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Incline bench only. If the question is about whether you can build a complete chest without flat bench then the answer would be yes. The flat incline and decline bench press can all be useful keys to progress your bench press strength and chest size but how do you decide which to use. I suggest finding an exercise you can safely do for your lower chest perhaps weighted dips or dumbbell bench press assuming you re talking about not being able to do barbell.
It is also used extensively in weight training. The first two things anyone new to inclining notices is that pressing will be harder than on a flat bench and the pressing groove is much narrower front to back in direct proportion to the degree of incline. 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.
Now the lifter has his or her equipment ready they are ready to take on the job of lifting the bar. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. Get access to exclusive training content.
I am 5 8 male and this is the first bench i have ever bought that felt right to do a sit up on. I ve personally avoided flat work for a very long time after building up a fairly impressive poundage shoulder pains and still a lagging set of pecs in the process. My legs fit in properly and i don t hyper extend.
Make sure the bench is adjusted to between 15 and 30 degrees on an incline. Lie back on an incline bench. Doing only incline is sub optimal but with that said if you cant do flat or decline then that s that.
About 2 where the pivot point is for the incline decline function. The bench sits level on cement and does exactly what i need it to. The bench press is the hardest thing to do in the gym powerlifting alongside the deadlift and squat and is the only lift in the sport of paralympic powerlifting.
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