Making sure the bench is set to the right angle before lifting can make a big difference to the muscles that are working.
Flat Position (0 Degrees)
When doing a Chest Press (using a barbell or dumbbells) on a flat surface the primary muscles worked are your middle chest and front deltoids. This is a classic weight lifting exercise that helps to increase overall pressing strength.
Low Incline (15 to 30 Degrees)
A low incline will focus on the upper part of your chest, not placing too much stress on your shoulders even though the bench is set to an incline angle. Many people can progress on the low incline more than the 45 degree position listed above, so look for a bench that stops here and not continue on to a 45 degree angle.
Standard Incline (45 Degrees)
45 degree incline settings allow you to do Incline Presses and Dumbbell Flyes for the upper chest, as well as Seated Dumbbell Curls and other variations of the Overhead Press using the bench.
Steep Incline (60 to 75 Degrees)
The steep settings on an adjustable bench enable you to train your shoulders directly. The steeper settings enable steep incline presses and lateral raises that specifically target the anterior and medial deltoid.
Decline Position
A decline position can be used for a lower chest workout, specifically for a decline press. The angle can vary depending on the bench, but typically would need to be placed on a rack or have a safety spotter for these types of workouts. Not all weight benches are designed for a decline position.
Choosing a Bench with More Increments
Benches with fine increments of angle can help train specific ‘heads’ of muscles better. If you want Adjustable Weight Benches, repfitness.com/collections/adjustable-weight-benches/ is a good place to start.
Knowing your angles means every set of reps is working the correct muscles for the intended workout.
