Flat Incline Bench Ratio

When comparing the incline vs flat bench for aesthetics the incline bench press is going to be better. 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. In the chest wall the lower pec is naturally thicker than the upper pec.

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Lie back on an incline bench.

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. 80 of bench press. 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.

It gives you an overall more balanced and sculpted look if that s what you re going for. Military press standing strict. 60 of bench press or 75 of push press. 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.

Make sure the bench is adjusted to between 15 and 30 degrees on an incline. My buddies and i have been wondering for a while what s the best ratio to do flat incline and decline barbell bench. If you have a structural balanced upper body the ratio between incline press flat bench press should be approximately 90 percent. 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.

Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle.

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