell with the desired weight and set it on a rack above the bench. You should be able to lay back on the bench with your face directly below the barbell.
Plant your feet on either side of the bench, pull your shoulders down and back, and puff your chest out. Now you're ready to bench!
1. Place a flat bench under a loaded barbell. Make sure your face naturally falls underneath the barbell.
2. Grip the barbell with your hands a little outside shoulder-width apart (or where you find comfortable). Once again, your palms will be facing toward your feet.
3. Lift the barbell off of the rack and bring it forward slightly. It should be in line with your shoulders and upper chest.
4. Slowly inhale as you lower the weight in a controlled manner to your chest. The bar should also travel at a slight angle as you bring it to your lower chest.
5. Pause at the bottom before you exhale and push the weight back to its starting position.
6. Repeat this for as many reps and sets as you have programmed, taking a rest between each set.
Incline vs Flat Bench
These exercises are both great to help improve upper body strength. You truly can’t go wrong with either one. In fact, I would actually recommend using both in your routine.
Doing this can allow you to target slightly different muscles to get more out of your workout program.
The key difference is the angle at which you perform the workouts. As listed above, the degree for the incline bench press is set at a 30-45 degree incline while the flat bench press is completely parallel to the ground.
Research shows that the incline bench press is going to put about a 30% increased activation of your upper chest over the flat bench press (1). In addition to this, you will likely activate your shoulders more as well.
Even so, people tend to lift heavier weights with the flat bench press than the incline bench press. The flat bench press is going to allow you to put more emphasis on your chest muscles as a whole, rather than mostly your upper chest.
Since you can use heavier weights, it could also help you put more overall volume on your chest. This can be important if your main goal is to build muscle and strength.
Incline vs Flat Bench Press: The Similarities
Both the flat bench press and incline bench press will target a lot of the same muscles. They will both help you hit mostly your triceps, chest, and shoulders.
In addition to this, they can both be done in a number of different ways. You can use barbells, dumbbells, kettlebells, and even machines specific for both the flat bench press and incline bench press.
Even when it comes to how you actually do either exercise, they are very similar. The reality is, these exercises are similar in a lot more ways than they are different.
Incline vs Flat Bench Press: The Differences
Both the incline bench press and flat bench press are effective for chest training. The key differences come from the different areas of the chest they target. Understanding these differences can help you build a more balanced chest and avoid imbalances.
Flat Bench Press: Strength & Overall Chest Development
The flat bench press is the foundation of most chest workouts. It targets the mid and lower chest, while also engaging the triceps and shoulders. It allows you to press heavier weights since it provides a more stable pressing position.
Pros
The flat bench press is best for overall chest development. This stability also allows you to engage the triceps and shoulders, making it a powerful compound movement. For overall muscle development and strength, the flat bench press shines.
Cons
One downside of the flat bench press is that it places less emphasis on the upper chest. Additionally, if your form is off, this exercise can put unnecessary stress on the shoulders.
Incline Bench Press: Upper Chest & Shoulder Activation
The incline bench press shifts the focus to the upper chest and front delts. This can be helpful for those looking to really target these muscle groups.
Pros
Incline bench presses are ideal for upper chest growth. This movement also strengthens the front delts, which are critical for pressing power.
Cons
The incline bench press typically requires lighter weights compared to the flat bench, as the angle makes it more challenging. Additionally, if the incline is set too high, it can shift the focus too much toward the shoulders. This can reduce its effectiveness for chest development.
Which Exercise Is Better: Flat Bench Press or Incline Bench Press?
Some people may tell you that one is better than the other, but in my experience, they are all beneficial in different ways. It really just depends on what you are looking to get out of the movement.
For this reason, I could never pick just one of these exercises. They are both fantastic movements that help increase your upper body strength. They each have a place to help you progress in your journey too.
In my opinion, you should use both to your advantage.
At the end of the day, this is like asking me to choose pasta or potatoes ... I could never pick just one. To get the most out of my workouts, I'm going to choose both!
Safety and Technique Tips
Now, if you're looking to get the most out of your bench press, I have some tips. Some of them may or may not be obvious to you. Either way, they can be helpful and are worth mentioning!
Warm Up
It's always important to make sure that you are preparing your body to train hard. This is especially true when you plan on using heavy weights. For flat bench presses and incline bench presses, there are quite a few ways you can warm up.
For pushing movements in general, I normally recommend some shoulder activation exercises. You can use lighter weights and resistance bands to get your blood flowing and get the right muscle groups ready to perform.
Push-ups can also be a great warmup if you plan on bench pressing.
Use A Spotter
Having somebody watch you during your lifts is something that I always recommend. This is going to ensure that you are safe and have a safety net when you need it.
In a flat bench press and incline bench press, a spotter can make sure you don't tweak your shoulder or drop the weight on yourself. On top of that, they can also assist you with getting the weight above your chest initially.
Engage Your Whole Body
This is something that many people miss out on. This doesn't just apply to bench pressing either, but all exercises. With bench pressing specifically, you can use your whole body to get more out of the lift.
For example, planting your feet correctly can help you produce more force. Also, engaging your core can support stabilization and strength in the movement.
How to Get the Most Out of Your Flat Bench Press & Incline Bench Press
Here at 1st Phorm, our mission is to help real people like you and me earn real and long-term results. That's why I'd be lying if I could guarantee you that these two exercises alone will get you the results you're after.
Is the flat bench press a great exercise? Sure.
Is the incline bench press a great exercise? Yes as well.
However, the exercises you choose to do are only one piece of a much bigger puzzle. If that puzzle is earning results, obviously one piece won't make the world's difference.
You need all the pieces to be in the right place. That means not only the exercises you choose to do but your workout program as a whole. No, it doesn't stop there either.
What I would argue is even more important is your nutrition. Earning the best results means giving your body the fuel it needs and in the right amounts.
Just know when it comes to earning the best results possible, we can help. In fact, that's why we developed the 1st Phorm App.
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References:
(1) Rodríguez-Ridao, David, et al. "Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise." International Journal of Environmental Research and Public Health, vol. 17, no. 19, 8 Oct. 2020, p. 7339.
