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