incline/decline bench

[happyhourhero]

I have heard two conflicting views on incline and decline bench press. The first is that these two and regular bench all work different parts of your pecs. The second is that it doesn't matter because there are not different parts to the pec muscle - it is just one muscle and that these exercises are just variations you can use to change up your routine when needed.

So if somebody could clear this up for me i'd appreciate it and i'm curious because my upper pecs could be developed a little better

 

[drixsa]

overall they do very similar things

but incline bench press will help the look of your upper chest more

as will mililary press and upright rows

 

[elvis aint dead yet]

From what I've researched, what I've heard, and what I've read and come to think from experience, decline presses really don't do anything different then normal bench presses.

Inclines work a little different area then normal benches though.

 

[xyzzy]

to agree with elvis, from my experience Ive heard/read the same thing... declines don't do anything different from normal benches.

 

[FitnessGuy]

Originally posted by happyhourhero
The first is that these two and regular bench all work different parts of your pecs. The second is that it doesn't matter because there are not different parts to the pec muscle - it is just one muscle and that these exercises are just variations you can use to change up your routine when needed.

This is true, the chest contracts as a whole however there are 2 parts, upper and lower. When you do inclines more "emphasis" is put onto the upper chest and when you do declines more "emphasis" is put onto the lower chest. Regardless of which you do though, the chest contracts as a whole. Meaning that you don't really need to do inclines to build the upper chest. Of course, just because you don't need to do something doesn't mean it doesn't help. I just do flat bench and do inclines on occasion.

 

[happyhourhero]

right on, thanks everyone

 

[true|hockey]

declines work the lower portion of your chest from what i understand. In fact, I recall hearing that flat bench is the most useless of the two ( incline/ decline) . only those two force one to use spacific parts of their chest muscle.

Military press works front delt. I prefer arnold curls for that since it hits front and side delts.

 

[NMMWCR]

You'll get a lot better results from changing the width of your grip than the angle of the bench. Try it sometime, narrow grip one week, followed by wide grip next week. It's a good technique for busting plateau on your chest.

 

[mateo_g]

Its a good idea to work your mucles slightly differently every now and again, because your body can get used to certain motions. So, it is not really needed to do declines and inclines, but you should include them into your routine every few workout days to blast your muscles using a fresh movement.

 

[Neo]

you've got the major and the minor muscles in your chest, minor down the bottom, major up top, incline works the major, decline the minor. The reason so few ppl do decline is because few people have troubles in growing their minor with flat benching.