What are the benefits/results of both of these bench press'?As i'm not quite sure which one to do.
Flat is for chest and Incline is more for shoulders
The incline bench press will focus more on the upper pec region whereas the flat bench will focus on greatly on the mid portion. You should include both in your workouts but not in the same workout. Steve Reeves alternated Flat/Incline every 3 months. Also, though you should include dips or decline bench press to define the lower pec line. A more effective bench press is done by bringing your legs off the floor with your knees against your stomach. Then bring the bar down to your neck or clavicle. This takes your legs out of the motion and puts the bar out of line with the deltiod thus hitting the pec more completely. You'll have to lower your weight a lot though.
