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Is the incline bench or the flat bench better for football strength?

Both exercises are adequate for developing upper body strength and power with no advantage going to one or the other in regards to performance for football. It was once believed that the bench incline press was better suited for football because the trajectory of the bar more closely resembled striking with the hands and creating separation. However, for both exercises the back is supported and unless you are pushing someone off you at the bottom of the pile - there is not a direct functional transfer. The incline and flat bench build your muscles and train those muscles to work more efficiently, yet you must bridge the gap by introducing more dynamic and transferable exercises to take the gains from the bench and apply them to actually hitting someone. Medicine ball chest pass and medicine ball slams are much more transferable and are a great compliment to more traditional upper body lifts. These exercises demand that you stabilize your shoulders and torso prior to generating force to move an external object explosively; which is exactly what you are doing on the field.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.