Thread: Incline versus flat bench

Generally incline bench is safer than flat especially for past shoulder injuries. Flat bench has probably injured more shoulders than any other exercise. But form is paramount as well as being senisble with the weight used. Loads of guys bench the same way no matter the incline of the bench. Meaning the plane of movement is the same so I try to change things up. I do flat, incline and decline presses rotating them through the week. I usually use a suicide grip as I am more comfortable like that. Hammer grip db presses are also easier on the shoulder as mentioned above. Chest dips are an incredible exercise for the chest.

Obviously heavy and progressive training is ideal for all bodyparts and chest is no different. But for me personally I have had much better results utilizing a mix of heavy bench with machines using lighter weight and really squeezing on every rep. Many hammer strength chest machines are ideal for this. I naturally have a weak chest and poor muscle mind connection but I found by utilizing certain machines has made a massive difference. Go heavy but really focus on form and squeezing the chest on every rep and really making it burn. Ben Pakulski and Charles Glass have some great videos on you tube regarding form and technique.