Flat Incline Bench Ratio

The general consensus seems to be that an incline of 15 30 degrees will put optimal stress on the upper pec while keeping the recruitment of the front delts to a minimum. Military press standing strict. My buddies and i have been wondering for a while what s the best ratio to do flat incline and decline barbell bench.

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It gives you an overall more balanced and sculpted look if that s what you re going for.

Flat incline bench ratio.

Incline presses and flat bench presses are supposed to be performed with medium grip and the angle in the incline bench presses is 30 degree. When comparing the incline vs flat bench for aesthetics the incline bench press is going to be better. Lie back on an incline bench. Make sure the bench is adjusted to between 15 and 30 degrees on an incline.

If you have a structural balanced upper body the ratio between incline press flat bench press should be approximately 90 percent. For example if a lifter s power clean and power snatches have a very high ratio are above 85 and 67 5 versus the clean and snatch it tells me that the individual is either super powerful or has technical or mobility. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. Anything higher than 30 degrees mainly works the anterior deltoids shoulders.

That means that the upper pec needs to be worked more than the lower. One guy says that incline should be done with 10 20lbs less than flat and that decline should be done with 10 20lbs more than flat. 80 of bench press. 60 of bench press or 75 of push press.

In the chest wall the lower pec is naturally thicker than the upper pec.

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