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A key attribute of the decline bench press is that it targets the bottom portion of the lower pec more efficiently than either the flat or the incline bench press.
Incline decline or flat bench press. However just like the incline chest press there are some cons. The muscles used in an incline bench are the pectorals. While the flat bench press is parallel to the floor.
How to get a six pack in a month in an inclined press the bar angle is also different since the bar path should still be directly up away from the floor your arms are now pushing up. The decline bench press uses a 30 degree decline. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle.
Decline bench press places greater emphasis on growing the sternal head or lower head of the pectoralis major. The difference between the two is based on the angle chosen on the bench. The general consensus seems to be that an incline of 15 30 degrees will put optimal stress on the upper pec while keeping the recruitment of the front delts to a minimum.
The flat bench press is a much more natural fluid movement compared to your everyday activities. They looked at how emg ratings differed from a flat competition wide grip bench to a bench press with narrow and medium grip along with a 25 degree incline and decline.
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