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Because of the inclined angle the exercise engages your shoulders more than the other bench press varieties. For some athletes such as football lineman who must come out of their stance and hit on the rise the angle of the incline bench press could translate better to sports movements than the flat.
Incline Vs Flat Bench Which Is Harder
When compared to both the incline and flat bench press a decline bench press puts far less stress on your shoulders by limiting the amount of rotation that theyll be performing.
Incline or flat bench better for shoulders. If youre like me who have a hard time putting mass on your shoulders the incline bench can help a lot. Those who have pushed their shoulder stretch and range of motion for many years may have overstretched the ligaments in the front of the shoulder which creates shoulder instability. The incline press a better chest builder or shoulder builder.
The bad part is it takes away some tension from your upper chest. Imo the bench press wins hands down. The inclined position will help reduce strains and keep your rotator cuffs healthy when proper form is used.
And if you already trained your shoulders for the week the incline bench can add additional stress to your delts and slow down your recovery. If only 5 more of the upper chest is recruited when performing incline presses in relation to flat bench presses but 85 more of the front delt is recruited then statistically the incline press is more of a shoulder exercise at least more so than anyone has ever. I have competed in strongman for four ye.
The flat bench allows you to put up more weight for increased muscle mass than the incline bench. Labral tears can make the shoulder very painful during incline presses bench presses flyes and even pushups. Dumbbell incline benching is a great way to add in extra upper pec work after youve already pre exhausted your pecs and triceps.
Any lift is dangerous if its done in bad form andor with weights too heavy for the lifter but i think the question is more about which lift is inherently most risky. When it comes to incline vs flat bench press the incline provides a superior range of motion over the flat press. Anything higher than 30 degrees mainly works the anterior deltoids shoulders.
The incline bench press is a free weight chest press commonly used by those who want to work and develop their upper pecs. Lie back on an incline bench. Many people find that the more incline or flat bench presses they perform the more pain they experience in their shoulders especially if theyve suffered from an injury in the past.
Incline bench helps put your shoulders in a safer position for pressing. Make sure the bench is adjusted to between 15 and 30 degrees on an incline. The flat press offers an overall chest activation while the incline bench focuses on the shoulders and upper chest.
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