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Decline=lower, Flat=midrange, Incline=upper. In general, bench is a great exercise that will add mass to the chest, delta, and triceps; it also puts a lot of stress on the shoulder joint, elbows, and wrists. If your pushing yourself, then your gonna need a spot you can trust as well. With that said, I swore off bench…
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If you've got a kettlebell, mat, and about 45 minutes this will do the trick: https://youtu.be/XnNH7AtC87I For a quick fix, I've never had better leg development than from Front Squats, Stiff Leg Deadlifts, and Bodyweight Calf Raises. Set it up a a round robin through 3 to 5 sets and your legs should be fried.
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https://youtu.be/0lPHigqmvUw Nice Job All! Here's a bit of motivation for those days when its harder to get outside and get it done.
