Many people believe that the incline bench press primarily targets the upper chest, neglecting the mid and lower pectoral muscles. This is a misconception. A recent study compared flat bench press to incline bench press and found similar growth in the lower and mid pec regions, with the incline press showing even greater development in the upper pecs.
Incline Bench Press
While this is just one study, it suggests that the incline press effectively targets the entire chest, not just the upper portion. Ultimately, the “best” choice depends on individual preference and how each exercise feels. If a shallow incline effectively engages your pecs, it may be the superior option.
An incline of between 30 and 45 degrees is often preferred. Angles steeper than 45 degrees tend to shift the focus towards the shoulders, reducing pectoral activation.
Flat Bench Press
Therefore, choosing between flat and incline bench press comes down to individual response and training goals. Both exercises offer significant benefits for chest development. Experimenting with different angles and finding what works best for your body is key to maximizing muscle growth.
