What's better for chest incline or flat?

Author: Gisselle Schulist DVM  |  Last update: Tuesday, August 19, 2025

For targeting all of the chest, the flat bench is best. This study found it activates the middle and lower pecs more effectively. It's also a good choice for beginners. If you want to focus on your upper chest, an incline bench can help.

Is incline or flat better for chest growth?

For GENERAL chest growth, for a large majority of people, flat movements are going to be more productive than incline movements as it will build a greater mass of the pectorals. Pecs are thicker at the bottom for a reason. That's where a majority of the fibers are.

Should I do incline or flat chest first?

Always do flat before incline press. Flat worked lower half and incline worked upper half. You wouldn't be able to lower the bar to lower half if you did upper first.

Are incline or flat chest flys better?

It can also be easier on the shoulders for some people. For overall chest development, flat bench flies are often considered better. For targeting the upper chest, inclined flies are more effective. Incorporating both variations into your routine can provide a well-rounded chest workout.

Is incline or regular chest press better?

The incline press achieves superior activation of the upper chest and shoulders relative to the flat bench press. This is because the incline bench presses put more emphasis on the clavicular head of the pectoralis major, making it a key exercise for upper chest development.

Incline Vs Flat Bench Press For Athletes | Which Is Better?

Is incline or flat bench more effective?

For targeting all of the chest, the flat bench is best. This study found it activates the middle and lower pecs more effectively. It's also a good choice for beginners. If you want to focus on your upper chest, an incline bench can help.

Is flat chest press harder than incline?

Most people are 20 to 30% stronger in the flat bench press compared to the incline bench press. This is probably due to a more efficient pressing angle in the flat bench press, in which you can better use your strong chest muscles.

Should I do flat bench and incline on the same day?

If your goal is to build overall chest mass and strength, then doing both exercises on the same day can be beneficial. This is because you'll be targeting all areas of your chest in one workout session.

What if I only do incline bench?

Only performing the incline barbell bench press can lead to muscular imbalances. Since it engages more of the anterior delt, it can diminish your performance if you train shoulders the following day or in the same training session. You need a spotter if you want to train to failure.

Is it better to run flat or incline?

Walking or running on a flat treadmill primarily works your lower body muscles. But, including incline training may benefit endurance and muscle-building because, as Harvard Health reports, it “generates more muscle activity than walking or running on a flat surface, since you work against gravity.”

Does incline bench build a bigger chest?

Incline bench press training is one of the best upper chest exercises for chest strength and muscle mass, but for this bench press variation you need to ensure that you're not allowing your front delts to dominate the movement.

Is 20 degrees good for an incline bench?

The ideal bench angle for incline bench press is a range: 15-45 degrees. But here's why 15 degrees might not always be ideal depending on one significant factor. The greater you naturally arch, the higher the incline l'd recommend.

What incline is best for upper chest growth?

The optimal angle for targeting upper chest muscles in an incline bench press is around 30 degrees, as it maximizes muscle activation while maintaining the auxiliary role of the front deltoids.

What exercise works the lower chest?

Incline pushup

Pushups are a great multifunctional exercise because they work the entire upper body and back. Performing pushups at an incline will put more focus on the lower chest. Equipment: a flat workout bench, jump box, or step platform.

Is the decline bench worth it?

Decline bench pressing targets the lower chest muscles by increasing the stretch on the pectoralis major muscle and reducing the range of motion. This allows you to lift heavier weights and stimulate muscle growth in the lower chest.

Should I do overhead press first?

While multijoint movements are typically done first in your workout, when to do an overhead press actually depends on the variation. Barbell overhead pressing should be done as your main lift in a workout or as a first-level assistance lift.

How many chest workouts should I do?

On average, you would need to perform 3 – 4 chest exercises per workout if your goal is growing your chest through muscle hypertrophy and 2 – 3 exercises if you're aiming to build strength. The exact amount of chest exercises you should do per workout ultimately depends on your fitness level, goals, and preferences.

Should I do flat bench or incline bench first?

If you're starting out in strength training, it's probably better to start with a flat bench.

How many sets should I do per workout?

For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. There's no harm in spending more time in the gym, though. If you have the time and ambition, you could start with 4 to 8 sets per muscle per week, and work your way up to 8 to 12 sets.

Is an incline bench worth it?

Yes, beginners can benefit from using an incline bench in their home gym. It offers versatility and the ability to perform a wide range of exercises, helping them to target different muscle groups and build strength effectively.

Is incline or flat chest press harder?

The Role of Muscle Activation

This altered muscle activation is one significant reason why the incline bench press tends to be harder. While the flat bench press engages a more balanced activation of the pectorals, the incline position targets the upper pecs and shoulders more intensely.

What does decline chest press do?

The decline press works the pectorals, anterior deltoids, and triceps, with more emphasis on the lower chest (known as the sternal head) due to the decline of the bench. The lack of support from the legs and feet mean the core is activated to a greater degree as more stability is needed.

Can I skip incline bench press?

Incline bench press, never skip may be sometimes you skip flat bench but still you must do incline bench press. Also focus on increasing load & intensity with the same efforts you are always putting on flat bench, you can't take it a casual movement.

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