Incline angle

Pipes

Active member
When yall are doin db or bb presses on the incline, what angle do you go for? I usually keep it at about 60, but I see a lot doin 45. I feel like at 60 it targets higher on the chest.
 
The more incline the more front delts are active in the press...
 
hvactech said:
The more incline the more front delts are active in the press...
Click to expand...

This^...

....also, it depends...

Each degree of incline will target a different part of the chest and shoulder, with different stabilizer muscles.

Sometimes I'll prop up a bench with plate(s) underneath the top to give a different-type/degree of incline.

Hit it all...
 
Maybe Ill drop it down a little then, Im trying to find a way to define the upper and upper inner sides of my pectorals. Im sure that will mostly come from focusing on the squeeze at certain points in exercises, but wasn't sure if a higher angle helped as well. Since its activating delts it sounds like it is actually counter productive for the results Im looking for.

Probably just need to do more fly type exercises focusing on the contraction.
 
I prefer slight angles for both incline and decline work, as I can feel my chest taking more of the weight compared to using greater angles. Plates under one end of a flat bench or an adjustable bench set at a low incline (~20-30 degrees) is what I use the majority of the time. For incline bb work, I'll use a standard incline bench or set up a bench in a rack (or Smith) for less of an angle.
 
I'll drop angles each set sometimes too. You'd be amazed what a difference changing the angle during one workout can make. Start at 60 and do a set, drop one notch, do a set, drop one notch, another set, and keep going until the bench is flat. My chest hadn't been that sore in years the first time I tried it.
 
I'll switch it up, 30-60..

Dumbells on the higher end..
Barbells 30-45 depending on if I lift at home or the gym. I like to switch and give my shoulders a break seeing as they strain when I use higher angles with a BB.
 
I'm with the rest here the more incline the more the front deltoids will carry the load. try to go 30-45 with a slight wide reverse grip(palms face you) it destroys the chest IMO.
 
15-30 degrees will be optimal.
The most effective exercise for targeting the most pectoral fibers is the decline bench press.
A lot of factors come in to play with the bench including your ROM, mobility at shoulder, along with arch.
For some people a 30 degree incline could still equate to a flat bench based on the amount of arch.
Arching is mostly technique for powerlifting, however others tend to use it coupled with thrusting their hips. Defeating the purpose of the lift.
 
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