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