Quickly read through our step-by-step directions to ensure you're doing each with in-depth instructional videos. The main benefit in doing incline presses is to develop the upper portion of the pectoral muscles. The trick for getting the most out of Incline presses is keeping your rep rang fewer than 8 and above 3. If you don't have an adjustable bench, simply elevate the end of your bench on something like a bumper plate. Once the bar slightly touches your elbow, extend your elbows to go back to the initial position. Press bar until arms are extended. 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 … Try this out. Place your arms in the same manner when doing bar or dumbbell incline presses. So, incline into 30-45-degrees and give me one more rep! That way of doing inclines putts undue stress on the entire shoulder area. This exercise has a few variations. Do not keep your elbows back this puts maximum stretch on the pecs and serious stress on the shoulder joint. What I'd like to do is to point out how you can perform these moves more efficiently and suggest some alternatives. Take hold of the bar with a medium-wide grip. 0 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. Extend arms upward, locking out elbows. Muscles. Avoid injury and keep your form in check Maintain a neutral spine position and make sure that your neck is not hyperextended. My buddy Ron Harris does them instead of flat bar bench press for chest building, and so do many other bodybuilders. "Keep elbows well out to the sides and back, and lower bar to the line of the nipples. 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. Equipment needed: 2 dumbbells or barbell, incline bench angled between 45 and 60 degrees . Keep doing that type of technique and you'll find yourself with serious shoulder problems. For proper arm movement and technique your arms should be in a 45-degree angle tucked to the sides. Also see Bench Press Analysis. workout correctly the first time, every time. Barbell Incline Bench Press Medium-Grip The incline bench press is an upper body compound movement that targets the upper chest. https://www.msn.com/.../strength/incline-barbell-bench-press/ss-BBtOahx Target. Lean back on an incline bench at about 30 to 45 degrees. Load the bar to about 90-100 lbs and lay on the incline bench with your back arched and feet flat on the floor. First, watch individuals performing these exercises, it is one of the best ways to analyze technique. Utilizing incline bar, smith machine incline bar, and incline dumbbell presses should be used for bodybuilding prep. Incline Bench Press (Barbell) Performance Description. Press the barbell above your chest by extending your arms. 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. But, back in college, while playing football, incline bench pressing was a main lift in our workout program. Is an Incline Dumbbell Press Better Than an Incline Bench Press?. Begin by sitting in a bench that is inclined to your liking (generally 45 to 60 degrees). The trouble is many lifters extend the elbows way too far out to the sides performing inclines in an effective manner. Lower back is flat against the bench. As a bodybuilder, the incline should also be the first exercise in chest training. 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. The pectoral major (chest) is a fan shaped muscle that extends from the sternum and attaches to the humerus bone of the upper arm. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. Find related exercises and variations along with expert tips Utilizing incline bar, smith machine incline bar, and incline dumbbell presses should be used for bodybuilding prep. Use an incline of 15-30 degrees. should be done before you give it a shot. I tend to do dumbbells for incline chest press so I can angle inwards at 45, then use a barbell for bench press studies show 15deg has higher emg chest activity than 45. After high school I attended a Junior College in California there I was a 2 year letter winner and made All-conference... + This technique places more emphasis on the pec and triceps muscles rather then the shoulder joint. Raise the bar off the rack and hold it right above your head arms locked. 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. That’s a shame because it’s arguably the better pec builder. 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. Position your body on an incline bench on a 30-45 degree angle. Execution. But let’s see how well the barbell stacks up against the dumbbell in the chest development department. Pectoralis Major, Clavicular; They should remain in the same position flat on the bench throughout the movement. Already have a Bodybuilding account with BodyFit? All rights reserved. The Incline Bench Press. The shoulders and triceps will be indirectly involved as well. 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. Incline barbell bench press video. 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. The incline barbell bench press is an upper body strength exercise that targets the chest, shoulder, and triceps. The barbell bench press is a tried-and-true muscle and strength builder for the chest. Because if he takes his hands off that bar it's crashing onto your chest and then it's not all you dude! Incline bench barbell press. This is the most effective movement for targeting this sticking point. The more narrow the grip, the more you involve your triceps. Sign In. View our enormous library of workout photos and see exactly how each exercise However, just like the incline chest press, there are some cons. However, the incline reverse-grip barbell bench press may be more effective. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. It is common to hear that bodybuilders are inclining 4 or 5 plates for reps. I was a high school 2 time all-county offensive lineman and linebacker. 9 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. This version is a challenging as well as a far more difficult move for most and mostly reserved for upper pec work. I have always used Incline presses as an auxiliary lift to my bench press program. Lower weight to upper chest. Bar placement should be as stated, either touch your chin, or just below your clavical. Dismount barbell from rack over upper chest using wide oblique overhand grip. Join today and unleash the power of BodyFit! This develops the mass and strength of the pectoral muscles (upper and middle regions) and front deltoids. Keep working at this technique. Do not lower the bar to the neck. more exercises. I'd be rich. Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms). Got it?! The incline bench press is a variation of the traditional bench press. Keep your wrists straight and your elbows beneath your wrists with your arms tucked at a 45-degree angle. STAY FOCUSED. Bring the bar to the upper part of your chest on the descent. I do them every other week working my way up to a heavy set of 5. Bring the barbell down to your sternum by bending your elbows. 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. But you have to do those rows right too, and that's where the incline bench row comes in. Incline presses are a very popular exercise in bodybuilding circles. Your feet need flat on the floor giving yourself a good sturdy base. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Share on Pinterest. BodyFit is your solution to all things fitness. Maintain a neutral long spine. 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. Everyone wants a huge chest, plain and simple. Incline bench presses increase the range of motion at the shoulder joint, which provides more work for the chest. Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. © 2020 Bodybuilding.com. Benefits. 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. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Smith machine incline bar, close grip incline bar (more for triceps), Incline dumbbell flies, and incline dumbbell presses. The incline press is often relegated as a secondary exercise and can do a great job in packing the upper chest mass. Incline Bench Press. Dumbbell Low Incline Bench Press Set an incline bench on its lowest incline and grab some dumbbells. 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. The more vertical your arms are, the better your balance will be. Do not touch the nipple area, this is way too low. The incline barbell bench press is probably the most popular exercise for targeting your upper chest. 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? Pause, then press the bar in a straight line back up to the starting position. 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. Arch your back slightly during this lift. Utilizing an incline will allow you to better target the upper portion of the chest, a lagging part for a lot of lifters. Incline Barbell Bench Press Tips. The Front Raise Incline dumbbell presses and incline barbell presses both primarily work your chest muscles, but they also involve your shoulders and triceps muscles. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. I have always used Incline presses as an auxiliary lift to my bench press program. Hold the bar with a medium-width, pronated grip and remove it from the rack. Upper chest (clavicular portion of the pectoralis major). Range of motion will be compromised if grip is too wide. Do not hyper extend the neck. The incline barbell bench press isn’t much different from the traditional one. The possession of a deep, thickly muscled chest is one of the hallmarks of a championship bodybuilding physique. RANGE OF MOTION. Performing this move on an incline allows for targeted emphasis on the upper portion of the chest. 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. Any routine can take up to 6 weeks or longer sometimes 12 to 14 weeks. The incline also makes it safer and more joint-friendly for your shoulders. The incline bench press is a variation of the bench press and an exercise used to build the muscles of the chest. So does the Hammer Strength incline chest machine. A bodybuilder can also perform the incline bench press using a Smith machine . 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. Of course they do, and that's the wrong technique. As a bodybuilder, the incline should also be the first exercise in chest training. This is because the anterior delt and upper pec muscles are activated to a larger extend in the incline vs flat bench press. Like with the bench press, hold it at the top for just a second and get oriented. Very Important, do not have your partner holing the bar on every rep you do screaming at you "It's all you dude!" Repeat. The incline angle of this press hits the upper pecs really hard. Don't risk doing a workout improperly! A higher incline can mean less front delt stimulation due to the lower weight used. When you have the bar off the rack, do not start down immediately with it. Already have a Bodybuilding.com account with BodyFit? Anyway, the point is that doing Incline bar presses is very important if you want to have chest thickness. As a bodybuilder, the incline should also be the first exercise in chest training. I get a lot out of dumbbell incline presses rather then bar but that's preference. Grip the weight(s) overhand and wider than shoulder width. When performing either exercise, your bench should be … Comments. 11. It is all too common to see inexperienced lifters slaving away on endless sets of cable crossovers in search of full, thick pecs. This machine resembles a squat rack , with a barbell that slides down two attached vertical poles. The flat bench press is a much more natural fluid movement, compared to your everyday activities. This is an excerpt from an unknown CPT. ExRx.net, Barbell Incline Bench Press; But, back in college, while playing football, incline bench pressing was a main lift in our workout program. Smith machine incline works well too, try them like Markus Ruhl does, very wide grip. Incline chest press, step by step: Sit on an incline bench and lie back. 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. 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. Sources. Lower the bar straight down in a slow, controlled movement to your chest. Lower the weight in a controlled manner to the nipple line, inhaling throughout the movement. Learn how to correctly do Incline Barbell Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. 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. With this guide your weights will go through the ceiling, and your chest thickness will rival that of Ronnie Coleman. HOW TO DO THE INCLINE BARBELL BENCH PRESS WITH PROPER TECHNIQUE. The wider the grip the more the outer area of the chest is worked. Incline bench press . Lower the bar with control. Basically, the former is a version of the latter, in which the bench is set at an angle almost equal to 45 degrees. 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. Do not bounce the bar off of the chest. Lie supine on incline bench. Maintain this retracted position throughout the entire lift. These exercises are key to upper pec thickness. 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And see exactly how each exercise should be used for bodybuilding prep about 90-100 lbs and on! And can do a great job in packing the upper part of your bench on its incline... Are, the point is that doing incline bar, smith machine an adjustable bench simply. Allows for targeted emphasis on the pecs and serious stress on the entire shoulder.... Arms remain relatively vertical throughout the left incline barbell bench press its lowest incline and grab some dumbbells have used... Boise, ID 83713-1520 USA ways to analyze technique in the same manner when doing or! Chest on the floor your shoulders and triceps Ronnie Coleman Clavicular ; incline bench on a 30-45 angle. Takes the emphasis off the rack the line of the pectoral muscles ( upper and middle ). When you have the bar off the target area to a larger extend in the incline press is a of..., back in college, while playing football, incline bench with your arms are, the incline also!