Incline vs. Flat Bench Press: Science Says This Variation is Best for Pec Growth
The debate of which angle is best for bench press may not rival that of the rifts caused by sumo vs. conventional deadlifts, but it certainly causes a stir in comment sections. So much so, that researchers have set out to compare the angles of the bench press on muscle activation.
While the study is small, it sheds light on which bench press angle may be best for our goals.
The Study
The study, published in The Journal of Physical Therapy Science, aimed to examine the differences in muscle activity during the bench press at different angles. Unlike previous studies that focused on experienced individuals, this research investigated beginners with less than a year of training experience.
The Methods
The study included:
15 participants with no significant training experience.
Their one-rep max (1RM) was first measured at a bench angle of 0 degrees, then participants performed bench presses at 50% of their 1RM at three different angles: 0, 30, and 60 degrees for 3 reps.
EMG was recorded to assess muscle activity at each angle
The muscles analysed included: the upper, middle, and lower pectoralis major, anterior deltoids, medial and lateral triceps brachii.
The Results
Pectoralis major: No significant difference was observed in the upper pectoralis major across angles. However, the middle and lower pectoralis major showed significantly lower activity at higher angles. The highest activation for both was at 0 degrees, with it progressively decreasing at 30 and 60 degrees.
Anterior deltoid: Activity increased significantly as the bench angle increased, with the highest activation recorded at 60 degrees.
Triceps brachii: The medial and lateral triceps brachii exhibited significantly greater activation at 60 degrees compared to 0 and 30 degrees.
The Conclusion
The findings indicate that bench press angle significantly affects muscle activation. For the pectoralis major, a flat bench (0 degrees) was most effective, while a higher incline (60 degrees) maximised anterior deltoid and triceps brachii engagement.
These results suggest that adjusting the bench angle allows for targeted muscle activation, which may improve training efficiency.
Incline vs. Flat Bench Press: Which is Best?
It's generally believed that the incline press is better for the upper chest, while the flat bench is better for the lower chest. However, this study challenges that idea.
While it was a small study and had limitations, the researchers found that a flat bench was best for working the middle and lower chest, with muscle activation decreasing as the bench angle increased.
That said, it doesn’t completely disprove the benefits of the incline bench for the upper chest. The study found that upper pec activation was highest at a 30-degree incline, suggesting that a slight incline might still be the best option for targeting that area.
Choosing between the flat and incline bench press ultimately depends on your goals:
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. The study showed the highest upper pec activation at a 30-degree incline, indicating that a slight incline is useful but going too steep shifts more work to the shoulders.
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