I am asking this question mainly to all fitness professionals. I am 39 & workout on a regular basis at home.?

Question

I do bench press (with dumbbells) on a "flat bench" because I do not have an incline/decline bench for doing bench press. So is my upper as well as lower chest being developed, because for that area of the chest one needs especially an incline/decline bench ? Is only my middle chest being exerised and not the upper & lower pecs because I am doing the exercises on a flat bench as I said ?? I have seen some development in my upper pecs, though ! Do I really need an incline/decline bench ?? Please give me some suggestions. Thanks.

Answer 1

the pecs are an exception to most muscle groups in that it DOES matter to some extent what angle you work it from.
you're definitely working your entire pecs with flat bench presses, but, if you want to maximize your upper and lower pec development, then you'd need to do incline and decline movements.

btw, probably THE best lower pec exercise is parallel bar dips [with weight strapped on using a weight belt with a chain if you can do more than bodyweight].

Answer 2

it is not entirely necessary to have a incline/ decline bench for pec development.. flat bench press will involve the entire pec region, main focus being on mid pecs with some focus on the upper pecs. i would add a seated dumbell press to your routine if your not already doing that, it is a great shoulder exercise but will also hit the upper pec region. you can do dips between two sturdy chairs with your bodyweight. this primarily hits triceps but will place some stress on the lower pec region as well.

Answer 3

As you said...you really do need a an incline and decline...but yes you are hitting those areas somewhat. Can you think of any way at hom tin decline or incline yourself at home. It can be fun to come up with ways to work out at home. Good luck!

Answer 4

you can't target part of a muscle. muscles either contract as a whole or they do not contract at all. don't worry about trying to target the different portions of the pectorals they call connect at the same insertion point