Incline Bench vs. Flat Bench – Which is better?

This has been a topic many gym goers have been arguing about for ages.

So which is really the best one?

Well, first we must understand that the chest has three heads – upper, middle, and lower chest.

With incline, you target more of the upper chest while decline you target more of the middle and lower chest.

It is great to incorporate both, depending on what you are lacking.

In my personal opinion, I prefer incline over flat.

Why?

Many people have overdeveloped middle and lower chest but underdeveloped upper chest. Building that upper chest gives you that nice round look and fills in that area that tends to not get a lot of attention.

If you notice your physique – majority of the time your middle and lower chest are well-developed. Focus on your lacking points to complete that “full” look.

Bottom line: Assess your look, and work on your weak points. That will determine what is best for you.

Here are some references:

1. https://t.co/ioqUyUm15M (Research from the Journal of Strength and Conditioning Research)
2. https://t.co/vmfmIYYki5 (EMG studies on chest activation during bench press variations)