Flat Bench vs. Incline Bench

noviceiron · 10-11-2006, 02:54 PM

Which should be stronger?

I have been told that your flat bench should be stronger than your incline, but I am the other way around.

Which would generate more size?

**Jayhawkk** · 10-11-2006, 02:57 PM

I don't think i've ever met anyone with a legit stronger incline over flat bench but I don't exactly know a whole lot of lifters and know their lift maxes either.

**Pitbull954** · 10-11-2006, 03:17 PM

I agree with Jay my flat is much stonger than incline

Enigma76 · 10-11-2006, 03:49 PM

I used to be equivalent until I learned how to bench "appropriately"; ie elbows tucked, back arched, body tense. Then my flat took off and my incline stuck, as my shoulders say "no F'in way" to more weight.

**Basso** · 10-11-2006, 04:12 PM

Incline utilizes a lot of shoulders while the flat uses alot of back, if you lats are weak and you have strong shoulders it's possible to have a stronger incline, but your flat should be stronger. Like Enigma said, proper technique will make a huge difference, on the incline it's not as easy to get the whole body involved, it's a lot more isolatory.

Jstrong20 · 10-11-2006, 06:05 PM

Quote:

Originally Posted by Basso

on the incline it's not as easy to get the whole body involved, it's a lot more isolatory.

Especially in commercial gyms on high inclines. I tried to drive my legs when using an incline that wasn't bolted down and the damn thing slid out from under me.lol

dirtysouthmuscl · 10-11-2006, 06:12 PM

Well flat will kill your shoulders. But decline is ( should be ) your weakest, Flat strongest, Incline med . But I focus on Incline b/c it develops the chest best.

MiKeY ReSp · 10-11-2006, 07:11 PM

Quote:

Originally Posted by dirtysouthmuscl

Well flat will kill your shoulders. But decline is ( should be ) your weakest, Flat strongest, Incline med . But I focus on Incline b/c it develops the chest best.

I actually find my decline to be my strongest, then my flat, and my incline being the weakest

**Basso** · 10-11-2006, 08:05 PM

Decline will typically be the strongest due to less range of motion and a lot more back involvement. If you have really good PLing form on the the flat, your flat will be the strongest because you can get the whole body involved.

noviceiron · 10-12-2006, 07:15 AM

Maybe I don't have such good form on my flat.... over the summer, I was hitting 275 for 3 reps on incline and could only hit that same weight on flat 1 or 2 times.

For a while though I did focus a lot on my upper chest and shoulders... maybe I just got too far along with them.

Gumbo · 10-12-2006, 07:50 AM

My incline press is stronger than my flat press. I rarely use barbells and stick with dumbells for the most part. About 5 years ago I made an effort to enhance my upper chest....thus, I would usually start my chest workouts with inclines. Now, I just alternate every other workout. I can get 10 reps with the 100 lb dumbells on the incline while only getting 8 reps on the flat. Not sure what this means, but I could care less......my Pecs look great so I am happy!

Gumbo

dirtysouthmuscl · 10-12-2006, 07:33 PM

I've noticed a few things. When I work out with dumbells for awhile, Then swap to barbell I lose alot of power. Same thing vice-versa. I guess The same is said for Incline to Flat. But everything I've every read Incline or tried . Incline is KING for the chest. Flat makes thick pecs, but Incline Makes thick square pecs.

**MakaveliThaDon** · 10-14-2006, 12:07 AM

Anybody ever done incline CG bench..?

**Ubiquitous** · 10-14-2006, 12:12 AM

Quote:

Originally Posted by dirtysouthmuscl

Well flat will kill your shoulders. But decline is ( should be ) your weakest, Flat strongest, Incline med . But I focus on Incline b/c it develops the chest best.

Huh, everyone I know has stronger declines than their flats. I don't think there is really a "should" in the equation. Either you have predominant shoulders which would help your Incline, or you are like 90% of the training population and have stronger Flats and even stronger Declines due to the shortened range of movement.

ManBeast · 10-14-2006, 12:34 AM

I have to agree with Ubi on this one... I've only met one person who had a stronger incline than flat, and most of the people I have had the (dis)pleasure of watching them lift, don't do decline movements (or correct form on the flat and incline.. but I digress). But everyone I know who properly does all three, goes from Decline to flat to incline (strong to weak).

ManBeast

ManBeast

dirtysouthmuscl · 10-14-2006, 08:23 AM

Quote:

Originally Posted by Ubiquitous

Huh, everyone I know has stronger declines than their flats. I don't think there is really a "should" in the equation. Either you have predominant shoulders which would help your Incline, or you are like 90% of the training population and have stronger Flats and even stronger Declines due to the shortened range of movement.

I guess I miss quoted my self( should be ) .As for range of motion , I know some people who use a super wide grip on flat that makes them stronger. Due to ROM. And then on decline a closer grip , same on Inclie a closer grip . Which gives a greater ROM and means weaker press. When I do my decline I co to my neck not my lower pec . Its created a greater pec for me. I know most peple go to lower pec making a shorter ROM , mine adds about 5 " to the press.Making me wearker. But Everything is not for everyone.

**MakaveliThaDon** · 10-14-2006, 08:35 AM

Quote:

Originally Posted by dirtysouthmuscl

I guess I miss quoted my self( should be ) .As for range of motion , I know some people who use a super wide grip on flat that makes them stronger. Due to ROM. And then on decline a closer grip , same on Inclie a closer grip . Which gives a greater ROM and means weaker press. When I do my decline I co to my neck not my lower pec . Its created a greater pec for me. I know most peple go to lower pec making a shorter ROM , mine adds about 5 " to the press.Making me wearker. But Everything is not for everyone.

Are you saying you go down to your throat when you do decline? That seems like it would put alot of forearm/bicep into the lift. I can't imagine trying that with a couple plates on there.

dirtysouthmuscl · 10-14-2006, 08:41 AM

Quote:

Originally Posted by MakaveliThaDon

Are you saying you go down to your throat when you do decline? That seems like it would put alot of forearm/bicep into the lift. I can't imagine trying that with a couple plates on there.

I go to the adams apple . It takes alot of focus and form. but I tell you once you get your form and grip figured out It feels great. I use a grip a little closer than my flat bench grip. If you look at a muscle chart and look at the direction the pecmuscles over lap it made more sense to me.