Barbell Incline press vs. Barbell Bench press

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    Barbell Incline press vs. Barbell Bench press

    I am curious to know what is a better overall upper body strength test? I always thought the bench was, but it seems like you have to have more control on the incline ( thus using more muscles? ). Also, what pecentage of weight from the bench press should one be able to press on the incline? I can bench press 290 lbs, but can only incline press 205 lbs. Does this seem accurate for someone trying to achieve an all-around type physique?

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    I have always wondered why most people can press more from the flat bench than from the inclined. Which muscle is weaker in the inclined position? The old argument was that you were using upper pecs for the incline, but that horse seems to have been beaten to death here before.

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    Incline is weaker because it uses your shoulders more.

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    negative

    the above statement is incorrect. Incline bench is weaker because you are using mostly chest muscles. The combination of anterior deltoids (shoulders) and chest muscles allow for a much stronger Flat Bench. Flat bench isn't even a direct chest exercise...... do standing presses.

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    Quote Originally Posted by nike2323 View Post
    the above statement is incorrect. Incline bench is weaker because you are using mostly chest muscles. The combination of anterior deltoids (shoulders) and chest muscles allow for a much stronger Flat Bench. Flat bench isn't even a direct chest exercise...... do standing presses.
    wait..so you mean flat bench press isnt that great for chest..and standing presses are better for chest..? i gotta be misunderstanding you somehow. im lost now..

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    Quote Originally Posted by nike2323 View Post
    the above statement is incorrect. Incline bench is weaker because you are using mostly chest muscles. The combination of anterior deltoids (shoulders) and chest muscles allow for a much stronger Flat Bench. Flat bench isn't even a direct chest exercise...... do standing presses.
    You are wrong. When you incline, you use your shoulders more, and your chest less. Why do you think almost everyone can flat bench press more than they can incline press? The chest is much more powerful than your shoulders. As the angle increases from horizontal to vertical the pectoral muscles are used less, and the shoulders take over. when the angle makes it to full vertical, the chest is used almost none, while the shoulders are doing all of the work.
    Fucking Determined!

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    Quote Originally Posted by ihateschoolmt View Post
    Incline is weaker because it uses your shoulders more.
    Fucking Determined!

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    Quote Originally Posted by cpa55 View Post
    I have always wondered why most people can press more from the flat bench than from the inclined. Which muscle is weaker in the inclined position? The old argument was that you were using upper pecs for the incline, but that horse seems to have been beaten to death here before.
    This has been explained a million times. The upper, middle, and lower pectoral muscle regions are all connected at the same insertion point, which means for all practical purposes, there is no upper, lower, ect. You can't work just upper or lower chest. That is old nonsense that just won't go away.

    The only thing that changes is the angle at which you press recruits different stabilizer muscles, and entirely different muscle groups.
    Fucking Determined!

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    If you disagree or don't I really like to go the whole spectrum. I like doing Dips, Incline, Flat, Military Press, etc. The more you go vertical the more you use your shoulders (as had already been said). I also like doing some decline work, as well. I can generally do as much on a decline bench as I can flat, if not a little more.
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    Upper outer pec thread revisited?

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    Quote Originally Posted by BoneCrusher View Post
    Upper outer pec thread revisited?
    Unfortunately.
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    hm. so incline press would be a good exercise on shoulder day then?

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    Quote Originally Posted by Delusional View Post
    hm. so incline press would be a good exercise on shoulder day then?
    Well, try to get away from thinking in terms of body parts. That was one thing that took me a while to do, but when I did, my training got better. Try to think of training days as movements, because the body doesn't understand parts, only movements. If you were doing pushing movements (vertical pressing, horizontal pressing, and arm extensions), then incline would be fine. But, I never do incline. I figure if you do flat bench pressing and vertical pressing, I'm covered. Incline is still a great exercise, bit it doesn't fit into my training style.
    Fucking Determined!

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    apart from that flat bench press uses lats also (atleast for me), thats why its possible to press more.

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    Listen to Kelju on that - get off of training your bodyparts. I've made 200% more progress in the gym when I started focusing on a good push/pull full body/compound 3 day a week exercise routine than I ever did doing a 5 day per week body part split.

    I still stand by that you need to be in incredible shape before isolation is needed to bring you to the next level. The exception is bringing a lagging muscle up to speed if needed - for example, my right leg is way weaker than my left leg, so I throw in some isolation work for it to make sure my left leg isn't compensating for weakness.
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    No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?

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