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Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. People generally think the incline and flat bench each target a slightly different set of muscles.
Incline Vs Flat Bench Which Is Harder
Similarly a bench angle of 15 to 45 degrees will put you into a decline position.
Incline or flat bench. When it comes to incline vs flat bench press the incline provides a superior range of motion over the flat press. The flat press offers an overall chest activation while the incline bench focuses on the shoulders and upper chest. The flat bench allows you to put up more weight for increased muscle mass than the incline bench.
This all being said if your goal is upper pec major activation then the flat and incline. Additionally the flat bench was good at consistently activating the upper pec during the eccentric phase. The incline bench press as the name suggests is performed by setting the bench to an angle of 15 to 30 degrees.
The traditional flat bench press involves lying on your back with the bench parallel to the floor. The general consensus seems to be that an incline of 15 30 degrees will put optimal stress on the upper pec while keeping the recruitment of the front delts to a minimum. Because the incline chest press puts more stress on your upper pec it develops this muscle group more while the flat bench tends to build mass over the entire pec.
On the other hand the decline bench press is performed by lowering the bench to an angle of about 15 30 degrees. When you are performing the exercise on a flat bench you are doing the regular flat bench press.
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