Which Bench Press is Best? (FLAT / INCLINE / DECLINE)

If you want to build a big chest, you better be bench pressing. Whether that is the flat bench press, decline bench press, or the incline bench press; make sure you are doing at least one. However, I believe that one stands above the rest.

And that is the incline bench press.

As a matter of fact, research has shown that the incline bench press is the variation that engages the most overall muscle fibers of the pecs, from top to bottom. Believe it or not, it’s actually more than the flat bench press.

Much of this has to do with the fact that the incline bench press bar path just requires your chest to do a lot more work than the other variations.

It turns out, the distance that the bar travels on the incline bench press is approximately 15% further than the distance of the flat bench press and almost 25% more than the decline bench press.

It also has to do with the fact that the added travel occurs almost exclusively in the bottom range of the repetition which is where the pecs are at the greatest amount of stretch. New research has shown that the greatest stimulus for muscle hypertrophy occurs in the greatest stretch position.

And to get the most stretch possible of any of the bench press variations, you will want to start using dumbbells instead of the barbell.

Why?

While the barbell gets stopped by your chest at the bottom of the rep, the dumbbells will allow you to explore even just 1-2 extra inches of stretch that will lead to even greater stimulation of those hard to grow chest fibers.

For more tips on how to build muscle and get a big chest, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).