ShapeFit.com

[Air]

What is the difference between the bench press and the incline bench press?

I know one is inclined and the other is flat but what I would really like to know is what is the difference between the benefits of the actual movements themselves? Do they work the pectorals differently or the same? Is there any point having both movements in your work out or just one of the two.

Thank you, Air

[Boss Man]

One main difference is the slight change of emphasis onto the Clavicular portion of the Pecs.

There is no real difference, but some feel doing Flats and Inclines gives them more of a shape to their Pecs, especially if they are people who like to do Bodypart splits, and get good results off them.

[swanso5]

alternate them each upper body session, no need for both in the same one

[Air]

Cool, thank you so much for your help.

[darius3000]

[swanso5]

declines work the whole chest, you can;t really isolate certain parts of the muscle...all muscle fibres contract or none at all...as stated, just do 1 chest variation every session and off you go

[Christopheel]

But decline recruit the most muscles fiber compared to the other variations.

This is why some people will arch a lot their back when flat benching, to use more fiber in their lift ...

[Boss Man]

However incorporating Spinal Lordosis into Benching is not good, as you know, Back should always be flat.

I've actually heard of people before not doing Declines anymore, because they believed the declines were making their Pectoral shape look odd, so they stuck to Inclines and Flats.

This happened when they did Bodypart splits.

Personally I've never done them, and whilts I don't have any issues with people doiing bodypart splits, known people do them, and get good results, I personally don't think you need Declines in a Chest workout.

That's just me.

You will get emphasis on the whole Pec, regardless of whether you use a Decline, Flat or Incline position, but reality is, the only slight difference would be a minor shifting of some emphasis, onto another part of Pec, depending on Bench Angle.

You can't isolate, Clavicular, Sternal or Pectoralis Minor portions.

[swanso5]

- i wouldnt say that, the effott put in determines fibre recruitment not the exercise
- they use a low back arch to lift morfe wt by decreasing the range of motion needed to get to the torso
- that being said low back can raise off the bench a little so long as arse stays on the bench for mine
- don't beyond a 15 degree decline anyway for safety reasons

[ballas38]

i've seen people completely raising their lower back from the bench in order to raise the bar. It doesn't seem good. Isn't that so?

[swanso5]

as stated, as long as bum is still pressed intot the seat then you can't raise the lower back to far off anyway

[FeeFee]

My trainer used to tell me to arch my back when doing flat presses...no idea why, but it felt uncomfortable. Ive stopped doing it.

[swanso5]

they're wrong also...is this the same gym??? if so leave

[Boss Man]

Never Arch your Back Bench pressing, you might get a back problem.

Frankly these people should tell you why that's necessary, and not use fob offs, like it improves your technique. They should tell you why it's better compared to flat back.

If they could give a realistic and plausible reason, for arched over flat back, I'd be amazed.

[DianaB]

There are 2 different goals when comparing flat back to arched back on he bench. Flat is fine for bodybuilding, but if your talking about power lifting then you need the arch. If your goal is to lift big numbers, an arch will lessen the range of motion.
If you set up correctly, then it will not hurt your back. Plant your feet wide, arch the back and tuck under your shoulder blades, keeping your butt planted firmly on the bench. The chest will be out and the shoulders stabilized, creating an overall tightness. You can't create that kind of stabilization with a flat back, mainly because you can't tuck the scapula enough without arching.