What To Know
- By elevating the bench, the incline bench press helps to reduce stress on the shoulders, making it a safer option for those with shoulder injuries or pain.
- Due to the increased angle of the bench, less weight can be lifted in the incline bench press compared to the bench press.
- However, if you are looking to target the upper chest muscles or reduce shoulder strain, the incline bench press may be a better choice.
When it comes to upper body strength training, the bench press and incline bench press are two of the most popular exercises. Both exercises target the chest muscles, but they do so in slightly different ways. In this blog post, we will compare the incline bench press vs. bench, discussing the benefits and drawbacks of each exercise and helping you decide which one is right for your goals.
Benefits of the Incline Bench Press
The incline bench press offers several benefits over the bench press:
- Increased chest activation: The incline bench press places more emphasis on the upper chest muscles, which are often underdeveloped in many people.
- Reduced shoulder strain: By elevating the bench, the incline bench press helps to reduce stress on the shoulders, making it a safer option for those with shoulder injuries or pain.
- Improved core stability: The incline bench press requires more core engagement than the bench press, which can help to improve overall stability and balance.
Drawbacks of the Incline Bench Press
While the incline bench press offers some advantages, it also has a few drawbacks:
- Less weight can be lifted: Due to the increased angle of the bench, less weight can be lifted in the incline bench press compared to the bench press.
- May not be suitable for all fitness levels: The incline bench press can be more challenging than the bench press, making it less suitable for beginners or those with limited strength.
Benefits of the Bench Press
The bench press is a classic upper body exercise that offers a number of benefits:
- Builds overall chest strength: The bench press is a compound exercise that works multiple muscle groups in the chest, including the upper, middle, and lower chest.
- Increases shoulder strength: The bench press also works the shoulders, making it a great exercise for building overall shoulder strength and stability.
- Improves triceps strength: The triceps muscles are used to extend the elbows during the bench press, so this exercise can help to improve triceps strength and definition.
Drawbacks of the Bench Press
The bench press also has a few drawbacks:
- Can be hard on the shoulders: The bench press can put a lot of stress on the shoulders, especially if proper form is not used.
- May not be suitable for all fitness levels: The bench press can be a challenging exercise, especially for beginners or those with limited strength.
- Can cause back pain: If the bench press is not performed correctly, it can put strain on the lower back, leading to pain or injury.
Which Exercise is Right for You?
The best exercise for you depends on your individual goals and fitness level. If you are looking to build overall chest strength and mass, the bench press is a great option. However, if you are looking to target the upper chest muscles or reduce shoulder strain, the incline bench press may be a better choice.
How to Perform the Incline Bench Press
1. Adjust the bench to an incline of 30-45 degrees.
2. Lie down on the bench with your feet flat on the floor and your back against the pad.
3. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
4. Lower the barbell to your chest, keeping your elbows tucked in.
5. Press the barbell back up to the starting position, extending your elbows fully.
How to Perform the Bench Press
1. Lie down on a flat bench with your feet flat on the floor and your back against the pad.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Press the barbell back up to the starting position, extending your elbows fully.
Tips for Getting the Most Out of Your Bench Press or Incline Bench Press Workout
- Use proper form: It is important to use proper form when performing the bench press or incline bench press to avoid injury and maximize results.
- Warm up properly: Always warm up before performing any weightlifting exercises, including the bench press and incline bench press.
- Use a spotter: If you are lifting heavy weights, it is important to have a spotter to assist you in case you need help.
- Listen to your body: If you experience any pain or discomfort while performing the bench press or incline bench press, stop the exercise and consult with a doctor or physical therapist.
Top Questions Asked
Q: Which exercise is better for building muscle mass, the bench press or incline bench press?
A: The bench press is a better exercise for building overall chest muscle mass, as it works more muscle groups.
Q: Which exercise is better for targeting the upper chest muscles?
A: The incline bench press is a better exercise for targeting the upper chest muscles.
Q: Can I do both the bench press and incline bench press in the same workout?
A: Yes, you can do both the bench press and incline bench press in the same workout, but it is important to prioritize one exercise over the other.
