We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Difference Between Flat, Incline, and Decline

darreneatschicken
darreneatschicken Posts: 669 Member
edited March 2 in Fitness and Exercise
What are the differences between all these positions?

Replies

  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    Well, that's vague...

    Decline:

    b01c24f12b6b517e8fefd6c708ac5540.jpg?itok=nKyyy_4T

    Incline:

    57284467.jpg?w=650&h=406&keep_ratio=1&webp=1

    Flat:

    boost-your-bench-press-graphic-2.jpg
  • darreneatschicken
    darreneatschicken Posts: 669 Member
    I know, but why not just always do flat bench?
  • erickirb
    erickirb Posts: 12,294 Member
    Just the angle the angle your chest gets hit and how much tricep vs. shoulder activation is involved.
  • darreneatschicken
    darreneatschicken Posts: 669 Member
    I notice that in the pictures, only the guy doing the flat bench is arching his back.
  • erickirb
    erickirb Posts: 12,294 Member
    I know, but why not just always do flat bench?

    You can target weaker areas of chest/shoulder. Also if you are a body builder you can hit certain parts of the chest better to get the look you are going for.

    For a beginner it may be overkill to bother doing more than just flat, or if you prefer you can do just one of the others.
  • azymth99
    azymth99 Posts: 122 Member
    The pectoral has 3 major muscles that intersect at the shoulder. The 3 positions on the bench are meant to isolate each muscle (incline= upper, decline= lower, flat= middle). They ALL get worked when you do any of the 3 exercises, however the different positions are meant to isolate and concentrate on the muscle fibers individually.

    That's the short answer anyway. There are other muscles involved when you do these exercises (such as the deltoids, triceps etc.) and you can decrease the role that they play by changing positions.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Those are good examples of the three movements. The Triceps will be the primary mover in all three barbell lifts. The difference comes in how the secondary movements are recruited.

    Flat muscle recruitment: Triceps, pecs, lats (stabilize eccentric), deltoids, movement stabilized by core and legs

    Incline muscle recruitment: Triceps, upper region of pectorals, increased deltoid recruitment, lats (stabilize eccentrice. The legs will still help stabilize but probably less and the seat supporting your *kitten* will manage much of your balance.

    Decline: Triceps, lower region of pectorals, decreased deltoid recruitment (supposedly), stabilization of the eccentric is more balanced between lats and traps

    If you just want general upper body performance, the Flat bench is probably king. If you're more concerned with development of certain musculature, you may want to focus on the Incline and / or Decline. Also, some people that want to bench press but their shoulders can't handle the stress tend to handle the Decline better. With that being said, if you have shoulder issues then the Incline may be too much stress, but you'll have to mess with it.
  • azymth99
    azymth99 Posts: 122 Member
    And you can get by just doing flat bench press.

    Body builders like to concentrate on each muscle for the more sculpted look. But for strength, you are fine just doing flat benches.
This discussion has been closed.

Categories