99 Problems but a Bench Aint One

 We all hear it at some point. Some of us look forward to hearing it, while others are tired of it. Once you develop a little bit of muscle or let it slip that you're a regular at the gym, its coming. Whether you like it or not, you can't escape the inevitable... "How much do you bench"? 

Like many guys starting out, I loved bench press. Being that I neglected legs, it was the first exercise where I was able to put a pair of 45 pound plates on the bar. There's a number of reasons why I think bench press is so popular, but I'll just mention a few.

1. Doesn't take a lot of energy 
2. Allows you to build up strength fairly quickly
3. Best way to build a great chest

 We all know that compound lifts are the way to go for adding overall size to the body. They allow you to overload the muscle, while also stimulating multiple body parts in one setting. The question is, which compound lift is the best for building a great chest? At this point, if you're still reading, you probably assumed I've been referring to flat bench. (if not, hat's off to you) The bench press still is number one in my heart. However I dumped the traditional flat bench a while back, moved on to another member of the family, and now couldn't be happier.

Why Incline Bench press is Superior to Flat Bench

• Puts less stress on the rotator cuff due to the angle of the bench and position of your shoulder
• Places more stress on the upper pecs along with allowing for a greater range of motion
• Makes you look like more of an overall bad ass in the gym

Ok. That last one is more of an opinion than anything, but don't tell me you don't agree? The first bullet point is self explanatory and backed by science so I'll leave that alone. In my opinion, the benefit of making incline a priority is that its harder to build a great upper chest. Its summer time, and that means V-necks and tank tops. Unless you just enjoy working out to blow off steam, you're probably in the gym to build muscle. Would you rather be able to lift more weight flat benching and have a nice solid chest, or do lighter weight on the incline and show off upper pecs without any collar bone action? 

 We all have different reasons why we workout, along with different exercises that work best for us. As you get more experienced in the gym, you learn to put your ego to the side and do what's best for your body, regardless of how the movement looks. Challenging yourself in the gym is a great way to not only get stronger physically, but also mentally. Incline bench press is the more challenging of the two lifts, and that is evident by the number of people who:

1. Always perform it secondary to flat bench
2. Struggle to even do a fraction of the weight they do flat benching
3. Ignore it altogether

Tips For Incline Bench

It is important to understand that everyone's range of motion is different. This means that it is not necessary for everyone (outside of competition) to touch their chest with the bar. Concentrate on going down as far as you comfortable can while placing an emphasis on controlling the weight. Check out this video for additional tips for a successful bench, and remember Chris Jones's admonition to, "Retract the fucking scapula"!

References:

Miller K. Incline vs. Flat Bench: What’s Best for Your Chest? Healthline.com. https://www.healthline.com/health/fitness-exercise/incline-vs-flat-bench. Published March 6, 2019. Accessed March 5, 2021.