The flat barbell bench press is often considered the gold standard for upper body strength. However, for athletes, the incline bench press may offer better transfer to sport. This article explores why you might incline bench more, or at least equally, compared to the flat bench.
Incline Bench vs. Flat Bench: Sport Specificity
Many sports involve explosive upper body movements with shoulder flexion similar to the incline press. Think of a boxer throwing a punch, a shot-putter launching a weight, or a football player blocking. These actions mimic the incline press angle more closely than the flat bench. Training strength in this specific range of motion translates more directly to athletic performance.
Boxing requires upper body power in a shoulder flexion angle similar to the incline press.
Football linemen drive upwards, reflecting the incline press angle, rather than straight ahead.
Incline Bench Press for Athletes, Not Powerlifters
Powerlifting techniques often prioritize maximizing weight lifted, not necessarily power output or real-world applicability. Excessive arching and wide grips used in powerlifting to shorten the range of motion aren’t ideal for athletic development. A more natural arch and a shoulder-width grip in the incline press promote functional strength and power.
Throwing events, like the shot put, demand power through a range of motion similar to the incline press.
Incline Bench Press: Reduced Risk of Injury
The incline bench press, particularly with a closer grip, generally puts less stress on the shoulder joint compared to the flat bench. There’s less internal rotation of the humerus, minimizing strain on the glenohumeral joint. A narrower grip also keeps the arms closer to the body’s center of mass, enhancing stability and reducing the risk of injury. Prioritizing safety and injury prevention is crucial for long-term athletic development.
Incorporating Both Incline and Flat Bench
This isn’t to say the flat bench press should be eliminated. Variety in training is key. Athletes should incorporate both incline and flat bench variations, along with other exercises, to develop comprehensive upper body strength. However, for optimal transfer to sport and reduced injury risk, prioritizing the incline press, especially in testing scenarios, may be beneficial.
Conclusion
The incline bench press offers unique advantages for athletes due to its sport specificity, emphasis on functional strength and power, and reduced risk of injury. While both incline and flat bench presses have their place in a training program, strength and conditioning coaches and athletes should strongly consider the benefits of prioritizing the incline press. Contact a qualified strength and conditioning professional for personalized guidance on exercise selection and program design.
Lockie, Robert G, et al. “Relationships between Mechanical Variables in the Traditional and Close-Grip Bench Press.” Journal of Human Kinetics, De Gruyter Open, 28 Dec. 2017, www.ncbi.nlm.nih.gov/pubmed/29339982.
