What is the best angle to use on the bench press? The 45 degrees is the standard bench angle. Some angles might not be healthy for your body. You can choose an interval of 15, 30 or 45 degrees. When determining the best angle of bench press for you to use there can be a lot that goes into making your final choice. And you can join in our business, one and only the world best business community. 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. Likewise, doing an incline bench press on a 30 degree bench angle gives different results compared to the 45 degree bench angle. 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If the angle of the bench got bigger than 30, the incline bench press turned into an exercise that mainly stimulated the front of the shoulder muscles. A 1995 study in the Journal of Strength and Conditioning Research, by Chris Barnett & team, investigated the effects of varying bench inclination and hand spacing on the EMG activity of five muscles acting at the shoulder joint. The incline dumbbell press exercise develops other chest muscles regardless of the bench angle. Doing an incline bench press exercise might be dangerous if not executed in the right way. Most benches for doing decline bench press are fixed at 45 degrees on decline position. However, the recommended angle for doing the incline bench press is between 30 and 45 degrees. For example, a 30 degree and a 45 degree angle do not give the same impact on the muscles. 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As such, when doing an incline bench press, the angle of a bench can be set between 15 and 45 degrees. The barbell might land on your body if not lifted in the right manner. That is important for you to check out my. The incline dumbbell press workout is good for shoulders, chest, and triceps. If you are a beginner, you might use a spotter to help you lower the barbell. However, some benches can be adjusted. At most, the incline benches that cannot be adjusted are set at 45 degrees angle. On the other hand, the decline bench press is performed by lowering the bench to an angle of about 15-30 degrees. But, there are some benches that you can adjust. As such, all angles have different benefits to upper body development. There is no doubt about the incline barbell bench press being a compound upper-body workout. For the middle and lower pecs, the flat bench press was superior to the incline bench press. 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