Generally speaking, when comparing the decline bench press to the incline bench press, the decline overall activated more muscle fibers (1). Compared to the Flat Bench Press, the Incline Bench Press more heavily targets the upper portion of the pecs (the clavicular head) and the anterior deltoids (the area between the pecs and the front of the shoulders). This unfortunate phenomenon leads to some simple questions going unasked. Prime members enjoy FREE Delivery and exclusive access to music, movies, TV shows, original audio series, and Kindle books. The major muscle group targeted by the Flat Bench Press is the pectoralis major, also known simply as the "pecs." The bench press targets the pectoral muscles, regardless of whether the lifter is flat, on a decline, or an incline. | Decline Fly. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Embarrassing themselves. Top subscription boxes – right to your door, © 1996-2021, Amazon.com, Inc. or its affiliates. However, if you have shoulder issues, you might be better off staying away from the Incline Bench Press. The angle of the exercise puts significantly more stress on your shoulders and rotator cuffs, which could be problematic for overhead athletes like baseball pitchers and quarterbacks. | Free shipping. While the flat bench press is perfectly level to the ground and the incline bench press is at an upward slope, the decline bench press offers more of a challenge. or Best Offer. Everyone likes to come off as an all-knowing weight room warrior, and no one wants to be the clueless person who has no idea how to work out. 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RELATED: How to Fix 3 Common Bench Press Form Mistakes. For some athletes, such as football lineman, who must come out of their stance and hit on the rise, the angle of the Incline Bench Press could translate better to sports movements than the Flat Bench Press. FLAT BENCH The higher the incline of the bench, the more the exercise targets your shoulders and deltoids. When the bench is set at an incline (15 to 30 degrees), you activate your shoulders more since it’s comparable to a shoulder press. Generally speaking, athletes can lift more weight on the Decline Bench Press than on either the Flat or the Incline Bench. Expand your workout routine with optional attachments like the Best Fitness Leg … Because a larger part of the pectoralis major is being activated, people are often more able to lift heavier weight loads during a decline bench press when compared to the incline bench press. Until now. Incline Decline Benches - Exercise benches are a must for any home fitness enthusiast. 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