Looking around a gym on chest day will reveal two types of people; those that go straight to the flat bench and those that will argue endlessly on whether the incline is better for building a thick, broad chest.
When it comes to the discussion of incline vs. flat bench, the reality is rarely black and white.
The truth of the matter is that both variations are incredibly effective for building a great chest, they simply hit your muscles in slightly different ways, and therefore, it really does come down to personal preference.
Whether you want to learn why you should be doing an incline bench or flat bench, are looking for ways to maximize your gains, or simply want to know which of these two opposing exercises is the best use of your time, this guide is for you.
What Is the Flat Bench Press?
Flat bench pressing refers to a compound movement that takes places on a horizontal bench and works the chest.
The activity basically involves lifting a barbell or dumbbells from the resting position on the chest known as start position until the elbows are extended completely.
Flat bench press works mainly the middle section of pectoralis major along with anterior deltoids and triceps.
In addition, it also works the muscles on the sides of the chest, as well as the core.
Because of the movement pattern, the flat bench press is a fantastic choice for building overall chest strength and power as it allows one to use maximal weights.
What Is the Incline Bench Press?
The incline bench press is similar to the flat bench press, with the only difference being that the bench is placed at an incline of about 30 degrees.
The move can be performed with a barbell, dumbbells, or even a Smith machine.
The incline bench press primarily targets the upper part of the pectoralis major.
It also works the front deltoids, as well as your triceps.
Although your chest is doing most of the work, your shoulders need to be active as well.
Incline Bench Press vs. Flat Bench Press: What’s the Difference?
As mentioned, incline and flat bench press differ in the placement of the bench. Here are the primary incline bench vs. flat bench differences:
Feature |
Flat Bench Press |
Incline Bench Press |
Primary Target |
Middle chest | Upper chest |
Shoulder Involvement |
Moderate | Higher |
Maximum Weight |
Generally heavier | Slightly lighter |
Strength Development |
Excellent | Very good |
Chest Shape |
Overall thickness | Fuller upper chest |
Beginner Friendly |
Yes | Yes |
Both incline and flat bench presses work your chest, but they do so in a slightly different manner.
Which Bench Press Builds More Muscle?
Now, let’s talk about incline vs. flat bench for muscle gain.
If you’re trying to gain muscle size, you likely want to know which of these two moves is superior. As previously mentioned, both the incline and flat bench presses are great for building muscle mass, but they are inclined to do so in different places.
The flat bench allows you to press more weight, which places more stress on your muscles – a stimulus they will respond to by growing bigger and stronger.
On the other hand, the incline bench press allows you to target the upper part of your chest, which is usually the area that is lagging the most behind.
Unless you have a unique genetic disposition, most bodybuilders find that their middle and lower chest grow faster and fuller than their upper chest.
Therefore, if you want to achieve a nice, balanced chest, you should do both incline and flat bench presses.
Although some bodybuilders make the mistake of choosing only one exercise, most pros will do both to maximize their chest size.
Benefits of the Flat Bench Press
The flat bench press is a staple in most bodybuilders’ and powerlifters’ routines.
And it is not without reason – there are several benefits to it, including:
Building Overall Muscle Size
The flat bench press allows you to work your chest, shoulder, and core muscles simultaneously, which is great for gaining overall muscle size.
Lifting Heavier Weights
You can press significantly more weight on the flat bench compared to an incline bench, which is crucial for maximizing your muscle growth.
Improving Upper-Body Strength
The flat bench press is essential for building maximal upper body pressing strength.
Progressive Overload
It is very easy to track your progress with this exercise as you can simply add more weight every week.
Benefits of the Incline Bench Press
Although most people overlook it, the incline bench press has several benefits as well, such as:
Working the upper chest
The incline bench press is the best exercise for targeting the upper part of your chest.
Shoulder Stability
Doing incline presses regularly will increase shoulder stability.
Variety
Using different bench angles ensures that you do not get bored with your training.
Muscle symmetry
Working the upper chest with incline presses will help you achieve a more balanced, symmetrical look.
Is One Bench Safer Than the Other?
Both incline and flat benches are safe, assuming that you know how to use them correctly.
The primary difference between the two is that:
The flat bench enables weight lifting, increasing chances of injury with an excessive load.
In addition, you may also need a partner to lift weights with you on a flat bench.
However, the incline bench causes additional stress on your shoulders because of the angle curve.
A 30-degree incline is recommended in terms of safety because steeper angles will bring a greater chance of injury.
The importance of warming up and setting is greater than the angle of the incline.
Should Beginners Choose Incline or Flat Bench?
For beginners I would recommend the flat bench because it will help develop the pressing technique.
When you get used to it you could include an incline dumbbell press and chest flyes into your workout routine to guarantee that your chest is developing proportionally.
A very simple training split exemplary for beginners can include:
- Flat bench press, 3-4 sets
- Incline dumbbell press 3 sets
- Chest fly or push-ups 2-3 sets
If you are interested in cutting out the first stage of becoming more fit, one can also consider starting with incline dumbbell press.
Can I Do Incline and Flat Bench in the Same Workout?
Yes, you certainly can and should.
Most bodybuilders and powerlifters include both incline and flat bench presses in their routines.
One popular way to do that is to do the flat bench press first, then incline presses, and finally, some isolation exercises for your chest.
Another option is to change the order every week or every few months, so you do not get bored of always doing the same moves.
Common Mistakes to Avoid
Regardless of which bench you use, here are the most common incline and flat bench press mistakes to avoid:
- Bouncing the bar off your chest
- Using too much weight
- Keeping your elbows too wide
- Using a partial range of motion
- Not warming up properly
- Using too steep of an incline bench
If you want to maximize your gains, focus on doing each rep properly rather than lifting heavier weights with poor form.
Final Thoughts
When considering incline vs. flat bench, it is hard to say which one is better as both are great for building your chest. However, when it comes to maximizing your overall muscle size and strength, the flat bench press is one of the best exercises you can do.
On the other hand, if you feel that your upper chest is not as developed as the middle and lower part, you should definitely add the incline bench press to your routine.
Incline and flat bench presses should not be viewed as mutually exclusive options, but rather as two exercises that allow you to target the different parts of the chest. Doing incline and flat presses together is a great way to maximize your gains and achieve a nice, rounded chest.
