While it’s obvious that the flat bench press is the most popular chest exercise there is, it’s not a good idea to neglect incline bench presses. If you are trying to improve your physique, you should build the upper pecs for proper proportions in your chest. This means performing intense incline bench press workouts.
While most weight trainers will perform incline bench press workouts after they do flat bench pressing, sometimes you should start with the inclines. This is especially true if you have overdeveloped your lower pecs in comparison to your upper pecs. When you start your chest workouts with incline work, you’ll give your upper pecs a chance to catch up for better proportions.
As far as strength training goes, you’ll need to perform incline bench workouts to help increase flat bench press strength. Every muscle in the chest area needs to be as strong as possible for a bigger bench press, and this includes the upper pecs.
The best incline bench press workouts will include both barbells and dumbbells. After you do some heavy barbell work, you can do some inclines with dumbbells to get a deeper stretch in the upper pecs.
Here is a sample incline press workout:
2 sets of incline bench presses for 6 to 8 reps
2 sets of incline dumbbell presses for 10 to 12 reps
Continue with the rest of your chest workout
As you become a more seasoned lifter, you should try making changes to your incline bench press workouts. This includes switching the amount of reps you do for your sets. You can mix it and train both fast and slow twitch muscle fibers by switching between high and low reps every other workout.
No matter how you set up your chest routine, incline bench press workouts should always be part of them.