Buyer’s Guide: Buying A Bench Press For Your Home Gym In Montreal

The Bench Press is often the first piece of equipment a person buys when they dive head first into the world of strength and conditioning. Fitness geeks will point to the amount one can “lift” as, not only a measure of their strength, but the absolute benchmark by which they can chart the progress of their home gym routine – a line of reasoning that bears some truth, but not the whole truth.

With that being said, the bench press is a must-have item for any serious home gym setup, especially if your intention is to work out your upper body. To save you the trouble of making the wrong selection, it is worth noting the subtle differences that lie in the incline, decline and flat bench press. The angle at which you set the bench will determine what muscle groups get targeted. The more that you know on the subject, the less you risk overtraining or burning out. 

The Incline Bench Press

The incline bench press is angled anywhere between 15 and 50 degrees and it is known for its ability to target the harder-to-reach muscle groups. Making it a more popular option than the decline bench. You are not limited to using barbells, as dumbbells are also intended for use on the incline bench press, the only difference being the point at which you lift the weight from a more upright position (without the balancing of the rack).

Keep note that it is best advised to incorporate rest days into your fitness routine (every other day when using the incline bench press). Rest days are when the magic really happens. By highlighting the clavicular muscles you will gain you a fuller more defined neck line and a broader shoulder composition that will do you wonders on the beachfront. If body aesthetics play a big part in your overlying fitness goals, then the incline bench press should not be glossed over as a viable option for your home gym setup. 

The Decline Bench Press

The decline bench press gains the nod as the “hipster” pick of the litter – the least in the traditional sense of bodybuilding. But rest assured, slumping back in posture does offer a host of benefits the other bench press variations could only dream of entertaining. For starters, the decline bench is the most injury-averse of the bunch, as it places a lesser burden on the shoulders. Where the incline focuses on your upper extremities, the decline targets the lower pectoral region, as well as your triceps and to a lesser degree, the trap region at the base of your neck.

Much like in the incline position, the decline bench press is best performed at a 15-to-30 degree angle, with your feet comfortably set on a flat surface. When using a barbell to perform your routine, place the  bar right below your pectoral region, then slowly raise the bar once it hovers gently across your chest. When using dumbbells you’ll account for a wider range of motion (and less stability) as you lift the weight, but the payoff is much greater in term of muscle development if you can pull it off. Mind you, do what feels comfortable, there’s no sense in overdoing it. Working out on the bench press should be fun as much as it is gratifying to reap the rewards of a job well done. If what you’re after is an even-distribution of muscle gain, that covers the wider spectrum of your upper body, then the decline is the one for you. 

The Flat Bench Press

If the decline is noted for its versatility, which extends to the lower regions of your chest, and the incline to the higher regions, where exactly does the flat bench do its bidding? The most popular choice of the three, the flat bench doesn’t owe anyone an explanation as to why it gets around. 

For the sake of better understanding the subtle differences, the flat bench defines itself as the superior bench for building mass. So, if you were hoping to manifest some bulk, then you’re in the right place. Just be sure that when utilizing the flat bench, you keep your arms parted, enough to form a wider stance upon the bar.