Tilt vs Flat
Whether you swim, push a shopping cart in the supermarket or throw a ball Strong chest muscles are essential for your daily activities.
as well as other muscle groups It is very important to train the pectoral muscles. One of the most popular and effective exercises for training the pectoral muscles is the chest press. but chest compressions Inclined or flat Which one works best?
There is no right or wrong answer. It's a matter of taste. What is your personal goal? And what are you trying to accomplish? for maximum results Give both chest compressions. Both muscles work roughly the same amount, but work slightly differently.
The pectoralis major muscle consists of the head, clavicle and costal bones. (upper and lower pectoral muscles)
The purpose of the incline press is to focus on working the upper chest muscles. The main benefit of doing the incline press is to develop the upper chest muscles.
Setting the bench at an angle (15 to 30 degrees) is comparable to shoulder presses. So your shoulders have more movement. The angle of the bench also makes this exercise less stressful on the rotator cuff, a common injury site when benching flat.
However, oblique chest compressions have some drawbacks. The oblique chest press puts stress on the upper chest muscles. and make this muscle group develop more While a flat bench tends to build up mass across the pecs.
This angle also pulls on your deltoid (shoulder), so you don't want to work on your deltoid the next day. Don't overtrain your muscles. This can happen if you train the same muscle group two days in a row. Overusing your muscles can cause injury.
Step-by-step incline chest press
Lie on your back on an inclined bench. Make sure the bench is adjusted to a 15-30 degree incline. Anything greater than 30 degrees will primarily work on the front deltoid (shoulder). The handle should be positioned at a 90-degree angle with the elbows.
Use a hand that is shoulder width apart. Wrap your fingers around the bar with your palms facing away from you. Lift the bar from the rack and lock your arms to hold it above your body.
As you inhale, slowly lower the barbell until it is about an inch from your chest. Keep the bar in line with your upper chest the entire time. Your arms should be at a 45-degree angle and close to your body.
at the bottom of this movement Hold this position for the count and exhale as you push the bar back to its original position. Lock your arms, hold, and slowly descend.
After 12 repetitions, return the bar to the rack.
Increase the weight for each set to complete 5 sets.
flat bench press
As mentioned above The pectoral muscles consist of the upper and lower pectoral muscles. The flat seated position equalizes the load on both sides of the head, making this exercise ideal for developing the overall bust.
The flat bench press is a much more natural and fluid movement compared to everyday activities. However, like the oblique chest press, it has some drawbacks.
Professional bodybuilder Dorian Yates says: Plus, the angle of the flat bench press puts the pectoral ligament in a vulnerable position. Most shoulder injuries and overuse injuries are caused by sitting down. A lot of torn breasts in bodybuilding are the result of heavy bench presses.”
as a personal trainer I believe shoulder injuries are the most common injuries for men. Here are some common mistakes:
Nobody found them properly.
No help pulling new bars.
uneven grip
Having a dominant side that lifts most of the weight can mean leaning.
As with any type of push-up, you should use resistance bands and stretches so your chest and shoulders are properly warmed up and scapula stability is a must.
If you feel uncomfortable while exercising on a flat bench You should also consider exercising on an incline bench or using dumbbells instead.
In the end It depends on your preferences and goals.
Many trainers agree that the incline press is safe for your pecs, shoulders, and rotator cuffs. Chest presses work well on both bench presses. Because there are many exercises that will work your chest.
Here are some pointers to make sure you're doing the exercise correctly.
flat chest press step by step
Lie on a bench flat and support your neck and head. Your feet should be flat on the floor and your knees should be at a 90-degree angle. Consider Putchin.
