Incline vs. Flat Bench: What’s Best for Your Chest?

Both incline and flat bench chest presses are effective for developing the chest, though they emphasize the muscles in slightly different ways. For optimal gains, think about incorporating both variations into your workout plan.

From swimming to pushing a shopping cart or tossing a ball, strong chest muscles play a critical role in many daily activities.

It’s important to train your chest like any other muscle group. One of the most widely used and efficient movements for targeting the chest is the chest press. But which is superior: the incline or the flat bench chest press?

There isn’t a definitive right or wrong choice. It largely depends on personal preference, your goals, and what you’re aiming to accomplish. To get the best of both worlds, include both chest press types in your routine, as they target nearly the same muscles but stress them in different manners.

Let’s examine each option more closely.

The following table demonstrates that both incline and flat bench presses engage a variety of chest and related muscles.

Pectoralis major: yes / yes
Anterior deltoid: yes / yes
Triceps brachii: yes / yes

Incline bench presses

The pectoralis major consists of a clavicular head and a sternocostal head (upper and lower pec).

The incline press aims to place more emphasis on the upper pecs. The principal advantage of performing incline presses is to enhance development of the upper chest.

When the bench is set between 15 and 30 degrees, your shoulders become more engaged because the movement resembles a shoulder press. Additionally, the bench angle tends to put less strain on the rotator cuff, which is a frequent injury site with flat benching.

There are trade-offs with the incline press. Because it targets the upper pectoral region more, it can lead to greater development there, while the flat bench often contributes to fuller pec mass across the entire muscle.

At this incline you also recruit your deltoids more, so avoid training shoulders the following day. Overtraining can occur if you work the same muscle group on consecutive days, increasing the risk of injury.

Incline chest press, step by step

1. Set an incline bench to about 15–30 degrees and lie back. If the angle goes past 30 degrees, the movement begins to target the anterior deltoids more than the chest. Your grip should be such that your elbows form roughly a 90-degree angle at the bottom.
2. Grasp the bar with a shoulder-width grip, palms facing away, fingers wrapped around the bar. Unrack the bar and hold it directly over you with your arms locked out.
3. Inhale and lower the bar slowly until it’s about an inch from your chest. Keep the bar aligned with your upper chest throughout. Your arms should be at a 45-degree angle, tucked toward your sides.
4. Pause for one count at the bottom, then exhale forcefully and press the bar back to the starting position. Lock your arms briefly, then lower slowly.
5. Perform 12 reps, then return the bar to the rack.
6. Complete five sets total, increasing the weight progressively after each set.

Flat bench presses

As noted, the pectoralis major has upper and lower heads. On a flat bench, both heads receive a more even stimulus, making this lift ideal for overall chest development.

The flat bench press is a more natural motion compared to many daily movements. However, like the incline press, it has potential downsides.

Bodybuilder Dorian Yates once stated: “I don’t even include flat benching in my pec routine because I think it stresses the front deltoids far too much to be an effective exercise for building the chest. Also, the angle of the flat bench press puts the pec tendons in a vulnerable position. Most shoulder injuries and overuse injuries can be stemmed from flat benching. Many torn pecs in bodybuilding have been the result of heavy flat bench presses.”

As a trainer, I observe shoulder injuries frequently in men. Common mistakes include:

• not having a spotter to assist properly
• no one available to help rerack the bar
• gripping the bar unevenly
• a dominant side lifting more weight, causing a tilt

As with any pressing movement, warm your chest and shoulders thoroughly with resistance bands and stretching. For safe flat benching, ensure full shoulder mobility and stable scapular control to lower injury risk.

If you feel any pain during flat bench presses, consider switching to the incline bench or using dumbbells instead.

Ultimately, it’s up to your preferences and objectives. The flat bench press is superior for broad pec development.

Many coaches find the incline press gentler on the pecs, shoulders, and rotator cuffs. With numerous chest-strengthening options available, both bench variations will be effective when performed correctly.

Below are tips to ensure you execute each movement safely and effectively.

Flat bench chest press, step by step

1. Lie on the flat bench with your head and neck supported. Keep your knees at roughly 90 degrees and feet flat on the floor. If your back arches off the bench, consider placing your feet on the bench instead. Position yourself so the bar sits over your chest. Grip the bar slightly wider than shoulder-width, with elbows bent to about 90 degrees and palms facing away, fingers wrapped around the bar.
2. Exhale, brace your core, and press the bar off the rack using your chest muscles. Lock your arms at the top and squeeze your pecs.
3. Inhale and lower the bar slowly to about an inch above your chest. The lowering phase should take about twice as long as the pressing phase.
4. Explosively press back to the start using your pectorals. Do 12 reps, then increase weight for your next set.
5. Perform five sets in total.

Safety precautions

When using dumbbells, avoid dropping them down to your sides when finished; this can injure your rotator cuff and others nearby.

If no spotter is available to remove the weights, rest the dumbbells on your chest and perform a crunch to help you sit up, then lower the dumbbells to your thighs and then to the floor.

If you’re new to these movements, always use a spotter. If one isn’t available, be conservative with the weight you choose.