The incline bench bench press has been a popular workout for bodybuilders for decades, and with good reason.
It is one of the best chest builders you can do, and it is especially effective in developing the upper part of your chest. Moreover, it trains your shoulders and triceps muscles as well.
To get the most out of this exercise, you need to use the appropriate technique.
The form of a proper incline bench press workout includes pulling your shoulder blades back and down, grabbing the bar with your hands slightly wider than shoulder width apart, lowering the barbell to the top of your chest, and pressing the bar back to the starting position.
Advantages of the Incline Bench Lift
Exercise chest oblique muscles and shoulders, but what distinguishes it from other exercises is its ability to train the clavicular head of the chest, which is also referred to as “the upper part of your chest”.
The main muscle in the chest is the pectoralis major muscle, or “the large chest muscle,” which looks like this:
The main function of the chest muscle is to move the upper arm across the body (toward the sternum).
As you can see in the image above, the main pectoral muscle has multiple “heads”, or places where tendons attach to the skeleton.
over there Sternal The head, which connects the breastbone and rib cage to the top of your arm, and Collarbone The head, which connects the collar bone to the top of your arm.
Why is this important?
How muscles attach to the skeleton affects how they respond to training.
For example, certain exercises, such as flat and low bench bench presses, confirm that The largest sternal sternal head of the chest, while others, such as incline bench press and reverse grip, confirm that Smaller collarbone head.
Notice what I said confirm thatAnd, not isolation, because all push-ups involve both heads of the chest to some degree or the other.
Search It demonstrates that the incline bench bench press is a great exercise to emphasize the “upper chest” and, as such, should be an essential component of Chest exercises.
This will help you prevent Muscle imbalance-Make sure your upper chest isn’t lagging behind in development, and make sure you end up with a proportionate pair of chest.
How to tilt the bench press appropriately
First, you need a reclining seat – ideally an adjustable seat.
Some gyms have a dedicated seat bench press, but if it isn’t at your base, you can place an adjustable bench in the squat stand. When placing it on the shelf, you want the tape to be placed directly over your face and about 2 to 3 inches less than it will be when you hold it with your elbows locked.
Step 1: setup
First, angle the seat from 30 to 45 degrees. Then adjust the seat height so that your eyes are below the bar when you lie down, as follows:
While keeping your butt steady on the seat, lift your chest up toward the bar, pinch your shoulder blades together, and pull your shoulders down toward your litter. It helps to think about pulling your shoulder blades “in your back pockets.”
Here’s what this looks like:
Hold the tape with your hands a little wider than shoulder width apart, about 22 to 28 inches, depending on your design, like this:
Hold the tape lower in your hands, closer to your wrists than your knuckles, and apply pressure as hard as you can.
Here’s what this looks like:
A good way to check the width of your fist is to have your friend stand in front of you and check where your forearms are at the bottom of the movement. You want your arms to be straight up and down, like this:
Anchor your feet on the ground shoulder width apart, and play with different positions until you find one that feels more stable.
Bend your back while keeping your shoulders and butt in contact with the seat, as follows:
Next, loosen the tape by locking your elbows to move the tape away from the hooks.
The second step: get off
First, bend your elbows properly.
You want your elbows to remain at an angle of 50 to 75 degrees to your torso throughout the entire movement. Here is a helpful picture:
As you can see in the left photo, the upper arms are at about a 90-degree angle to the torso, and it’s tough on the shoulders. In the middle photo, the upper arms are at about a 20-degree angle, which is hard on the elbows and shoulders and reduces the amount of weight you can squeeze. The right photo shows the ideal posture, with the upper arms around 60 degrees relative to the torso.
The exact angle you use will depend on your anatomy, but the point is: Do not open your arms outward, nor keep them folded near your torso.
While keeping your elbows in place, lower the tape to the top of your chest, just below your collarbones, as follows:
As soon as the tape hits your chest (TouchedUnconverted, you’re ready to go up.
Step 3: go up
Keeping your shoulder blades down, compressed, and elbows tucked, push the bar up and away from your chest.
Lock your elbows at the top of the movement. Don’t keep them slightly curved as this unnecessarily reduces the range of motion.
You are now ready for the next actor.
Once you have the final rep in your group, you are ready to mount the tape. Do not try to press the tape directly into the hooks because if you miss it, it gets on your face, like this:
Instead, finish your final rep with the tape directly over your shoulders and your elbows closed, then pull the tape horizontally back onto the shelf.
Tip # 1: Don’t go into absolute muscle failure every set.
Muscle failure It is the point where you can no longer keep the weight moving or maintain proper form and you have to finish the set.
We should take most of our groups close (but not all the way) to muscle failure. Search It turns out that taking sets for failure isn’t the most beneficial Gain muscle Or the strength of taking a group from one actor to two actors shy of failure, and it can increase the risk of injury or burnout.
You can learn more about why and how to control exercise intensity in this article:
⇨ This is the best online RPE scale guide
Tip # 2: Once you reach the top of your repetition range for one set, add weight.
For example, let’s say your exercise calls to 3 sets of 4 to 6 reps.
If you’re bench tilting, squeeze 135 pounds for 6 reps on your first set, then add 5 pounds each side of the bar for your next set. If, in the next set, you manage to get at least 4 reps at 145 pounds, that’s the new weight you’re working with so you can press it down for 6 reps, move up, etc.
This method is known as Double advance, Which you can learn about in this podcast:
⇨ How to use dual progression to get more out of your workouts
Tip # 3: Rest 3 to 4 minutes between sets.
this is Give Your muscles have enough time to fully regain strength so that you can put in maximum effort on each set.
If you want to know more about how long to rest between groups, check out this article:
⇨ How long should you rest between groups to gain muscle and strength?
Fig. 1: Dumbbell bench press workout
The incline dumbbell press is similar to the incline bench press, but includes the use of dumbbells in place of a barbell.
It’s easy to learn, provides a wide range of motion, and can be easier on the shoulders, which is a nice change if you do a lot of bench press. To do this, set the bench at a 45-degree angle, hold a dumbbell in each hand, and follow the same steps as you would when doing an inclined barbell bench press.
Fig. 2: Hammer Strength Incline Press
After you have finished pressing the incline barbell or dumbbell, you can do a few sets of the incline chest press machine if you want more upper chest volume in your workout.
To do this, adjust the seat height so that the handles are just below shoulder height. Load the machine with weight, sit on the seat, grip the handles, pull your shoulders down and back, and push the handles straight up.
Figure 3: Barbell counter-grip push-up
The reverse grip bench press is not really a variation of the bench press, but it is Confirms The collar head of the chest, making it a good alternative exercise for training the same muscles.
It works the same way as a flat bench press, except that you grip the bar with your palm facing towards you instead of away from you.
Hold the tape so that it crosses your palm diagonally, from the base of your index finger to the opposite edge of your wrist. You will also likely find it more comfortable to place your hands about 2 to 3 inches wider when doing the reverse grip press than on a regular bench press.
Figure 4: The Smith Machine Bench Press Exercise
The incline bench press machine is very similar to the incline press machine with one major difference: the rod is attached to the machine and can move in only one plane (vertically).
I’m not a big fan of the Smith machine because it is Not as effective Like free weights and a hard tape path it can feel awkward.
However, if you don’t have access to a barbell or dumbbells, the Smith machine can work. To do this, simply place a reclining seat inside the Smith machine, otherwise follow the same steps as you would when performing the reclining bar stool press.
+ Scientific references
- Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J., Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M . , And Krieger, JW (2016). Longer periods of rest between breaks enhance muscle strength and muscle bulk in resistance-trained men. Journal of Strength and Conditioning Research, 30 (7), 1805-1812. https://doi.org/10.1519/JSC.0000000000001272
- Lacerda, LT, Marra-Lopes, RO, Diniz, RCR, Lima, FV, Rodrigues, SA, Martins-Costa, HC, Bemben, MG, & Chagas, MH (2020). Is repeat failure less important than volume for muscle enlargement and muscle strength? Journal of Strength and Conditioning Research, 34 (5), 1237-1248. https://doi.org/10.1519/JSC.0000000000003438
- Barnett, C, Keepers, P, and Turner, B (second). Effects of Differences in Bench Press Exercise on an EMG …: The Journal of Strength and Conditioning Research. Retrieved March 9, 2021, from https://journals.lww.com/nsca-jscr/abstract/1995/11000/effects_of_variations_of_the_bench_press_exercise.3.aspx
- Trebs, AA, Brandenburg, JP, & Pitney, WA (2010). Electromyography analysis of three muscles surrounding the shoulder joint while performing the chest push-up in several angles. Journal of Strength and Conditioning Research, 24 (7), 1925-1930. https://doi.org/10.1519/JSC.0b013e3181ddfae7
- Lauver, JD, Cayot, TE, & Scheuermann, BW (2016). The effect of seat angle on upper limb muscular activation during bench press. European Journal of Sport Sciences, 16 (3), 309-316. https://doi.org/10.1080/17461391.2015.1022605
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