Incline Bench Press
Barbell INCLINE BENCH PRESSes benefits.
The main purpose of barbell incline bench presses is to build massive upper chest. Incline bench press, both effective and available for any level of training, can be performed with a barbell of dumbbells. Using of dumbbells, however, provides a bi more range of motion. To do barbell incline bench press you also need an inclined bench about 45 degree. If the bench is set below 30 degrees to the horizontal, then the focus of load goes to the middle and lower chest muscles. If the bench is above 45 degrees, the focus shifts from the load on the pectoral muscles to the deltoids.
Barbell incline bench press technique.
To start a barbell incline bench press , lie on the bench at 35-40 angel degrees to the horizontal, feet wider than shoulder width, hips, shoulders and head pressed to the bench. This is your starting position.
Now grab the barbell or a pair of dumbbells with an overhead grip (palms facing your feet).The distance between your hands must be slightly wider than shoulders. Then move your hands and push the weight to the top of the chest gently. Take a breath and squeeze the barbell up. Exhale only when you’ve overcome the most difficult part and reach the upper point (arms fully straightened, but not locked at the elbows). At the top of the tension pause and try to do additional efforts, tightening your chest muscles tighten even stronger. Then lower your weight to the nipple area of your upper chest and start a next rep as the weight slightly touches your body. Don’t forget, that all steps of the exercise are performed in a smooth, moderate pace.
Barbell incline bench presses performing tips.
- Hold your breath during pressing the weight upwards. This helps the muscles of the lumbar spine hold stronger, increases the resistance of the body and gives strength.
- Your elbows should be directed strictly to the side throughout the exercise. Remember, the closer the elbows to the sides of the body, the greater the load shifts to the shoulders. Also, to achieve the maximum reduction of the upper part of the chest muscles, your arms should be fully straightened, still not locked in the elbows.
- Your grip should not be too broad. Without controlling it you reduce the amplitude of movement and risk to overload the chest muscles.
- Do not use excessively heavy barbell. That makes your technique inexact and may cause a serious injury if a barbell falls on your chest or neck.
- The best thing you can do during the pause between sets is to stretch in. That will make the exercise more effective.
When done correctly, barbell incline bench press won’t pass without result you wanted.
Barbell incline bench press and muscle worked. Written by: Dennis Borisov
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