What To Know
- The incline bench press and the standard bench press are two of the most popular chest exercises in the gym.
- The range of motion for the incline bench press is shorter than the range of motion for the standard bench press.
- You can perform the incline bench press and the standard bench press on the same day or on different days.
The incline bench press and the standard bench press are two of the most popular chest exercises in the gym. Both exercises have their own unique benefits and drawbacks, so it’s important to understand the differences between them before you decide which one is right for you.
In this blog post, we will compare the incline bench press and the standard bench press in terms of:
- Muscle activation
- Range of motion
- Safety
- Effectiveness
We will also provide tips on how to perform each exercise correctly and how to incorporate them into your workout routine.
Which Muscles Do the Incline Bench Press and Standard Bench Press Work?
The incline bench press and the standard bench press both work the pectoralis major, pectoralis minor, and anterior deltoids. However, the incline bench press places more emphasis on the upper pectoralis major, while the standard bench press places more emphasis on the lower pectoralis major.
Range of Motion
The range of motion for the incline bench press is shorter than the range of motion for the standard bench press. This is because the incline bench press is performed with the bench set at an angle, which limits the amount of movement that the bar can travel.
Safety
The incline bench press is generally considered to be a safer exercise than the standard bench press. This is because the incline bench press places less stress on the shoulders and elbows. However, it is important to note that any exercise can be dangerous if it is performed incorrectly.
Effectiveness
Both the incline bench press and the standard bench press are effective exercises for building chest muscle. However, some studies have shown that the incline bench press may be slightly more effective than the standard bench press for building upper chest muscle.
How to Perform the Incline Bench Press
1. Lie on an incline bench with your feet flat on the floor.
2. Grip the bar with your hands shoulder-width apart, with your palms facing forward.
3. Lower the bar to your chest, keeping your elbows close to your body.
4. Press the bar back up to the starting position, keeping your elbows slightly flared.
How to Perform the Standard Bench Press
1. Lie on a flat bench with your feet flat on the floor.
2. Grip the bar with your hands shoulder-width apart, with your palms facing forward.
3. Lower the bar to your chest, keeping your elbows close to your body.
4. Press the bar back up to the starting position, keeping your elbows slightly flared.
Tips for Performing the Incline Bench Press and Standard Bench Press
- Use a weight that is challenging but allows you to maintain good form.
- Keep your core engaged throughout the exercise.
- Don’t arch your back or hyperextend your elbows.
- Breathe out as you press the bar up and inhale as you lower it.
Incorporating the Incline Bench Press and Standard Bench Press into Your Workout Routine
The incline bench press and the standard bench press can both be incorporated into a chest workout routine. If you are new to weightlifting, it is best to start with a light weight and gradually increase the weight as you get stronger.
You can perform the incline bench press and the standard bench press on the same day or on different days. If you are performing them on the same day, it is best to do the incline bench press first, as it is a more challenging exercise.
Summary: Incline Bench Press vs Standard
The incline bench press and the standard bench press are both effective exercises for building chest muscle. The incline bench press places more emphasis on the upper pectoralis major, while the standard bench press places more emphasis on the lower pectoralis major. Ultimately, the best exercise for you will depend on your individual goals and preferences.
Information You Need to Know
Q: Which exercise is better for building upper chest muscle?
A: The incline bench press is better for building upper chest muscle.
Q: Which exercise is safer?
A: The incline bench press is generally considered to be safer than the standard bench press.
Q: How often should I perform the incline bench press and standard bench press?
A: You can perform the incline bench press and standard bench press 1-2 times per week.
