Incline Bench Press vs. Flat Bench Press: Rethink Your Go-To Chest Press

In the event you hit up your native industrial gymnasium on any given Monday night, you’ll see that chest training is likely one of the hottest exercises for a lot of lifters. Two traditional lifts recurrently used on this high-priority session are the time-tested flat bench press and its shut cousin the incline bench press.

Whether or not it’s proper or mistaken, when most individuals take into consideration “chest muscle” or “higher physique coaching”, they give thought to the bench press. And after they’re prepared for some selection, overlook about dumbbell benching. They’ll usually keep on with a giant barbell carry and hit up its companion — the incline bench press.

Credit score: Benoit Daoust / Shutterstock

Even though these lifts could also be vulnerable to being overhyped or oversaturated, they’re nonetheless each nice and extremely efficient coaching choices in terms of including energy and muscle to your higher physique. Relying in your objectives and your start line, they’re truly value a spot in the proper program.

Each workouts make it simple to gauge progress and see constant outcomes. However for those who actually wish to get probably the most from them, you want a radical understanding of what makes these two fundamental chest-builders completely different, what distinctive advantages they every provide, and also you’ve received to know the right way to carry out them successfully.

Incline Bench Press and Flat Bench Press

Variations Between the Incline Bench Press and Flat Bench Press

To be thorough, it’s necessary to grasp that the variations transcend simply utilizing a slight angle. Every train is its personal muscle-building monster and requires an understanding of what it will probably, or can not, provide.

Muscle Recruitment 

The flat bench press and incline bench press are each higher physique presses that bear load for the shoulder joint and hooked up muscular tissues. Being on an incline and urgent comparatively nearer to an overhead place will recruit a bit extra of the clavicular pectoralis muscular tissues (“higher chest”). (1) Compared, the flat bench press will contain a bit extra of the sternal pectoralis (mid or “decrease” chest).

Person in gym doing bench press
Credit score: Hryshchyshen Serhii / Shutterstock

Incline urgent will recruit extra of the deltoids (shoulders) — particularly the entrance deltoids — in comparison with a flat bench press. Once more, that is because of the arm angle relative to the physique. This shoulder recruitment will be higher or lesser relying on the angle of the incline. The next incline bench press might be extra deltoid-dominant in comparison with a decrease incline bench press. (2)

Joint Stress 

Each of those lifts are bench press variations, and each will typically contain a lot of the identical efforts. Nonetheless, the incline bench press might be a bit extra biased towards the shoulder joint and extra contingent upon total shoulder well being. 

Not solely does the incline bench press convey your shoulder right into a higher diploma of extension on the backside of every rep, however it additionally finishes every rep in additional of an overhead place. For a lot of lifters, this might be extra taxing on the rotator cuff and shoulder joint, which is already a comparatively restricted in its stability in comparison with different joints. 

Bench Angle and Arm Place 

The flat bench press — the extra fashionable and glamorized of the 2 lifts — is carried out whereas mendacity horizontally on a flat bench. A lifter will seemingly have the potential to maneuver a bit extra weight because of the physique’s orientation relative to the barbell and its path.

The incline bench press is carried out on a bench that’s usually inclined to 45-degrees. This angle is fastened for incline bench stations, nevertheless it may be greater or decrease for those who’re utilizing an adjustable bench positioned in a squat cage, a Smith machine, or one other customizable setup.

Since your torso is, as anticipated, extra inclined in the course of the incline bench press, your arm and shoulder place might be extra flexed (nearer to an overhead place) in the course of the motion. Compared, the flat bench press will ask extra of a wholesome shoulder capsule to carry the load by means of a full vary of movement.

Hand Place and Grip Width

Many discover that utilizing a barely narrower grip on the flat bench press in comparison with the incline bench press shouldn’t be solely extra comfy, but in addition friendlier to their shoulder joints. The nearer your higher arms stay to your torso, the better it’s to guard the comparatively delicate shoulder joint whereas transferring deep into extension by means of bottom-end ranges.

Muscular person in gym doing incline barbell bench press
Credit score: evgeny varlamov / Shutterstock

As a result of these bottom-end ranges are extra exaggerated on the incline, as your elbows can transfer far beneath your physique, utilizing a barely wider grip with the incline press might help forestall the elbow from touring too far beneath the physique’s line. That may typically imply stopping a few inches shy of an “perfect” bar-to-chest vary of movement.

Seat Place and Footing

The incline bench press may have a a lot deeper seated place. This might be important and noticeable, particularly for taller lifters or these with comparatively longer legs.

This will have an effect on issues like foot placement relative to your physique and flooring drive. It might not be fairly as simple to attain a “tucked” place when incline bench urgent. As a result of leg drive is decreased, the incline bench press is barely extra depending on the drive produced from the higher physique alone. In distinction, the flat bench press can profit from elevated total-body pressure created by a robust leg drive.

Level of Contact on the Physique

As a result of variations in torso angle, regardless that the vertical line of the bar stays constant, the purpose of contact in your physique will certainly be completely different. In each lifts, the objective must be to take care of a vertical forearm so your elbow at all times stays beneath the bar on the backside of the rep and your straight arm is beneath the bar on the prime.

Doing this whereas altering the torso angle from one carry to a different means the bar will more than likely make contact someplace across the mid-chest line in the course of the flat bench press (relying in your arm size) and someplace round your collarbones with the incline bench press. The incline urgent place can also lead to barely extra outwardly flared elbows because of the greater level of contact.

Similarities Between the Incline Bench Press and Flat Bench Press

As founding members of the barbell bench press household, each the incline and flat bench press share a number of main similarities.

Horizontal Push Sample

By classification, each the flat and incline bench press belong to the identical motion sample referred to as “horizontal pushing.” Each workouts focus in your higher physique and each use your shoulder capsule as the first load-bearing joint.

short-haired person in gym doing barbell bench press
Credit score: MDV Edwards / Shutterstock

To a point, your chest, shoulders, and triceps might be key gamers from a muscular perspective, regardless that the bench angle will decide the diploma to which every muscle is recruited — as defined earlier.

Whole Physique Involvement 

From a way standpoint, the incline bench press and flat bench press each require focus to maintain the bar path comparatively vertical and perpendicular to the ground.

That entails setting a “goal” in the identical place on the ceiling for each repetition. It additionally entails putting pressure all through your whole physique, together with your higher again, glutes, and quads. One cue that proves invaluable for each lifts is “Aiming to “driving your ft into the ground,” particularly as weight turns into heavier.

Accessible Variations

In each the incline bench press and the flat bench press, the chance exists to make use of sorts of barbells, like a neutral-grip soccer bar or cambered bar. Each actions can be carried out with completely different equipment similar to dumbbells or kettlebells to swimsuit a lifter’s preferences or wants.

Moreover, even when utilizing a standard barbell, there are alternatives so as to add bands or chains to the bar. This may change the resistance profile to favor sure parts of the carry with out altering fundamental setup or method. 

Find out how to Incline Bench Press

Nearly all of cues for every sort of bench press are just about transferable. Probably the most important distinction with the incline bench press is a change within the level of contact between the bar and your physique.

In any other case, you’ll discover a comparable guidelines between the 2 actions. Regardless, you should definitely deal with the incline bench press as its personal train and don’t attempt to merely copy “flat bench press method utilizing an incline bench.” Carry out an incline bench press correctly and intentionally.

  • Arrange the bench pad and rack so your eyes begin beneath the bar.
  • Assume 4 factors of contact — ft on the ground, glutes on the bench, higher again on the bench, and head on the bench.
  • Create a “tucked” place — pulling your ft towards your glutes and planting your toes into the bottom.
  • Seize the bar at a snug width that retains your forearm vertical in the course of the motion.
  • Drag the bar out, slightly than “lifting” it, right into a beginning place over your eyes. Keep in mind, it’s an incline so the bar ought to begin and end over your eyes slightly than over your shoulders.
  • Decrease to a full vary of movement, towards your collarbones, with out bouncing within the backside place.
  • Stay tight and drive your ft into the bottom as you exhale and press the load up.

Find out how to Flat Bench Press 

Some lifters take the bench press without any consideration, assuming that “they know the way it’s finished” or that it will probably’t be too sophisticated as a result of everybody does it. Sadly, that strategy usually results in dangerous shoulders, poor energy positive factors, and restricted muscle development.

Precisely as a result of it’s fashionable, and since it has so many potential bodily advantages, is why the flat bench press must be carried out correctly.

When to Do the the Incline Bench Press vs. Flat Bench Press

Although these lifts are doubtlessly bordering on overuse within the traditional gymnasium neighborhood, they nonetheless have utility in a coaching program for each basic lifters and athletes. Coaching the horizontal pushing sample with both the incline bench press or flat bench press will be extremely efficient, particularly for those who make use of loading selection like dumbbells, neutral-grip barbells, chains, or bands.

When urgent strength and muscular improvement is the objective, and a novice or intermediate lifter has no main historical past of shoulder trauma, the bench press and incline bench press will be positioned into the routine.

Since coaching this sample (significantly for energy) is a higher-output, CNS-based motion, program them earlier in a exercise session slightly than later, to allow them to be educated earlier than fatigue units in. Alternatively, if the lifts are being carried out for comparatively greater rep ranges (10 to 12 reps or extra), both motion can effectively be programmed later in any given exercise.

long-haired person performing incline barbell press in gym
Credit score: Vladimir Sukhachev / Shutterstock

Nonetheless, as a result of the incline bench press is inherently extra strenuous on the shoulder joint, it’s a poor alternative for very heavy, low-rep programming. In case your final objective is higher physique urgent energy, the flat bench press is be the popular alternative.

Whereas each actions will be perfect for newbies and intermediate lifters, neither may truly be your best option for very skilled lifters. The additional alongside a lifting journey a you get, the extra you may understand the incline bench press and flat bench press, carried out with a typical barbell, aren’t distinctive for constructing muscle past a sure level.

Different workouts could create comparatively much less stress on the shoulder joint, whereas doing a extra environment friendly job of isolating the chest, based mostly on the precise biomechanical perform of the shoulder and muscle motion of the pectoralis. Dips are a prime contender in that regard.

If superior chest improvement is the secret, some selection outdoors these two bench press variations will ultimately turn out to be obligatory, and that’s necessary to know. Using that form of selection may even seemingly have your shoulders thanking you over time.

Decide Your Press

Whether or not you’re trying to increase your urgent energy or construct a severe set of pecs, both bench press variation can play a job in your coaching plan. Don’t rely solely on engrained habits or some long-running “custom” of emphasizing the flat barbell bench press if it isn’t the best software on your private objectives within the gymnasium. Take an goal have a look at which barbell chest train actually fits your wants, after which begin discovering higher outcomes.


  1. Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Impact of 5 Bench Inclinations on the Electromyographic Exercise of the Pectoralis Main, Anterior Deltoid, and Triceps Brachii in the course of the Bench Press Train. Worldwide journal of environmental analysis and public well being17(19), 7339.
  2. Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Totally different Shoulder Workout routines Have an effect on the Activation of Deltoid Parts in Resistance-Educated People. Journal of human kinetics75, 5–14.

Featured Picture: Hryshchyshen Serhii / Shutterstock

Trending Merchandise

Add to compare
Amazon Basics Flat Weight Workout Exercise Bench, Black

Amazon Basics Flat Weight Workout Exercise Bench, Black


We will be happy to hear your thoughts

Leave a reply

Register New Account
Compare items
  • Total (0)
Shopping cart