As a bodybuilder, the incline should also be the first exercise in chest training. Incline chest press, step by step: Sit on an incline bench and lie back. Raise the bar off the rack and hold it right above your head arms locked. Incline bench barbell press. What I'd like to do is to point out how you can perform these moves more efficiently and suggest some alternatives. Begin by sitting in a bench that is inclined to your liking (generally 45 to 60 degrees). Lean back on an incline bench at about 30 to 45 degrees. https://www.msn.com/.../strength/incline-barbell-bench-press/ss-BBtOahx OK, when beginning any routine, No matter what your 1 RM, always do the bar first for 1 set of 12-15 reps then do the following warm up: 135 for 10 reps; 175 for 5 reps, 185 for 5 reps, then do 205 for three sets of 6 reps. But you have to do those rows right too, and that's where the incline bench row comes in. Of course they do, and that's the wrong technique. Approach an incline bench press rack that has a barbell set at a comfortable rack height ; The Incline should be set at 30-45 degrees ; Retract and squeeze your scapulae together when laying on the bench. Because if he takes his hands off that bar it's crashing onto your chest and then it's not all you dude! I get a lot out of dumbbell incline presses rather then bar but that's preference. The shoulders and triceps will be indirectly involved as well. 0 Position your body on an incline bench on a 30-45 degree angle. This is the most effective movement for targeting this sticking point. Incline bench presses increase the range of motion at the shoulder joint, which provides more work for the chest. It is all too common to see inexperienced lifters slaving away on endless sets of cable crossovers in search of full, thick pecs. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Maintain a neutral long spine. Bar placement should be as stated, either touch your chin, or just below your clavical. Also see Bench Press Analysis. Learn how to correctly do Incline Barbell Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. If you don't have an adjustable bench, simply elevate the end of your bench on something like a bumper plate. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. So does the Hammer Strength incline chest machine. The possession of a deep, thickly muscled chest is one of the hallmarks of a championship bodybuilding physique. The incline press is often relegated as a secondary exercise and can do a great job in packing the upper chest mass. This is because the anterior delt and upper pec muscles are activated to a larger extend in the incline vs flat bench press. But, back in college, while playing football, incline bench pressing was a main lift in our workout program. When you can do 225 for three sets of 6 - ALL on our own then: Use the same warm up but then do 225 for 3, and three sets of 235 for 6 reps. Keep doing this routine until you've done your 250 + for a 1RM. Seven time Mr. Olympia Ron Coleman, Chris Comier, and many top bodybuilders are doing reps with 500 pounds on the incline and their chest development shows their efforts. "Keep elbows well out to the sides and back, and lower bar to the line of the nipples. For proper arm movement and technique your arms should be in a 45-degree angle tucked to the sides. Bring the barbell down to your sternum by bending your elbows. My buddy Ron Harris does them instead of flat bar bench press for chest building, and so do many other bodybuilders. I was a high school 2 time all-county offensive lineman and linebacker. I substitute heavy incline bar sometimes on my heavy bench press day, and also do incline close grip bar every other heavy bench press day. The Incline Bench Press. 9 After high school I attended a Junior College in California there I was a 2 year letter winner and made All-conference... + Press the barbell above your chest by extending your arms. Incline Bench Press (Barbell) Performance Description. All rights reserved. This machine resembles a squat rack , with a barbell that slides down two attached vertical poles. That way of doing inclines putts undue stress on the entire shoulder area. Incline Barbell Bench Press Tips. Arch your back slightly during this lift. Don't risk doing a workout improperly! I have always used Incline presses as an auxiliary lift to my bench press program. 11. The incline barbell bench press is an upper body strength exercise that targets the chest, shoulder, and triceps. When performing either exercise, your bench should be … Very Important, do not have your partner holing the bar on every rep you do screaming at you "It's all you dude!" Anyway, the point is that doing Incline bar presses is very important if you want to have chest thickness. Utilizing incline bar, smith machine incline bar, and incline dumbbell presses should be used for bodybuilding prep. Pectoralis Major, Clavicular; Upper chest (clavicular portion of the pectoralis major). Smith machine incline works well too, try them like Markus Ruhl does, very wide grip. workout correctly the first time, every time. The trouble is many lifters extend the elbows way too far out to the sides performing inclines in an effective manner. Any routine can take up to 6 weeks or longer sometimes 12 to 14 weeks. A higher incline can mean less front delt stimulation due to the lower weight used. Keep working at this technique. Sign In. As a bodybuilder, the incline should also be the first exercise in chest training. First, watch individuals performing these exercises, it is one of the best ways to analyze technique. Avoid injury and keep your form in check Grip the weight(s) overhand and wider than shoulder width. Quickly read through our step-by-step directions to ensure you're doing each Share on Pinterest. At first, your strength will be a little down that's only because you changed your technique and you are not used to the proper movement yet. Incline presses are a very popular exercise in bodybuilding circles. Utilizing an incline will allow you to better target the upper portion of the chest, a lagging part for a lot of lifters. Start down with the weight slowly, touch the muscles directly underneath the point that the clavicles meet; basically the upper chest or top of the chin. Basically, the former is a version of the latter, in which the bench is set at an angle almost equal to 45 degrees. Join today and unleash the power of BodyFit! Like with the bench press, hold it at the top for just a second and get oriented. I'd be rich. But, back in college, while playing football, incline bench pressing was a main lift in our workout program. Equipment needed: 2 dumbbells or barbell, incline bench angled between 45 and 60 degrees . Take hold of the bar with a medium-wide grip. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The incline also makes it safer and more joint-friendly for your shoulders. Lower the bar straight down in a slow, controlled movement to your chest. Your feet need flat on the floor giving yourself a good sturdy base. The dumbbell incline bench press is very similar to the barbell incline bench press; however, it does have key benefits to maximize muscle growth and further individualize a program. Muscles. Bodybuilders, in particular beginners, pay a great deal of attention to this region of the body not only because it responds rather quickly to regular training but also, when fully developed, imparts the look of power and muscular impressiveness to the whole physique. Do it on your own each and every rep. Let's say you can incline bench 225 on your own for a 1 rep max. Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms). If I had a dime for every time I've heard someone ask that question we've all heard a million times, "how much do you bench?" Incline bench press . Repeat. Another flaw many lifters practice when they incline is they raise their butt off the bench, in essence, making the incline press a flat press. Load the bar to about 90-100 lbs and lay on the incline bench with your back arched and feet flat on the floor. The incline angle of this press hits the upper pecs really hard. View our enormous library of workout photos and see exactly how each exercise With this guide your weights will go through the ceiling, and your chest thickness will rival that of Ronnie Coleman. BodyFit is your solution to all things fitness. © 2020 Bodybuilding.com. The main benefit in doing incline presses is to develop the upper portion of the pectoral muscles. Performing this move on an incline allows for targeted emphasis on the upper portion of the chest. Dumbbell Low Incline Bench Press Set an incline bench on its lowest incline and grab some dumbbells. Lower back is flat against the bench. ExRx.net, Barbell Incline Bench Press; If dumbbells are used, use the same elbow position but also lower them as much as you can manage in order to get the fullest extension of the arms" This is incorrect bar and Dumbbell positioning. The barbell incline bench press works the top of the chest and the front of your shoulders harder than the standard exercise, boosting the strength of your muscles and hopefully increasing the amount you’ll be able to lift when performing the standard flat bench press. The more narrow the grip, the more you involve your triceps. Place your arms in the same manner when doing bar or dumbbell incline presses. Already have a Bodybuilding account with BodyFit? When you have the bar off the rack, do not start down immediately with it. Do not lower the bar to the neck. Lower weight to upper chest. Sources. Range of motion will be compromised if grip is too wide. The trick for getting the most out of Incline presses is keeping your rep rang fewer than 8 and above 3. This exercise has a few variations. So, incline into 30-45-degrees and give me one more rep! Try this out. Do not keep your elbows back this puts maximum stretch on the pecs and serious stress on the shoulder joint. However, just like the incline chest press, there are some cons. The wider the grip the more the outer area of the chest is worked. This technique places more emphasis on the pec and triceps muscles rather then the shoulder joint. To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. The incline bench press is a variation of the traditional bench press. The more vertical your arms are, the better your balance will be. The incline barbell bench press is probably the most popular exercise for targeting your upper chest. I do them every other week working my way up to a heavy set of 5. Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. Incline barbell bench press video. The barbell bench press is a tried-and-true muscle and strength builder for the chest. Dismount barbell from rack over upper chest using wide oblique overhand grip. Incline dumbbell presses and incline barbell presses both primarily work your chest muscles, but they also involve your shoulders and triceps muscles. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Hold the bar with a medium-width, pronated grip and remove it from the rack. HOW TO DO THE INCLINE BARBELL BENCH PRESS WITH PROPER TECHNIQUE. Lower the weight in a controlled manner to the nipple line, inhaling throughout the movement. This develops the mass and strength of the pectoral muscles (upper and middle regions) and front deltoids. Pause, then press the bar in a straight line back up to the starting position. should be done before you give it a shot. Do not hyper extend the neck. Do not bounce the bar off of the chest. Got it?! Comments. The Front Raise However, the incline reverse-grip barbell bench press may be more effective. You'll get more range of motion, integrity of movement at the elbow joint, and tremendous stimulation of both sternal and clavicular pecs due to the seat angle. Keep doing that type of technique and you'll find yourself with serious shoulder problems. RANGE OF MOTION. Maintain a neutral spine position and make sure that your neck is not hyperextended. Even going an inch too low takes the emphasis off the target area. The incline barbell bench press isn’t much different from the traditional one. Here are some sample chest routines that are highly effective: All sets should stay within the 4-6 rep range and be taken to complete muscular failure. Pause for a brief moment so you don't bounce the weight off your chest, then press it back up to the top position, exhaling on the way up. Do not touch the nipple area, this is way too low. Target. That’s a shame because it’s arguably the better pec builder. Already have a Bodybuilding.com account with BodyFit? with in-depth instructional videos. Incline Bench Press. Lower the bar with control. Benefits. Use different grip width – people with longer arms may need to perform the exercise using a wider If you want to activate your triceps more then hold the bar with a close grip. The incline bench press is a variation of the bench press and an exercise used to build the muscles of the chest. Smith machine incline bar, close grip incline bar (more for triceps), Incline dumbbell flies, and incline dumbbell presses. more exercises. Find related exercises and variations along with expert tips Now, while watching these individuals do incline presses with a bar or with dumbbells, do their elbows go back towards their head away from their bodies? Extend arms upward, locking out elbows. Keep your wrists straight and your elbows beneath your wrists with your arms tucked at a 45-degree angle. Barbell Incline Bench Press Medium-Grip The incline bench press is an upper body compound movement that targets the upper chest. Bring the bar to the upper part of your chest on the descent. The flat bench press is a much more natural fluid movement, compared to your everyday activities. The pectoral major (chest) is a fan shaped muscle that extends from the sternum and attaches to the humerus bone of the upper arm. Powerlifters should do incline bench press if they have a shoulder and upper pec weakness that prevents them from getting stronger in the competition bench press. Use an incline of 15-30 degrees. Lie supine on incline bench. Once the bar slightly touches your elbow, extend your elbows to go back to the initial position. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. But let’s see how well the barbell stacks up against the dumbbell in the chest development department. Press bar until arms are extended. While the incline bench press is a well-known exercise, many lifters treat it as a secondary or assistance movement rather than a primary one. Dumbbell incline bench press Just as with the flat bench press, swapping the barbell for dumbbells means you can work both sides of the body unilaterally, helping … STAY FOCUSED. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. It is common to hear that bodybuilders are inclining 4 or 5 plates for reps. A bodybuilder can also perform the incline bench press using a Smith machine . This version is a challenging as well as a far more difficult move for most and mostly reserved for upper pec work. Maintain this retracted position throughout the entire lift. I have always used Incline presses as an auxiliary lift to my bench press program. This is an excerpt from an unknown CPT. These exercises are key to upper pec thickness. 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