incline bench angle

[prodigy06]

what angle do you guys use on this movement? I like lower then average (35ish) cause I can use more weight. Do you think it matters all that much if I use 35 or 45? It still hits the upper peck the sme, right?

 

[pat dasein]

I set it at 45 to split the difference between flat bench and military press.

 

[NiteHawk]

When doing incline bench press, the angle of the bench should never go past 30 degrees.

 

[pat dasein]

why

 

[iluvdeadlifts]

I'd always use a 30 degree angle as well, otherwise it brings too much of the anterior deltoid into play. You're trying to focus on the upper chest, not the front delt. If you want to focus more on the front delt, use a different exercise!

ilds

 

[bigbench]

Well I agree with you guys, but you cant always say that you can never go past 30 degrees. Some peoples frame, muscle size, etc.. can determine which angle to best hit the upper pecs. Another factor that some must need to consider, is ones technique. Some people have a natural arc in their back when the press, if it is too much of an arc, and the bench is set at 30 degrees, then in actuality, the chest is more at a 10-15 degree angle which does not place a lot of emphasis on the upper pec. For those individuals, you can go up to as much as 45degrees and it will actually be optimal for that person

 

[FiberSynk]

The upper pec doesnt exist, and regardless of angle for form you are going to be using the deltiods a huge ammount during any press, the primary fucntion of them is upper arm supination and shoulder stabilization DURING a press, there is no way to take "most of the deltoids out". Simply put, apply this to training and you will be amazed how a basic logical approach can help everyone.

30 degrees is going to optimal for 95% of people, and what a different or non-optimal body type neccesitates is a different form not a different exercise or angle. When choosing an angle, pick the angle that allows the most work to be done before exhaustion (weight and distance moved) some will say that's not optimal for whatever reason, remind them that the big three of exercises known to pack on the most mass are the ones that use the most weight conincedently...

 

[advanced-stealth]

My understanding is 30 degrees is correct. If the angle is more than 30 degrees then the deltoid begins to move the weight, which you would not want so you can isolate the chest muscles.

Just from my studies and training.

 

[Reinheart]

I agree with bb and iluvdeads. Good points.

 

[rodger]

30 degrees for me.

 

[Ramstein II]

I'm not going to get into the clavical head (upper chest) versus sternal head (lower chest) debate but only to say that I personally can flex just my upper pecs or lower pecs which is enough evidence for me that I need to work my chest at different angles.

Now, I personally like low incline (25-30 degrees). But note: you must account for the arch in your back. You can arch your back enough on a 45 degree fixed incline to make it a 30 degree incline in execution--know what I mean? You can also stress the upper chest on a flat bench by taking the bar to your clavical--obviously be careful if you have tight shouldlers--but the point is you can make any angle of bench work if you find the groove.