Incline vs Flat Weight Bench

Fitness Reality 1000

You have decided to take your fitness goals to the next level by creating your own home gym. This is a worthy endeavor and you should be commended. Before you can start, though, you need to decide whether to buy a flat or inclined weight bench.

Incline vs Flat Bench – what is the difference and why does it matter?

Flat Weight Bench

The flat bench [1] can be used for a variety of exercises; you can sit, lay down or stand next to it. You can exercise on it using dumbbells, barbells or even kettlebells. It is the piece of equipment that people know the best, and they trust it more. That is why the flat bench is one of the more popular pieces of equipment in the gym.

For example, when lying on your back you can use it for a barbell bench press; while sitting you can support your lower half while doing shoulder and pectoralis major exercises, and if you stand next to the bench you can use it to support your body while doing rows for your back.

Jeremy Gray from Muscle & Strength explains that the flat bench is an integral part of one of the most referenced benchmarks (no pun intended) of fitness: the bench press. Gray argues [2] that the flat bench press is one of 3 exercises that are a must for all gym-goers.

In addition to seated and supine movements, the flat bench does double-duty as a platform for exercises such as step-ups and box jumps. If you do not have wooden boxes at your gym, a flat bench can fill in.

The flat bench press allows for a more natural and fluid movement, which makes it easy to use. Unfortunately, it can translate into a serious injury if you are not careful. You need to be safety conscious when using either bench.

Usually, people use a spotter to help them. Your spotter should be a little bit more experienced than you so that they can show you where you are going wrong. Before starting out, take the time to learn proper form so that you do not injure yourself.

Flat Weight Bench – Pros and Cons


  • The flat bench press is one of the most important exercises you can do
  • You can do multiple exercises
  • There is a lot of information about flat bench exercises, so research is very easy


  • You can be injured easily
  • They can be pricey
  • You need to do research

Incline Weight Bench

Incline benches let us micro-target specific muscles and extend the range of motion for exercises such as the bench press. For example, an incline bench press [3] can improve the clavicular head’s strength and conditioning (the chest’s upper part) and shoulder activation. In addition, the incline bench press is one of the very few exercises that work out both your upper and lower pectoralis muscles at the same time. By working these muscles that are missed by more traditional movements, we can get better physical appearance and strength results – so if you’re targeting upper chest improvements, the incline press is your best bet.

If there is one thing to learn from bodybuilding, it is that the ultimate physique depends as much on smaller intrinsic muscles as it does on the big major muscle groups. The incline also tends to involve your anterior deltoids and triceps more, which means you get a greater quality from your workout.


Another benefit of incline benches is the ability to add resistance by going to decline. That means, instead of adjusting the incline bench to sit up, you move it to lay back at an angle lower than parallel to the floor. This makes you work harder [2] to perform exercises like crunches and chest flyes against the pull of gravity. Like the incline position, they also work smaller, often under-activated muscles. Bear in mind, you will need to start with lighter weights than you are used to if you want to try out the decline bench press for the first time: this is normal.

The Best Of Both Worlds?

Since incline benches are adjustable, it is worth noting that they provide “the best of both worlds.” Meaning, you can adjust an incline bench to lay flat, or to sit up or back. Because incline benches are adjustable they may provide less stability for exercises like box jumps, but they can usually fill in for most flat bench movements.

Consider your joint health

If you have an injury to your shoulders or chest, an incline bench may allow you to change your range of motion to accommodate. This can give your injured body part a little break while also strengthening support muscles around it to help protect it from re-injury. With any workout, it is wise to “listen to your body” and adjust or avoid exercises that cause pain or discomfort.

Minor Issues

Incline benches also tend to bulkier and cost more money. Some models are aimed at home gyms, but they still tend to be pretty big. They also require more maintenance since they have adjustable components that must be taken care of.

Incline Weight Bench – Pros and Cons


  • Thanks to the stress placed on your muscles, you will be filling out areas on your chest that are often ignored
  • It allows you to vary the emphasis on the muscles as your workout
  • You will get more function when dealing with everyday situations


  • You need to start slowly
  • You need a spotter when working with heavier weights
  • An imbalanced routine will cause problems for you later on

General Warnings

If you are starting out on an incline bench, you need a professional or experienced lifter to help you develop a balanced routine. If you are not balanced, this will lead to some serious problems later on.

With both benches [2], you need to learn the correct form before you can try to lift heavier weights. As you start lifting seriously, you will need to find a spotter to make sure that you stay safe.

On an incline bench, make sure that you do not arch your back. This can lead to serious injury and means that your load is too heavy.

Conclusion – Which One Wins?

This is difficult to say. Both have their pros and cons. They also have different functions that play a huge role in your routine, and different problems if you are not careful. The end decision is up to you.

Whether you are finding your way through the strength training section of your local gym or considering what equipment to buy to work out at home, a bench will probably be one of the go-to basics. You can get a great workout with either option.

When it comes to range of motion and targeting intrinsic muscles, an incline bench provides the most versatility. When working out at the gym, use a flat bench for chest presses, flyes, step-ups, box jumps, hip thrusts, etc. The switch to an incline bench for a set to work every part of your chest and shoulders.

Further Reading


Q: What is the difference between incline and flat weight bench?

A: The main difference between incline and flat weight bench is the angle of the bench. Incline bench has an adjustable backrest that is set at an angle of around 45 degrees, whereas a flat weight bench has a completely horizontal backrest.

Q: What is the best bench angle for incline bench press?

A: The best bench angle for incline bench press varies depending on individual preferences and goals. Generally, an angle of around 45 degrees is commonly used, as it effectively targets the upper chest and anterior deltoids. However, you may need to adjust the bench angle slightly to find the angle that feels most comfortable and engages the target muscles effectively.

Q: Are there any differences between the incline bench press and flat bench press exercises?

A: Yes, there are differences between the incline bench press and flat bench press exercises. The main difference lies in the angle of the bench, which alters the emphasis on different muscle groups. Incline bench press primarily targets the upper chest and anterior deltoids, while flat bench press engages the middle and lower chest muscles more prominently.

Q: Which exercise is more effective for building chest muscles, incline bench press or flat bench press?

A: Both incline bench press and flat bench press are effective exercises for building chest muscles. Incline bench press primarily targets the upper chest and anterior deltoids, while flat bench press engages the middle and lower chest muscles. To achieve optimal chest muscle development, it is recommended to incorporate both exercises into your workout routine.

Q: Can I perform incline and flat bench press in the same workout?

A: Yes, it is possible to perform incline and flat bench press in the same workout. In fact, combining different variations of bench press exercises can help target various muscle groups and provide a well-rounded chest workout. Be sure to maintain proper form and use appropriate weights to avoid injuries.

Q: How does flat barbell bench press differ from incline bench press?

A: Flat barbell bench press is performed on a horizontal bench and primarily targets the middle and lower chest muscles. On the other hand, incline bench press is performed on an inclined bench and focuses more on the upper chest and anterior deltoids. The difference in bench angle shifts the emphasis towards different muscle groups during the exercise.