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During the flat bench press with the elbows out.
Incline or flat bench first. Incline bench with elbows out. So basically the incline press is the focus of the exercise with the flat press added on as a means to keep going. The term bench press on its own is assumed to refer to a flat bench press.
Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. I have been trying to fill out my upper chest for years. The science by josh bryant a science based approach to building a bigger bench press in this easy to understand book you can gain the knowledge that has taken josh years to acquire through practical experience and stringent academic study break through the barriers and build a huge bench press.
If you use both the incline and flat bench in your workout routine you might be curious if using the incline or flat bench first is better. Try starting with flat bench and then doing incline db after for a month or two. This variation is called the incline bench press.
I m currently doing mostly incline with flat as a secondary exercise to get that upper pec shelf. Lie back on an incline bench. If you do incline you hit lower and upper pecs as well as shoulders and triceps.
If you had to choose one incline would check more boxes. My flat bench strength is going up and my upper chest and shoulders are growing. Gradually increase your weight until you get to the point where you can t any more and then switch to incline barbell first with flat db after.
An incline elevates the shoulders and lowers the pelvis as if reclining in a chair. This is because you will be stronger on the flat bench press than the incline press. Anything higher than 30 degrees mainly works the anterior deltoids shoulders.
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