What To Know
- The range of motion for the incline bench press is shorter than the range of motion for the normal bench press.
- The normal bench press is a better choice for targeting the middle and lower chest and for building overall upper body strength.
The incline bench press and the normal bench press are two of the most popular exercises for building upper body strength. Both exercises target the chest, shoulders, and triceps, but they do so in slightly different ways. In this blog post, we will compare the incline bench press vs. normal bench press and discuss which one is better for building upper body strength.
Muscles Targeted
The incline bench press primarily targets the upper chest, while the normal bench press targets the middle and lower chest. The incline bench press also places more emphasis on the anterior deltoids (front shoulders) and triceps.
Range of Motion
The range of motion for the incline bench press is shorter than the range of motion for the normal bench press. This is because the incline bench press is performed with the bench at an angle, which reduces the distance that the bar has to travel.
Weight Used
The weight used for the incline bench press is typically lighter than the weight used for the normal bench press. This is because the incline bench press is a more challenging exercise, and it is easier to maintain proper form with a lighter weight.
Benefits of the Incline Bench Press
- Targets the upper chest
- Places more emphasis on the anterior deltoids and triceps
- Can help to improve posture
- Can help to reduce the risk of shoulder injuries
Benefits of the Normal Bench Press
- Targets the middle and lower chest
- Can be used to lift heavier weights
- Is a more compound exercise, which means that it works multiple muscle groups at once
- Can help to build overall upper body strength
Which Exercise is Better?
The incline bench press and the normal bench press are both effective exercises for building upper body strength. However, the incline bench press is a better choice for targeting the upper chest, anterior deltoids, and triceps. The normal bench press is a better choice for targeting the middle and lower chest and for building overall upper body strength.
How to Choose the Right Exercise for You
The best exercise for you will depend on your individual goals and fitness level. If you are new to weightlifting, the normal bench press is a good place to start. Once you have mastered the normal bench press, you can add the incline bench press to your routine to target your upper chest and shoulders.
Sample Workout Plan
Here is a sample workout plan that includes both the incline bench press and the normal bench press:
- Monday: Incline bench press, 3 sets of 8-12 repetitions
- Tuesday: Normal bench press, 3 sets of 8-12 repetitions
- Wednesday: Rest
- Thursday: Incline bench press, 3 sets of 8-12 repetitions
- Friday: Normal bench press, 3 sets of 8-12 repetitions
- Saturday: Rest
- Sunday: Rest
The Bottom Line
The incline bench press and the normal bench press are both effective exercises for building upper body strength. The incline bench press is a better choice for targeting the upper chest, anterior deltoids, and triceps. The normal bench press is a better choice for targeting the middle and lower chest and for building overall upper body strength.
Frequently Asked Questions
Q: Which exercise is better for building mass?
A: The normal bench press is better for building mass because it allows you to lift heavier weights.
Q: Which exercise is better for improving strength?
A: Both exercises are effective for improving strength, but the incline bench press may be slightly better for improving upper body strength.
Q: Which exercise is better for beginners?
A: The normal bench press is a better choice for beginners because it is easier to learn and perform correctly.
