What To Know
- When it comes to upper body strength training, the shoulder press and incline bench press are two of the most popular exercises.
- The incline bench press provides a leverage advantage compared to the shoulder press due to the longer path of the bar.
- Understanding the factors that contribute to the asymmetry between shoulder press and incline bench strength can help you develop a training plan to address the imbalance.
When it comes to upper body strength training, the shoulder press and incline bench press are two of the most popular exercises. However, many individuals find that they can shoulder press significantly more weight than they can incline bench press. This asymmetry can be puzzling, especially since both exercises target the same muscle groups: the shoulders, chest, and triceps. So, why can some people shoulder press more than incline bench?
Biomechanics of the Exercises
To understand the difference in strength between these exercises, it’s important to examine their biomechanics.
Shoulder Press:
- Involves a vertical pressing motion that primarily targets the anterior deltoids (front shoulders).
- The path of the bar is relatively short, reducing the leverage for the muscles.
- The stability required for the movement is provided by the shoulders and core.
Incline Bench Press:
- Involves an upward and forward pressing motion that targets the upper chest, anterior deltoids, and triceps.
- The path of the bar is longer, providing greater leverage for the muscles.
- The stability for the movement is primarily provided by the chest and shoulders.
Muscle Engagement
The difference in muscle engagement between the two exercises also contributes to the asymmetry.
Shoulder Press:
- Primarily engages the anterior deltoids, with some involvement from the lateral deltoids (side shoulders) and triceps.
- The chest muscles are not significantly involved.
Incline Bench Press:
- Engages both the upper chest and anterior deltoids, with assistance from the triceps and lateral deltoids.
- The activation of the chest muscles reduces the relative contribution of the shoulders.
Leverage Advantage
The incline bench press provides a leverage advantage compared to the shoulder press due to the longer path of the bar. This leverage advantage allows the muscles to generate more force, facilitating the lifting of heavier weights. However, it also distributes the force over a larger area, reducing the intensity on the individual muscle groups.
Strength Distribution
The distribution of strength between different muscle groups also plays a role. For many individuals, the anterior deltoids are stronger than the upper chest muscles. This strength imbalance results in a greater capacity for shoulder pressing.
Training History
Training history can significantly impact strength asymmetry. Individuals who have primarily focused on shoulder exercises may have developed stronger anterior deltoids, while those who have prioritized chest exercises may have stronger upper chest muscles.
Technique Considerations
Proper technique is crucial for maximizing strength in both exercises.
Shoulder Press:
- Grip the bar slightly wider than shoulder-width.
- Press the bar overhead until your arms are fully extended.
- Keep your core engaged and your elbows tucked in.
Incline Bench Press:
- Position yourself on an incline bench with your feet flat on the floor.
- Grip the bar slightly wider than your shoulders.
- Lower the bar to your upper chest and press it back up to the starting position.
- Keep your back arched and your glutes and hamstrings engaged.
Summary: Bridging the Gap
Understanding the factors that contribute to the asymmetry between shoulder press and incline bench strength can help you develop a training plan to address the imbalance. By incorporating exercises that target the upper chest, such as incline dumbbell flyes, and focusing on proper technique, you can gradually improve your incline bench press strength. Remember, building balanced strength takes time and consistency.
What People Want to Know
Q: Why is my shoulder press so much stronger than my incline bench press?
A: This asymmetry can be attributed to biomechanics, muscle engagement, leverage advantage, strength distribution, training history, and technique.
Q: How can I improve my incline bench press strength?
A: Focus on exercises that target the upper chest, such as incline dumbbell flyes. Practice proper technique by keeping your back arched, glutes and hamstrings engaged, and lowering the bar to your upper chest.
Q: Is it better to shoulder press or incline bench press?
A: Both exercises offer benefits for upper body strength. The choice depends on your individual goals and the muscle groups you want to prioritize.
