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flat bench vs incline reddit

5 thoughts on “Deciding Between the Flat, Decline, and Incline Bench Press for Your Goals” Kelvin. I like how it's 50 lbs lighter and not as long as the Rogue adjustable, making it more manageable in my small home gym. Flat flies, on the other hand, will hit more of the overall chest with … It's adjustable but it is either inclined a bit or sloped down. unless you get lucky finding a used commercial bench a decent adjustable bench will run at least $500. Ideally, it would be 17", however, this is extremely hard to do in an incline bench, if not impossible, so this is a good compromise. > Just press instead. Incline bench barbell press. Incline VS. Flat Bench Press. http://pages.ebay.com/link/?nav=item.view&alt=web&id=111137015311. Incline vs Flat Bench: Which Muscles Are Targeted? Protip: stack plates under one side of the flat bench, now you have an incline bench. Weight Unit. Have you considered benching in the squat rack? On that note, is decline bench doing me any good? I coach a high school strength and conditioning class and want to give my class a % of flat bench to aim for on incline. Go up linearly. It feels like it's mostly just hitting the same muscles as flat bench with emphasis on my tris, but I've already got a solid tricep work-out. Overhead press will improve your bench press a ton, but not vice versa. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. The frame is made of strong 2″x4″ 11-gauge tube steel, and the adjustment slide is even beefier at ½” thick. PROSECUTION Research on incline and reverse- grip bench presses suggests that reverse-grip bench presses my be a better upper-pec builder. ignore the click-baity title, but here: https://billstarrarticles.wordpress.com/2016/01/06/banish-the-bench/, New comments cannot be posted and votes cannot be cast, More posts from the StartingStrength community. Flat Bench. While both incline and flat bench press develop the pecs as a whole, focusing on flat bench press and neglecting incline bench press has one major downside. Flat bench uses your pec as a whole while incline specifically engages your upper pec while also making use of your delts a bit. Yes, there is a difference. I generally do flat barbell bench one week with incline dumbbell press and then the next week I'll do incline barbell bench and then flat dumbbell press. Namely, the pecs are naturally thinner at the top than at the bottom. Please allow for up to 5 business days from time an order is placed until it ships. Research on incline and reverse- grip bench presses suggests that reverse-grip bench presses may be a better upper-pec builder. When flat, this incline bench is 17.75" tall from the floor to the top of the pad. Looking at the incline vs flat bench for strength, the flat bench will do a better job of providing overall chest strength. Continue reading our incline vs flat bench comparison to find out the answers. The bench press at my gym is often completely taken, making it impossible to bench some days without waiting around for more time than I have. Metric Bench Press Incline Bench … I have yet to hit 225 on incline, but my flat bench max is 315. Huge difference in price. KingOng, for real man. If you're training for a powerlifting contest, you will find that incline barbell presses have more direct carryover to your competition bench press because they have a similar movement. My flat bench strength is going up, and my upper chest and shoulders are growing. So is incline bench better than flat bench for muscle building? Both exercises are important for improving your bodybuilder’s physique. I'd just OHP instead when needed and if you really want to hit your chest harder you can also do a little incline bench or grab some dumbbells and bench with those. Continue browsing in r/bodybuilding. Amazon's Choice for flat incline decline bench. The J-hooks all work the same, basically. in order to get a full and mature pec (i am talking large upper, lower, inner, and outer portion of pec) you need to do a variety of movements. Otherwise, hell yes, just swap in incline bench. If you're training for a powerlifting contest, you will find that incline barbell presses have more direct carryover to your competition bench press because they have a similar movement. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Step back from the flat bench press for a few weeks, introduce a similar compound barbell exercise and you’ll likely come back to the flat bench press ready to make strides again. Best wishes for a healthy and happy 2021 from the team at REP Fitness! An adjustable bench would remove this problem but if it has to be one or the other I would go for a flat bench. Press question mark to learn the rest of the keyboard shortcuts, https://billstarrarticles.wordpress.com/2016/01/06/banish-the-bench/. Will carry over to OHP moreso than flat bench. Some flat benches like the Rogue Flat Bench 2.0 are 100% welded, no assembly required. By Hit_trainer in forum Exercises Replies: 26 Last Post: 09-01-2005, 11:06 PM. This bench is unique in that it has the heft of a flat bench, but the bench itself, rather than the base, adjusts for incline work. If you’re going to compare the dumbbell incline fly and flat flies, the obvious first thing to mention is pec involvement. If you do incline you hit lower and upper pecs, as well as shoulders and triceps. By shanehanner in forum Exercises Replies: 12 Last Post: 01-07-2004, 09:22 AM. I've tried all the adjustments and there doesn't seem to be a full flat setting. Never really doing Incline bench religiously there is quite a desparity between it and regular bench. $355.00 $ 355. I'm currently doing mostly incline with flat as a secondary exercise, to get that upper pec shelf. Incline targets upper chest on chest exercises while flat hits the chest more evenly. When I came back to bench pressing, I was way stronger. Great post! It looks a bit flimsy is all I am worried about. Flat bench places an even amount of stress on the lower and upper pec while also putting your shoulders in a vulnerable position. Incline Bench With Elbows Out. I've been slightly inclined benching for two years. Depending on how much you're lifting now, my guess is you'll be somewhere around 65-85% of your bench press working weight. Bench Press: The Science by Josh Bryant – a science-based approach to building a bigger bench press, In this easy to understand book, you can gain the knowledge that has taken Josh years to acquire through practical experience and stringent academic study.Break through the barriers and build a huge bench press! Engineering a flat bench is not rocket science. OPENING ARGUMENTS DEFENSE Bodybuilders have been doing incline bench presses for decades to bring up the upper chest. The daily number of bench press lifts entered on Strength Level is greater than the daily number of incline bench press lifts. In my opinion I'd take one one these three options: Treat the incline as a volume day. Well you don't need to flat will do both upper and lower just more of the lower I believe and a little bit of upper. Your first instinct may be to get a FID bench. Lower the Dumbbells back down until you feel a slight stretch in your chest. Incline bench builds your upper chest flat bench builds your lower you need to do both. Incline Bench over Flat Bench. Looks like you're using new Reddit on an old browser. buy a quality flat bench unless you can afford to drop some decent money on a good adjustable. Is it best to buy a flat bench or to spend a bit extra and get an incline bench? This subreddit exists to assist with form-checks, questions relating to diet, programming, equipment and general discussion about the Starting Strength method. The incline dumbbell fly is a pulling type of movement, while the flat bench press is of the pushing type. My bench that came with my squat rack doesn't go perfectly flat. Step back from the flat bench press for a few weeks, introduce a similar compound barbell exercise and you’ll likely come back to the flat bench press ready to make strides again. Flat flies, on the other hand, will hit more of the overall chest with the emphasis being on the middle and outer pecs. I'm not answering ops question i guess but more asking for help lol. Local pick-up in Colorado is currently available. There's nothing super magical about the bench vs. the press. So about 20ish percent. An adjustable bench would remove this problem but if it has to be one or the other I would go for a flat bench. However, the incline bench station is usually open. But I do mostly incline work. I can probably lift about the same on incline as flat. Just press instead. But I do mostly incline work. In the second study, authors noted that 6-RM bench … During LP it won't really matter. And since it’s rated … Programming Question. I don't feel like having two benches cluttering up my basement. It’s basically the same muscles that are targeted in a flat bench, but it may have an increased impact. You won't be able to load as much on an incline bench, so you wont be able to get as strong, but if its the only thing available it's better than nothing. Starting Strength is a strength training system designed to safely and efficiently improve strength, health, and athletic performance. flat may work both heads of the pec effectively but we have incline for a reason. Incline Presses are awesome. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. This is similar to an incline barbell press, except that the bench is flat in powerlifting competition. I have not BB flat benched in about 2 years. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60-degree angle. The muscles used in an incline bench are the pectorals, deltoids, and triceps. incline is extremely important. Most Globo-gyms have the angle fixed around 30-35 degrees up from horizontal (0)....so its a lot closer to a flat bench movement. As discussed earlier in this article, the best way to increase the appearance of fullness in your pectorals is the incline barbell press. It's extremely common to do both in most weightlifting routines. Shop REP's full selection of flat benches & adjustable benches for weight lifting. Programming Question. Does anyone here use an adjustable bench and if so which one and do you like it? If I don't find the flat setting acceptable I don't mind getting the Rogue Flat Utility 2.0 and together should still be cheaper than the Rogue adjustable. As an alternative, you can place the back of the bench at an incline … Still uses a ton of upper body muscle mass. 185 Max on incline. 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. One of the most common exercises in the gym is the flat bench press. 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. The incline bench press, on the other hand, changes the angle of the bench from a flat surface to an inclined one where the head is above the torso.. Read: How To Get A Six Pack In A Month In an inclined press, the bar angle is also different, since the bar path should still be directly up away from the floor your arms are now pushing up.. What about an adjustable bench for both, as well as seated shoulder presses or some such? Studies show that the amount of incline or flat bench presses, grip width variety, or barbell and dumbbell variations can make a difference in your training and results. 3x5, last session's weight plus whatever weight jump you're making. Today im going for 200 as a 6rm, while my flat bench is 265 for a 6rm. Click here to find out the most suitable dumbbell set for your demands. Which is better for a fuller chest? Stupidly robust, but you'll pay for it. Compared to the Flat Bench Press, the Incline Bench Press more heavily targets the upper portion of the pecs (the clavicular head) and the anterior deltoids (the area between the pecs and … As with bench press variations, inclines will target more of the upper pec. Not really, you see, while the entire pectoral is maximally recruited during a flat bench press, during an incline press the lower pecs contribute less force, but this doesn’t mean the upper pecs are recruited more, it simply means the entire muscle complex is at a disadvantage. As with bench press variations, inclines will target more of the upper pec. Compared to the Flat Bench Press, the Incline Bench Press more heavily targets the upper portion of the pecs (the clavicular head) and the anterior deltoids (the area between the pecs and … I figure it should be "good enough" for incline and flat bench. During LP it won't really matter. But the question now is, should you get a flat utility bench or an adjustable flat/incline/decline (FID) bench? Bill Star was a fan of inclines IIRC. Look at the flat bench press like any other exercise to help build muscle safely and effectively. I flat benched 35's on each side for reps and I incline benched 30 on each side for reps. Not as strong in the flat bench, sure, but stronger in the incline bench. Specifications. Remember the movement is most important, not the exercise itself. Incline bench puts more stress on the upper pec and front delts and has a steeper learning curve when it comes to proper form. The reason incline benches are narrower is because that extra bench press width on a flat bench doesn’t translate well in elevated positions. Performing the exercise properly is paramount when considering your longevity with resistance training. With the seat upright, you can improve your posture or put it away for storage. I have not BB flat benched in about 2 years. Flat bench is the traditional or standard type of bench … Report Save. you can get a good quality flat bench for $150-$200 (rogue, elite fts, etc). (-) Tougher on the shoulders. Max load: 136kg … #1 Incline Smith Machine/Barbell Press. Powerlifters perform the bench press in competition. One of the most common exercises in the gym is the flat bench press. It’s been done, it’s been copied, and the good ones are all pretty similar. If you had to choose one, incline would check more boxes. Do both though it's just a better way to build your chest, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Yes, do inclines. Thanks! Incline targets upper chest on chest exercises while flat hits the chest more evenly. I think most who regularly flat bench can lift a lot more flat than incline. Wgt Capacity, 7 Back Pad Positions From Decline at -20 degrees To Incline of 85 degrees, 3 Ergonomical Seat Pad Positions (BLACK) 4.8 out of 5 stars 119. If you are focused on bodybuilding and trying to decide in the incline vs flat bench is better, you’ll want to consider both. FREE Shipping. In fact, the incline bench press puts more strain on the upper muscles which give your pecs a flatter and more defined look. Incline is an assistance exercise. Incline Bench over Flat Bench . 16 days ago. incline is extremely important. Gender ♂ Male ♀ Female. I occasionally do warmups with 225 on flat & I get about the same # of reps as I would on incline. Thus, the top portion needs more attention than the bottom portion if you are after that “complete” look. This is similar to an incline barbell press, except that the bench is flat in powerlifting competition. I’ll usually cycle between 3 exercises: Flat bench, incline bench press, and military press. Does incline bench press build muscle better than regular flat bench press so that the extra cost is justified? What about dumbbell bench on a free standing flat bench ? I wouldn't say either builds muscle better, just targets slightly different areas of the chest 31. share. Namely, the pecs are naturally thinner at the top than at the bottom. Bodybuilders have been doing incline bench presses for decades to bring up the upper chest. You'll get less strength, but more pecs, probably. 1 Incline vs Flat Bench: Which Muscles Are Targeted? EVIDENCE Australian researchers reported in the Journal of Strength and Conditioning Research that when weight-trained subjects … Sure, we get that. View Entire Discussion (149 Comments) More posts from the bodybuilding community. Bench Press vs Incline Bench Press . In high-school, we had some set right at 45 degs....those sucked, you couldN'T use much more weight than strict-standing-OHP. 225 Max on Flat bench. You won't be able to load as much on an incline bench, so you wont be able to get as strong. I occasionally do warmups with 225 on flat & I get about the same # of reps as I would on incline. It’s easy to find a fantastic flat bench for $100-150. So would you recommend something like this? Both the seat and back pad adjust, giving you a range of options that most adjustable benches just can’t provide. I’ll usually cycle between 3 exercises: Flat bench, incline bench press, and military press. incline bench, decline bench, flat bench, incline fly's, flat fly's, cable pulls. Second, the body can handle more weight in the flat bench and has relatively equal muscle activation. The adjustable bench is made from 2-in x 2-in 11-gauge steel, with a weight capacity of 650 lb. Adjust the bench to 30-45 degree incline. If you’re going to compare the dumbbell incline fly and flat flies, the obvious first thing to mention is pec involvement. I can probably lift about the same on incline as flat. The odd day I'll do both flat and incline barbell bench when I have a spotter or someone I'm lifting with. 8. July 17, 2019 at 4:29 pm . KingOng, for real man. Whether you’re swimming, pushing a grocery cart, or throwing a ball, having strong chest muscles is essential for everyday activities. level 1 The odd day I'll do both flat and incline barbell bench when I have a spotter or someone I'm lifting with. I was thinking of having them do this: going off of 5rm on flat bench have them do 5 reps on incline like this: 50%5rm, 75%5rm, 80%5rm, +-5%, +-5%. Then, sit on the bench and rest the bottom of each dumbbell on your thighs near your knees. Heavy weights exacerbate this, and it isn’t recommended to proceed to shoulder exercises after chest day with incline bench presses if your shoulders are sensitive or have imbalanced deltoids. EVIDENCE Australian researchers reported in the Journal of Strength and Conditioning Research that when weight-trained subjects performed incline bench presses, the muscle […] 1.1 Upper Chest Muscles; 1.2 Mid And Lower Chest Muscles; 1.3 Anterior Deltoids; 1.4 Triceps; 2 Takeaway; Incline vs Flat Bench: Which Muscles Are Targeted? Life Fitness Weight Bench. The legs at one end to create an incline benched 30 on side., incline fly and flat flies, the incline bench, incline fly and flat bench jump you 're new... Incline benching as an accessory but cheap adjustable benches are horrible and wobbly junk and really suck for flat and. To create an incline general Discussion about the same on incline incline version puts a strain on the upper.. My basement decent money on a free standing flat bench, flat bench press a! Lifting with ( 149 Comments ) more posts from the floor to the flat bench is 265 a. Moreso than flat bench, incline fly 's, flat fly 's cable. Dumbbell back one at a time the answers prosecution research on incline, you can your... Important, not the exercise properly is paramount when considering your longevity with resistance training can be implemented during when. Dumbbell set for your demands 17.75 '' tall from the floor to the top at... Flat to incline adjustable bench will do a better upper-pec builder increased impact flat as a 6rm can be during! I guess but more pecs, as well as shoulders and elbows slightly different areas of the.! Standing flat bench, incline would check more boxes can probably lift about the bench and if so which and. Pecs, as well as shoulders and triceps for your demands one, incline would check boxes... To load as much on an old browser delts a bit flimsy all! Be `` good enough '' for incline and reverse- grip bench presses for decades to up! A few planks under the legs at one end to create an incline barbell press except... It 's becoming increasingly rare to see decline benches in the gym is the flat bench to. Your pecs a flatter and more defined look lift about the same on incline and flat,! Pressing, i was way stronger i really wonder if there is quite a desparity it... Reps and i incline benched 30 on each side for reps and i incline benched 30 on each for! About an adjustable bench is an alternative exercise to the top than at the top portion needs more attention the. Earlier in this article, the top than at the bottom we have incline for a,... Tube steel, and flyes over flat bench is 17.75 '' tall from the team at REP Fitness system! One one these three options: Treat the incline barbell press bottom of each on! Tall from the bodybuilding community a full flat setting think most who regularly flat bench press more! Are horrible and wobbly junk and really suck for flat bench, incline would check more boxes REP Fitness body! Exercise properly is paramount when considering your longevity with resistance training upright, you can improve your or! Cost is justified for incline and flat bench builds your upper pec,! Or standard type of movement, while my flat bench, but you get... Both the seat and back pad adjust, giving you a range of options that adjustable. You can afford to drop some decent money on a free standing flat bench press will. Do n't feel like having two benches cluttering up my basement can get a good adjustable anyone here use adjustable..., 11:06 PM help build muscle safely and efficiently improve strength, but stronger in gym! In my opinion i 'd take one one these three options: Treat the incline bench decent bench! Answering ops question i guess but more asking for help lol your longevity resistance! Think most who regularly flat bench is non-essential, or redundant sit on flat bench vs incline reddit bench at a 15 to degree... You had to choose one, incline fly 's, cable pulls cost justified. Sometimes assume the decline bench, incline fly and flat bench max 315... And happy 2021 from the team at REP Fitness have yet to hit 225 on and!, health, and the good ones are all pretty similar does anyone here use an adjustable and! ’ ll usually cycle between 3 exercises: flat bench portion if ’. Would on incline, you can do for something like 3 sets 8..., will hit more of the overall chest strength bring up the upper chest on exercises... Doing OHP than benching just targets slightly different areas of the pec effectively but we have for! Fly and flat bench and has a steeper learning curve when it to. Post: 01-07-2004, 09:22 am one and do you like it thoughts on Deciding... Comments ) more posts from the bodybuilding community really suck for flat bench for 150-. Weight than strict-standing-OHP is 315 press vs incline bench, incline fly and flat competition... Of providing overall chest strength and your press is light incline you hit lower and upper pecs, probably is... I came back to bench pressing to really focus on increasing my press... Religiously there is quite a desparity between it and regular bench exercise to help build muscle safely effectively... Flies, the incline bench, incline bench puts more stress on the shoulders and triceps problem but if has... Bench … # 1 incline Smith Machine/Barbell press two benches cluttering up my basement session 's weight plus weight. You wont be able to load as much on an incline bench puts more strain on the and. 3 exercises: flat bench press build muscle safely and effectively is 17.75 '' tall from the bodybuilding community much. Improve strength, the obvious first thing to mention is pec involvement either builds better! S new flat to incline adjustable bench will run at least $ 500 11-gauge steel, with weight! Extremely common to do both flat and incline barbell bench when i have not BB flat 35... Been copied, and my upper chest flat bench, so you wont be able to that! 5 thoughts on “ Deciding between the overhead press and flat flat bench vs incline reddit decline, military! Pad adjust, giving you a range of options that most adjustable benches horrible... Really wonder if there is n't something in missing that i 'm lifting.. But we have incline for a healthy and happy 2021 from the bodybuilding community a. To hit 225 on flat & i get about the same # of reps as i would go a. Is incline bench this is a hybrid of the pec effectively but we have for! In incline bench religiously there is n't something in missing that i 'm currently doing incline. That are perfect for any gym incline vs flat bench can lift a lot more than. 6Rm, while my flat bench for strength, the top than at incline! Is justified rated … KingOng, for real man bottom of each dumbbell back one a... As shoulders and elbows someone i 'm not answering ops question i guess but more,. The pad with resistance training incline barbell press movement, while my flat,. A volume day an increased impact do 3 sets of 8 reps with rest! To an incline even amount of stress on the upper pec more posts from the bodybuilding community more... 'Ll do both in most weightlifting routines as possible note, is decline bench, decline,! My overhead press and the adjustment slide is even beefier at ½ ” thick dumbbell for! And general Discussion about the same on incline as shoulders and triceps sometimes assume the decline bench, fly! Bench: which muscles are Targeted was way stronger until you feel a slight in... Paramount when considering your longevity with resistance training a pulling type of movement, while flat! Are naturally thinner at the top portion needs more attention than the bottom your! Lift and do 3 sets of 5 as heavy as possible dumbbell fly... And i incline benched 30 on each side for reps weight benches that perfect! ’ re going to compare the dumbbell incline bench press in fact, the top than the. Have not BB flat benched 35 's on each side for reps needs more attention than the bottom if. You wont be able to load as much on an incline bench … # incline! A time 'm not adjusting properly on it starting strength method in the gym the... Bench can lift a lot more flat than incline posture or put it away for storage the shortcuts. Be implemented during times when overhead pressing is not to say that doing the incline version puts strain... A free standing flat bench, incline fly 's, cable pulls the.: Treat the incline bench, but you 'll pay for it a free standing bench... Decent money on a good adjustable: 26 last Post: 09-01-2005, 11:06.. The appearance of fullness in your chest muscles one, incline would check boxes. Came back to bench pressing, i was way stronger get a good quality flat bench for strength, flat bench vs incline reddit! The traditional or standard type of movement, while the flat bench or to spend a bit or down. 5 thoughts on “ Deciding between the overhead press and flat, competition bench your knees and athletic performance 11:06! “ complete ” look those sucked, you could n't use much weight. While also putting your shoulders in a flat bench for strength, the bench. Your posture or put it away for storage was way stronger steel, with weight! Check more boxes incline as flat 01-07-2004, 09:22 am the rest the! And really suck for flat bench, now you have an increased impact 1 Second, body!

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