Incline/Decline Bench Press?

[Im so Moldy]

Is there any point to using these instead of a flat bench, or as assistance to flat bench? What are they supposed to do differently?

 

[PLftw]

Is there any point to using these instead of a flat bench, or as assistance to flat bench? What are they supposed to do differently?

i dont think so. incline is more emph. on shoulders, decline is shorter range of motion. i know some like to do lighter incline as assistance. i dont think its worth doing THAT much of though, its just added stress on the rotator imo and theres better assistance exercises.

 

[Pathogenic]

Is there any point to using these instead of a flat bench, or as assistance to flat bench? What are they supposed to do differently?

None of those should replace the flat bench if your goal is to get a bigger bench. Incline benching is fine to do for assistance, but I don't really see any point in decline benching.

http://www.daveywaveyfitness.com/wp...the-EMG-Activity-of-Five-Shoulder-Muscles.pdf

 

[squat]

I've tried typing a response twice and both times, my computer has flipped out and made it impossible to reply.
Incline works your shoulders and upper chest more, can be a good assistance exercise.
Decline is supposed to work your lower chest more, and its a shorter range of motion/better angle to push from so you can load more weight on the bar.

 

[Honkey Kong]

Decline can be good for getting you use to tucking your elbows but I never use it for training purposes.

However, Incline pressing is great for improving your flat bench. I use it as an accessory (8-12 rep range) and main movement often. I think people tend to spend too much time on the flat bench alone trying to improve it.

With our lower body we use good mornings, safety squats and a wide array of other movements/bars to improve our squats and pulls. Why wouldn't we rotate the max effort movements with our press as well?

As a side note I like to use standing OHP, flat/incline/OH db presses and floor presses as main movements as well.

Hope this helps.

 

[Cratos]

I've tried typing a response twice and both times, my computer has flipped out and made it impossible to reply.
Incline works your shoulders and upper chest more, can be a good assistance exercise.
Decline is supposed to work your lower chest more, and its a shorter range of motion/better angle to push from so you can load more weight on the bar.

Upper and lower chest...

 

[Pearse Shields]

Upper and lower chest...

To help you fill out the top of your v-neck t-shirt correctly.

For what it's worth, I'm experiencing increases in benching strength better now that I'm incorporating a variety of presses.

 

[Tosa]

Upper and lower chest...

It's true that you can emphasize the muscles of the upper or lower pectorals. But it's not as if that knowledge has much impact on how someone should train.

 

[whoiswho]

To help you fill out the top of your v-neck t-shirt correctly.

Agreed, incline bench really make your pecs pop outta your vneck. Superset with cable cross overs to really kick it up a notch.

 

[Numpty]

(http://www.sherdog.net/forums/f13/s-c-related-studies-thread-1924027/index2.html)
An electromyography analysis of 3 muscle... [J Strength Cond Res. 2010] - PubMed - NCBI


Basically explains what has already been said that Incline Bench recruits more of the clavicular head(upper peck) and the Anterior Delt.

 

[KnightTemplar]

I use Incline as an assistance exercise for flat Bench. I've never used Decline, as I simply don't see the point.

Push-Press is also a good assistance exercise for Bench.

 

[gspieler]

A few years back, just for the hell of it: when I trained decline press as a main movement, when I went back to the bench it was the same, arguably slightly better. When I tried incline press as a main movement, my bench was noticeably lower when I went back. My push press seemed to improve as a result, however. Point is, a decline press is basically just a bench press with a shorter range of motion and greater lat involvement. An incline press is more closely resembles a seated military press. Nothing wrong with training any of these movements IMO.

 

[TMMAray]

I've had issues with a bulging disc in my neck, causing me to feel substantial pain in the right side of my neck, through my trapezius, out to my right shoulder when I flat bench. For whatever reason, this is basically the only exercise that has this effect. I can Dead Lift, Pullup, Row, Squat, etc. with no discomfort. Anyway, incline and decline do not tend to bother my neck/shoulder, so I will substitute them for flat bench a lot of the time to save myself the pain, while still sort of getting a bench workout in. On the bright side, I've always been comparatively weak on the bench, so it's not like I have lost the ability to do my ego lift

That having been said, I still suck it up and do normal benches at least half of the time.

 

[Flash_Monsta]

To help you fill out the top of your v-neck t-shirt correctly.

For what it's worth, I'm experiencing increases in benching strength better now that I'm incorporating a variety of presses.

Nice brah, its good to set the cables at different angles as well, lower, middle and high so you get full development in your pectoids.
Cross overs and bicep curls are my favourite t-shirt exercises, and a good pump workout before a night out with teh lads.

 

[ArlovskiFan0]

As others have said I've found it good to use incline as an accessory to the flat bench. I started incline when I started to plateau at the flat bench and it made me much stronger.

 

[squat]

It's true that you can emphasize the muscles of the upper or lower pectorals..

Thank you