The best time to use a bench press or incline press depends on your fitness goals and the muscles you want to target during your workout.
Here are the key differences between bench press and incline press, along with the best times to use them:
| Bench press: | This exercise is ideal for targeting the chest muscles, including the pectoralis major and minor. It is best performed at the beginning of your workout when you have the most energy, and you can focus on lifting heavy weights to stimulate muscle growth. |
| Incline press: | This exercise targets the upper chest muscles more than the standard bench press. It works best when performed after the bench press, as part of a compound movement routine, to fully exhaust the chest muscles and ensure an even workout. Additionally, incline press helps to develop shoulder strength and stability. |
Both exercises are great for building upper body strength and increasing muscle mass, but you can target specific areas of the chest muscles based on the type of press you choose to perform.
Bench press vs incline press
The bench press and the incline press are two of the most widely used exercises for upper body strength and power development. Both moves are popular in strength and conditioning regimes, as well as amongst bodybuilders. However, each exercise offers different benefits, so determining the best time to use a bench press or an incline press can help maximize the effectiveness of both exercises.
Let’s take a look at the differences between the two exercises.
Muscles worked during Bench Press
The bench press is one of the most effective exercises to strengthen and tone your upper body. Muscles worked during the bench press include the chest, shoulders, and triceps. The incline press is a variation of the bench press that targets your upper chest muscles more effectively.
| Bench Press: | This exercise primarily works your chest muscles, with the front deltoids and triceps also engaged. The bench press is typically performed with a flat bench that allows you to lift the maximum amount of weight with proper form. |
| Incline Press: | This exercise involves lifting the weight on an inclined bench, which places more emphasis on your upper chest muscles. The incline press engages your front deltoids, triceps, and upper pectoral muscles more effectively than the bench press. |
The best time to use the bench press or incline press depends on your fitness goals. If you want to build overall chest strength and size, the bench press is the best option. If you’re looking to target your upper chest specifically for more defined pecs, the incline press is the better choice.
Pro tip: Incorporate both exercises into your upper body workout routine to maximize your results.
Muscles worked during Incline Press
The incline press targets the upper chest, anterior deltoids, and triceps, making it a great exercise to add variety to your workout routine.
Unlike the bench press, which mainly targets the lower and middle chest muscles, the incline press focuses on the upper portion of the chest muscles. Additionally, the incline press can help improve posture and shoulder strength, making it an excellent choice for athletes and fitness enthusiasts alike.
When choosing between bench press and incline press, it’s essential to consider your workout goals and fitness level. If you’re new to strength training or have shoulder issues, the incline press may be a better choice as it reduces stress on the shoulder joint. Otherwise, incorporating both exercises into your routine can help you achieve a well-rounded chest workout.
Pros and Cons of both exercises
Bench Press and Incline Press are two popular exercises that target different muscle groups and have their pros and cons.
Bench Press is an overall strength builder that targets the chest, shoulders, and triceps. It’s a standard exercise that is useful for adding mass to the upper body, but it can put stress on the shoulders and may lead to injury if not performed correctly.
Incline Press, on the other hand, targets the upper portion of your chest, building mass and enhancing definition. It’s less stressful on the shoulders and is a great alternative for those with shoulder or joint problems.
When choosing between the two, consider your fitness goals, current fitness level, and body type. Bench Press is ideal for building overall strength and mass, while Incline Press is perfect for enhancing definition, shaping the chest, and preventing injury.
Pro Tip: To maximize the benefits of both exercises, incorporate them into your workout routine in a balanced way, with proper form and adequate rest between sessions.
When to use Bench Press in your Workouts
Bench Press is a popular exercise for a variety of reasons. It is a compound exercise that can be used to target a range of muscles in the upper body. It also allows you to lift heavier weight, making it a great exercise for building strength and muscle mass.
But when should you use a bench press in your workouts? Let’s explore the benefits and other considerations of using a bench press in your routine.
Chest Development
Bench press and incline press are both effective exercises for chest development, but they should be used at different times in your workout routine for optimal results.
The bench press targets the middle and lower part of the chest, while the incline press targets the upper part of the chest and shoulders.
Here’s when you should use each exercise in your workout:
| Exercise | When to use |
| Bench press | Use the bench press during the beginning of your workout routine when you have the most energy and strength to lift heavier weights. This exercise is ideal for building overall chest strength and mass. |
| Incline press | Use the incline press towards the end of your workout when your chest is more fatigued. This exercise targets the upper chest and shoulders, which tend to be weaker and harder to develop. |
Note that incorporating both exercises in your workout routine can lead to more balanced and effective chest development.
Strength Development
Bench presses and incline presses are two common exercises that target the upper body muscle groups, particularly the chest, shoulders, and triceps. While both exercises are effective in building strength, there are certain scenarios where one is more appropriate than the other.
Use bench presses when you want to target your chest muscles and improve upper body strength.
Use incline presses when you want to target your upper chest and front shoulders. This exercise is also beneficial for those with shoulder or neck pain, as it reduces strain on these areas.
To get the most out of your workouts, consider incorporating both exercises into your routine. Aim to do bench presses twice a week and incline presses once a week, ensuring you use proper form and a challenging weight.
Pro tip: Remember to warm up before any strength training exercise to avoid injury and increase performance.
Hypertrophy Focus
The bench press and incline press are both effective exercises for building upper body strength and hypertrophy. However, the key difference between the two lies in the muscle emphasis.
The bench press primarily targets the chest and triceps, while also working the shoulders and biceps to a lesser extent. On the other hand, the incline press places more emphasis on the shoulders and upper chest, with secondary activation of the triceps and biceps.
When planning your workouts, it’s important to consider your overall training goals and desired muscle development. If you’re looking to focus on chest and tricep hypertrophy, the bench press may be the better choice. However, if you want to primarily target your shoulders and upper chest, the incline press would be the way to go.
It’s also worth noting that both exercises can be beneficial for overall upper body strength and mass, and can be incorporated into your routine in different ways to achieve varied results. Ultimately, the decision to use bench press or incline press comes down to your individual goals and training program.
When to use Incline Press in your Workouts
Incline presses are often recommended as a supplement to standard bench press exercises in order to target different muscle groups. This can help not only to increase strength but also build muscle mass. The incline press is great for targeting your anterior deltoids, trapezius muscles, clavicular pectorals, and serratus anterior muscles.
Let’s explore how and when to use the incline press in your workout routine.
Upper Chest Development
Incorporating incline press into your workout routine is essential for developing your upper chest muscles effectively.
Here are the key reasons to use incline press in your workouts:
| Maximum Recruitment: | Incline press targets the upper part of your pectoral muscles, which is often underutilized in traditional flat bench press. By using incline press, you can recruit more muscle fibers to stimulate muscle growth. |
| Balanced Look: | Incline press helps in creating a balanced look between the upper and lower parts of your chest muscle. |
| Variety: | Incline press provides variety to your workouts, which stimulates muscle growth by introducing new ways of inducing tension in the muscle. |
In conclusion, including incline press in your workout routine is critical for developing a balanced, defined, and strong-looking chest. Make sure to use it wisely in your workout routine depending upon your goals and your fitness level.
Overcoming Plateaus
Overcoming plateaus in your workout routine is crucial to keep seeing progress in your fitness journey. Incorporating the incline press into your workout can be an effective tool to help you overcome a plateau, especially if your plateau involves a lack of chest or shoulder definition.
The incline press, compared to the flat bench press, puts more emphasis on the upper chest, front deltoids, and triceps. By introducing this variation into your workout routine, you can challenge your muscles in a different way and break through your plateau.
It is recommended to use the incline press after you have already done a few sets of flat bench press, as this will allow you to lift heavier weights and target specific muscle groups. However, it is important to ensure you have correct form when performing either exercise to prevent injury, especially to your shoulders. Pro Tip: Incorporating a variety of exercises targeting different muscle groups and using progressive overload can help you avoid plateaus and see consistent results in your fitness journey.
Variation and Injury Prevention
Using both bench press and incline press exercises in your workout routine can help to prevent injuries by targeting different muscle groups and promoting muscle balance.
For example, bench press primarily targets the chest and triceps, while incline press places more emphasis on the upper chest and shoulders.
To determine which exercise to use in your workout, consider your fitness goals and overall strength.
If your goal is to build overall upper body strength and mass, incorporating both exercises into your routine is recommended.
However, if you are just starting out or have limited experience with weight lifting, it may be best to begin with the bench press before moving on to the incline press.
Remember to always use proper form and gradually increase weight to prevent injuries and promote muscle growth.
How to Incorporate Both into Your Workouts
When it comes to strength training, the bench press and incline press are two of the most effective exercises for building your chest muscles. But deciding when to use each of these exercises can be difficult.
In this article, we’ll discuss the key differences between the bench press and the incline press and how you can use both to maximize your chest workouts.
Combining Bench Press and Incline Press
Combining Bench Press and Incline Press is a great way to target different muscle groups in your chest and vary your workouts. But, when is the best time to use bench press or incline press? Let’s find out.
| Bench press | Incline press |
| Primarily works your pectoralis major or your chest muscles | Targets the upper chest muscles or pectoralis minor more directly |
| Done with flat bench and horizontal movement, leading to overall chest development | Done with an incline bench and diagonal movement, leading to more defined pecs |
To incorporate both, you can do bench press on one day and incline press on another to maximize their benefits. If your goal is to build a bigger chest, start with the bench press and finish your set with an incline press to exhaust your upper chest. If your goal is to sculpt your chest, start with the incline press and finish your set with a bench press to work on the overall chest.
Always perform exercises with proper form and gradually increase weight to avoid injury.
Example Bench Press-Incline Press Workout
The Bench Press and Incline Press are both excellent compound exercises that target several muscle groups in the upper body. A workout that incorporates both of these movements can be the perfect combination to build a well-rounded and strong upper body.
Here is an example workout routine that incorporates the Bench Press and Incline Press:
| Warm-up: | 5-10 minutes of cardio or dynamic stretching |
| 1. Bench Press: | 3 sets of 8-12 reps |
| 2. Incline Press: | 3 sets of 8-12 reps |
| 3. Dumbbell Flyes: | 3 sets of 10-15 reps |
| 4. Push-Ups: | 3 sets to failure |
| 5. Overhead Press: | 3 sets of 8-12 reps |
| Cool-down: | static stretching for 5-10 minutes |
The best time to use a Bench Press vs Incline Press depends on your fitness goals. If you want to target your chest muscles more, the bench press is a good choice, while the incline press targets the upper chest muscles. Additionally, the bench press can be more taxing on the shoulders, so if you have a shoulder injury, the incline press may be a better option.
Frequency and Volume Recommendations
The frequency and volume recommendations for bench press vs incline press exercises depend on your fitness goals and level of experience. Here are some general guidelines to follow:
Frequency: If you are a beginner or intermediate lifter, aim to perform bench press and incline press exercises 1-2 times per week, with at least 48 hours of rest between sessions. Advanced lifters can perform these exercises up to 3 times per week, using variations like close-grip bench press or incline dumbbell press to avoid overtraining.
Volume: To build strength and power, perform 4-6 sets of 1-6 reps per exercise, using heavy weights. To build muscle size and definition, perform 3-5 sets of 8-15 reps per exercise, using moderate weights.
When deciding which exercise to use in your workout, consider your target muscle groups, movement patterns, and personal preferences. Incorporating both bench press and incline press exercises can help you develop a well-rounded chest and upper body.