15 Benefits Of The Incline And Decline Bench Press You Should Know

15 Benefits Of The Incline And Decline Bench Press You Should Know

Benefits Of Bench Press

Incline bench press or Decline bench press? Every time I hit the gym I’m perplexed as to which would be beneficial for me?

And so many other questions pop up. Incline and decline bench press is a long been debated topic by millions of fitness enthusiasts.

Are there significant differences between incline decline flat bench? If you decline press, does it mean that you can ignore incline press completely? Well, the short answer is no. So what is Incline and Decline Bench Press?

Bench pressing is a great exercise to build overall upper/mid body strength and getting great gains when it comes to tone and other attributes. There are many exercises when involved with a bench, you can either do bench presses or bench flys, both of which involve different muscle groups.

In This article though, we are getting into the nitty gritty of bench pressing and how it can help build a sculpted chest area and an overall physique.

1. What Muscles Does Bench Press Work?

Decline and incline bench press both form a part of the chest area muscle development. Incline press focuses on the top of the pectorals to give you a massive appearance. Decline press gives you a definitive lower chest. Here, we are going to check out how both disciplines are going to help you with building a better chest and an upper body. Let’s start with a look at incline bench vs flat bench.

2. Incline Vs Flat Bench Press

When it comes to bench pressing, most people only concentrate on flat bench press exercise. And this is fine if you just want an average looking body. But if you want a great looking physique with a toned chest then you might have to look at working out your chest area properly and with adequate exercises both with incline and decline bench press procedures. There are a lot of differences between incline bench press muscles worked.

3. Decline Bench Press Vs Flat Bench Press

Just like decline bench press, what this does is give you a different angle of movement. This forces your body to adapt and gain strength in the specific chest area. This is important as this is an angle of exercise which is seldom seen in other modes of exercise and hence is important to focus when you are getting into chest exercises for the day.

Let’s take a look at how each type of exercises help you out when it comes to building your body.

4. What Is A Flat Bench Press

Flat presses are when the bench is parallel to the floor and is one of the most usually practiced exercises in the gym for building a strong upper body. It is one of the most popular chest development exercises for good reason, it focuses a lot on the correct form and you need power to execute it correctly. This exercise also works the triceps, delts, forearms, chest area thoroughly. So flat bench presses are an integral part of your chest development routine.

5. The Difference Between Incline And Decline Bench Press

To first answer the question, why would people change the angle? And does it offer optimal benefits when compared to the default flat bench press method? Well, when you work out at an angle that is different your body is forced to adapt and change its muscle development to work out different parts of the body and in this case, the chest. And to answer the second question, yes. It does offer many tangible benefits when compared to just bench pressing flat for any measure of time.

Incline Bench Press

5. 1 Incline Bench Press

The position of the body during incline bench press develops the upper chest area and makes the upper pectorals work much harder than having it flat. This means that people who are looking to get a well-developed upper chest area should concentrate more on inclined bench press rather than just flat bench press. When you consider incline vs flat

Decline Bench Press

5. 2 Decline Bench Press

Decline chest presses are recommended for developing the lower chest area and giving your chest that complete look when it comes to building your pectorals. You need to note that you can either work this out with barbells or dumbbells as and when your situation demands it.

Why don’t we look at some benefits that decline and incline bench press methods can give you which flat bench presses cannot.

6. Fifteen Incline And Decline Bench Press Benefits

Benefits of Incline and Decline Bench Press Targets Specific Muscles

6. 1  Targets Specific Muscle Groups

When you bench press on a flat bench, there are a lot of muscle groups involved that really shouldn’t be in the mix like shoulders for example. Bench press takes your shoulders completely out of the equation and focus more on your chest area.

Incline and Decline Bench Press involves Compound Movement

6. 2 Compound Movement

Bench pressing involves a lot of compound movements, all which work together to develop your chest and upper body area completely

Benefits of Incline and Decline Bench Press gives you Pectoral Isolation

6. 3 Pectoral Isolation

The only way to truly isolate your chest muscles is when you incline or decline your bench. Since the body is not used to this awkward angle, the chest works completely to keep the bar in balance giving you a more thorough workout.

Bench Press helps you to get stronger by Garage Gym

6. 4 Get Stronger

The change in angle can stimulate your muscle fibers and give you the ability to lift even more weight in the long run. Everybody who has a chest day, will definitely prefer bench press for the advantages.

Major Benefit of Bench press is it Protects Your Back

6. 5 Protect Your Back

The change in angle can stimulate your muscle fibers and give you the ability to lift even more weight in the long run. Everybody who has a chest day, will definitely prefer bench press for the advantages.

Incline and Decline Bench Press Benefits Muscle Activation

6. 6 Muscle Activation

It has been found that angling your bench press can give your body more advantages when it comes to muscle activation. This basically means that you get more for the same amount of effort.

Bench Press Helps to Gain Muscle Mass

6. 7 Muscle Mass

Most bodybuilders stress on the fact that for complete development of the chest area, you need to work all parts of the pectorals. Building more muscle mass is one of the distinct benefits of the Incline bench.

Avoid Monotony while Bench Pressing by Garage Gym

6. 8 Avoid Monotony

Most times during exercises, you will find that you have hit a plateau because you are just rinsing and repeating the same exercises over and over. What you need to do is change it up for more benefits.

Inclined Bench Press Gives You an Elevated Focus

6. 9 Elevated Focus

You will find that you need to keep your focus when you switch over from flat bench presses to this kind of exercises. This is because totally different muscle groups are involved between both which makes you concentrate harder.

Bench Press helps to Regain your Body Balance by Garage Gym

6. 10 Regain Balance

Switching over to new exercises creates new demands of your body, to which it will adapt. Different positions during bench presses force your body in new situations and hence improving balance.

Decline Bench Press incorporates Lower Pectoral Stimulation

6. 11 Lower-pectoral Stimulation

Incorporating decline bench press into your muscle building routine can greatly enhance your lower pectoral development which helps augment the total strength of your chest.

Adding Definition to your Bench Press Techniques widens and enhances your Physique

6. 12 Adding Definition

Adding additional movements like these gives your chest better definition and widens it. This enhances your physique to be aesthetic.

Workout Better to enhance your Upper Body - Garage Gym

6. 13 Workout Better

When you bench press, you hit a lot of muscle groups that are normally dormant. This enhances your total upper body.

Incline and Decline Bench Press incorporates Classic Shape to your Body

6. 14 Classic Shape

When you get incorporate presses into your repertoire, your chest will begin to resemble classic bodybuilding proportions which looks aesthetically pleasing.

Regular Bench Press Reduces Fatigue by Garage Gym

6. 15 Reduce Fatigue

Since you are working out all areas of the chest when you perform these presses, for the same amount of work you’ll find that you are fatigued less, which is a great news for regular gym goers.

7. Bench Press Benefit

Incline Bench Press

7. 1 Incline

  • Builds more mass
  • Enhances pectoralis major, upper chest
Decline Bench Press

7. 2 Decline

  • Gives you definition
  • Develops lower pectorals, lower chest

8. What You Should Know Before You Incline Or Decline Bench Press

There are a few pointers that you might need to be aware of before you start pounding at those benches. These are general tips that any gym trainer will tell you and I’m sharing this because people who have their own home garage gyms might get some idea about this.

9. How To Do Incline Bench Press And Decline Bench Press Effectively?

First things first, you need an appropriate bench to start this off. You should take care that it has sure footing before you start off as any mishaps during presses, especially decline, can be dangerous. Also, it would be good to have your own spotter, especially if you’re just starting out.

The mechanics are quite similar to the bench press, in that you move weight from your chest to full extension of your arms. What differs here is the angle at which your arms are in relation to your chest.

You need to make sure that the bar is at your chest level before you lift it. Bring it down to your sternum and then push explosively till you lock your arms out. Repeat for 8 – 10 reps.

10. Another Difference Between Incline And Decline Bench – Angles And Posture

Ideally, you should have between 45 – 60 degrees during incline bench press or decline. But to kick it off, you might do well to keep it to 30 degrees and then work your way up to it when you are comfortable. 60 is the absolute max I would go, because beyond that you aren’t doing much for your chest anyways and it will only be exerting your arms/shoulders and not to mention stressing your back. Once you’ve been at it (30 degrees) for a period of time, then you can move to greater angles according to the equipment that you have access to.

11. Final thoughts on Incline And Decline Bench Press

Now that you have read through about what advantages decline or incline bench presses offer you, it’s time that you took advantage of it as well at your local or garage gym. Just remember to load up on lesser weights until your body gets used to the new position and posture. This will ensure minimal risk of injury and unintended consequences when you start on this new regime.

What does decline bench work in your body and how is it different from incline bench presses? Did it work out just like you wanted it to? Write to us in the comments below.

( Gif Image Source www.menshealth.co.uk )

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(9) comments

Raleigh Mullings October 27, 2016

Good post. I learn something totally new and challenging on blogs I
stumbleupon on a daily basis. It’s always useful to read through articles from other authors and practice something from other sites.

    Edgar March 29, 2017

    Yes Raleigh, it’s really great to learn from other authors and that’s what even I do daily.

Edward Thorpe November 27, 2016

This may sound weird, but at age 71 I want to start weight training. I also don’t want to hurt myself on the same time. This post about bench pressing was an eye-opener. Think I’ll stay away from the bench… Thanks, Edward

    Edgar March 29, 2017

    It’s not weird Edward as age is just a number. Also remember that fitness is a lifestyle with no finish line. So, rock on. Bench press is a great workout to do.

Cprteck December 25, 2016

I needed to thank you for this great read!! I positively enjoying every little bit of it I have you bookmarked to check out new stuff you submit

    Edgar March 29, 2017

    Thanks for the valuable feedback.


[…] While this exercise is closely associated with body builders, bench press can also benefit you. Bench press benefits include improvements in your cardiovascular system, joints, and muscles. It also helps increase […]

Nik April 2, 2017

Hi Edgar, Its a great article and I just enjoyed reading it… Have one question… Does order of the bench press matters I.e Flat, inclined, declined??? And we can do all these three bench presses the same day of chest workout?

    Edgar April 21, 2017

    Hi Nik, yes the order matters and yeah, you can do them on the same day.
    Cheers mate!

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