The bench press is one of the most popular exercises. To complete it, sometimes you have to wait: a rack with a horizontal bench is almost always occupied. There is no need to waste time waiting: the equipment for the incline version of bench press training is often empty, especially since horizontal bench press alone is not enough to improve physical fitness.
Incline Barbell Press: Distinctive Features
The bench press exercise with a barbell, performed at an incline, is basic because it involves several joints and muscle groups at the same time. It is a variation of the classic training using a horizontal bench. Changing the starting position results in a different load distribution, allowing, depending on the selected inclination, to work out the target area in more detail.
Competitive athletes usually perceive this press as an auxiliary element of training, since it involves working with lighter weights compared to the classic version. However, in amateur sports, the main goal of training is not to lift the maximum possible weight, but to perform high-quality muscle development and generally improve physical fitness. The incline press does a great job of achieving these goals.
What muscles are involved in the work?
The main load in this exercise is borne by the pectoralis major muscle, which anatomically has two heads:
- clavicular, located on the front side of the collarbone;
- sternocostal, covering the lateral region of the sternum and the 6 upper ribs.
Conventionally, this muscle mass is divided into three sections - upper, middle and lower. By changing the angle of the bench, you can shift the load, activating a particular area more strongly in accordance with your training goals.
The following muscles are involved in movement as auxiliary muscles:
- triceps;
- anterior deltoid bundle;
- pectoralis minor muscle;
- serratus anterior muscle.
Benefits of Exercise
Experienced athletes agree that the overhead incline press puts more strain on the pectoral muscles compared to training on a flat bench. This is due to the fact that in the “classic” a significant part of the load is taken by a stronger area - the lower chest. In addition, the triceps are actively involved in the movement. With an upward angle, these muscle masses are activated less and the movement is performed primarily in the middle and upper chest. This allows you to better work out muscle groups that are, as a rule, lagging behind.
The incline press has more variety than the horizontal press. By changing the starting position, the athlete can shift the emphasis of the load to different areas of the chest, triceps or deltoids, depending on the goals of the exercise.
This version of the pressing movement allows you to effectively use a larger number of muscle groups while working with lighter weights.
How to choose a bench angle
The degree of development of a particular area of the upper body depends on the angle at which the athlete will position himself.
When adjusting the position of the backrest, you need to take into account that the smaller the angle of inclination, the more the triceps are activated. As the angle increases, the working emphasis gradually shifts to the front deltoids. It is important to set the inclination so that the triceps muscles are minimally involved in the work, and the deltoids have not yet had time to take part of the load. This golden mean is an angle of approximately 30° - in this case the pectoral muscles are loaded to the maximum.
An angle of 45° will lead to more significant activation of the upper chest, and the deltoids will begin to be involved in the work.
When working at an angle of 60°, the front deltoids will take a significant part of the load. Of the pectoral muscle mass, only the clavicular area will be involved.
Too high an inclination of the back when performing a bench press will lead to overload of the shoulder joints, and the working emphasis will shift to the front part of the deltoid muscle. Therefore, the angle of inclination should not exceed 60 o.
Technique for performing incline bench press
Incline pressing training involves a heavy compound movement and therefore requires perfect technique.
First, you need to warm up thoroughly, paying special attention to warming up the shoulder girdle. Classic push-ups are perfect for this purpose.
At the beginning of the lesson, set the desired angle of the bench. The barbell is placed on the supports of the rack, weights are added, and secured with clamps. In the starting position, it is preferable for the bar to be placed directly above the line of the collarbones.
You should not start training with working weights: the first approach is a warm-up.
Incline Bench Press
Having settled down on a bench, remove the apparatus from the racks with a straight narrow or wide grip (depending on the goals of the lesson) and take it upstairs. If the barbell “walks” in your hands, you need to reduce the weight of the burden.
- While inhaling, lower the barbell until it touches the upper chest area. The trajectory of movement must be strictly vertical.
- In the bottom position they are delayed for 1 count. At this point, beating the bar away from the chest is unacceptable. The forearms are in a vertical position (photo).
- As you exhale, using the force of your pectoral muscles, press the barbell up without moving your elbows from under the line of the bar.
- After making a short pause (this stabilizes the position of the projectile), they begin to move down again.
Do 6–12 times in 3–4 approaches.
While the movements are performed, the shoulder blades remain retracted. Shoulders and chest do not come off the bench.
Lowering the bar occurs slower than raising it.
High-quality work in the bench press occurs within the amplitude: at the top point without fully extending the elbows (this will transfer the load to the triceps), at the bottom position - without beating the bar away from the torso (the force of inertia will turn on).
It is important that the exhalation coincides with the most difficult part of the climb. Doing it too early will weaken core stability and prevent you from making the most powerful effort possible.
Video: Nuances of the bent-over barbell press
Bench press on an incline bench upside down
Press training in this version helps to draw a clearer lower border of the chest, giving it a more expressive shape. It places less stress on the shoulders and specifically targets the lower part of the pectoral muscle mass.
If the gym does not have special equipment for pressing upside down, it is permissible to use a press bench or a horizontal bench, creating an inclination using any object that acts as a stand. The resulting structure must be stable.
The downward tilt angle varies in the range of 15–20 o. You should not lower the bench lower: this will create an unwanted load on the blood vessels of the brain.
A bar with weights secured with clamps is placed on a rack so that it is lowered strictly onto the lower chest area.
Once seated on the bench, you need to place your feet under the support bolsters. The barbell is removed from the racks with a grip at shoulder level and brought up so that the arms are perpendicular to the floor.
The technique for performing working movements is similar to the previous version with one difference: when moving down, the projectile is lowered closer to the lower border of the pectoral muscles.
For beginners, it is advisable to use the help of a partner when performing this exercise.
It is important to prevent the bar from “walking” from side to side: this makes training dangerous. This type of bench press is not easy from a coordination point of view, so you should not increase the working weight until you have perfected the technique.
Bent-over barbell presses should not be performed by athletes predisposed to increased intracranial pressure.
Video: Technique for working with a barbell in a downward bend
Smith Machine Angle Bench Press
This device makes it possible to technically squeeze the apparatus cleanly even with little training experience, focusing on the target area and without being distracted by maintaining balance and stabilizing the body. The Smith Machine minimizes the likelihood of injury.
In this simulator, the bar moves along a given path, and the exercise is performed in the correct amplitude. Beginners can take advantage of this feature by using it to learn proper incline press technique before starting to use free weights.
Before starting the exercise, place the bench in a Smith machine directly under the bar and determine the angle of the back (several degrees). The bar is installed at such a height that it can be reached with straightened arms.
- To take the starting position, lie down on a bench and remove the barbell from the clamps, using a grip shoulder-width apart or slightly wider.
- Next, movements are made similar to the bench press outside the Smith machine. Despite the fact that the simulator makes it easier to perform the exercise, uncontrolled lowering and raising of the bar is unacceptable. You need to focus on concentrated work on target zones. Perform 8–12 repetitions in 3–4 series.
- Having completed the final movement, the bar is fixed on the racks and rises from the bench.
The Smith machine takes on stabilizing work, and the athlete can exercise with more significant weights. When switching to exercises outside of this device, working weights need to be reduced.
Video: Smith machine training
Narrow or wide: different types of grips when working on an incline bench
When deciding on the grip width for incline bench press training, you should consider which muscle groups need to be worked on with this exercise first.
- A wide grip places stress on the pectoral muscles, but the range of motion is reduced.
- A narrow grip makes it possible to work with an increased amplitude, but the narrower the position of the hands, the greater the load taken by the triceps.
The incline press allows you to grasp the barbell with a grip narrower than in the classic version. This is due to the fact that here the role of the triceps, which usually work actively with a narrow grip, is minimized. Therefore, the athlete can safely use a narrower position of the arms, increasing the amplitude of movement without fear that the load will move from the pectoral muscles to the triceps.
If a close grip is used when training on an inclined surface, it is recommended that beginners or athletes exercising with heavy weights use the help of a partner when removing the apparatus from the racks.
When working with a narrow hand position, it is undesirable to use an open grip (when the thumb does not fix the bar from below). When removing the bar from the racks, the athlete must be extremely careful to maintain the balance of the apparatus.
Incline bench press for girls
When it comes to the advisability of including bench press exercises in women’s training plans, various myths on this topic become active. The most common misconception is that the bench press makes a woman's chest flat and her figure masculine.
In fact, regular training of the pectoral muscles is necessary for girls, and it is better to use basic movements for this. The bent over press is a great option to include in a women's training program, and for good reason:
- He actively works on the décolleté area - the upper chest area.
- Trained pectoral muscles will help lift your chest.
- By experimenting with different inclination options and changing the grip width, a girl can pump up not only her chest, but also her triceps. This area of the arm is one of the most problematic areas of the female figure.
- By exercising on a bench at an upward angle, the athlete develops the front deltoids along with her chest. With regular exercise, this will form a beautiful shoulder line and make the figure more harmonious.
- The incline press is an energy-consuming exercise, so it is ideal for inclusion in a fat-burning training program.
When working your chest, to form a beautiful posture, do not forget about training your upper back.
Video: Example of a women's training program including the incline bench press
When starting to work on an inclined bench, you should reconsider the working weights: they will differ less in comparison with the “classics”. When the bench is tilted upward, the pectoral muscles are activated in a more isolated manner. If the athlete is positioned head down, the use of heavy weights can lead to an excessive increase in intracranial pressure.
When squeezing the projectile on an inclined plane, it is advisable to use an overhand lock grip (the thumb is located on the bar opposite the others). This will help create a powerful force and increase the safety of the training.
When working in an inclined position, you need to forget about the skill acquired in the horizontal press: lowering the apparatus to the middle part of the chest. When tilting upward, the bar lowers to the line of the collarbones, in the reverse tilt - to the lower border of the chest.
To properly work out the pectoral muscles, you should not allow a gap to form between your back and the bench. This “bridge” will help you take more weight, but will transfer some of the load from the target area.
It is advisable to place the bent-over barbell press as a basic exercise at the beginning of the lesson. It can be done as an alternative to classic barbell training.
If you have training experience, this exercise can be done in supersets, supplemented with stretching movements (pullovers, dumbbell flyes).
Experienced athletes use incline training as a way to refine target muscles after the classics, varying the incline angles and doing 12-15 reps per set.
The incline barbell press is an effective basic exercise and a worthy alternative to the horizontal bench press. Its implementation will diversify the training process and will have a positive impact on improving the physical fitness of the athlete, regardless of gender and level of preparedness.
A powerful and muscular chest is an indicator of enormous strength and good health. Perhaps it is for this reason that many women like young men with inflated breasts. Today we will talk about various options for performing dumbbell bench presses. You will learn what the angle of the bench affects when performing this exercise.
Incline dumbbell press: technique
As you know, in order for muscles to grow, they need to be shocked. Monotonous workouts with classic barbell bench presses may at some point stop bringing results. Doing dumbbell push-ups on a bench will help you get off the ground. Let's look at the technique of performing this exercise:
While performing this exercise, you must constantly ensure that your legs, back and head are constantly pressed against the surface of the bench. After all, one awkward move can injure you.
This exercise is definitely worth including in your chest workout. However, it is an additional exercise to the barbell press. After all, not all muscle fibers of the chest are worked out in the barbell press. Inactive fibers can be called “dormant”. And the incline press just helps wake them up. This exercise must be performed in 3-4 sets of 8-10 repetitions..
Advantages and disadvantages
The incline dumbbell bench press is a fairly popular exercise. More than half of bodybuilders perform it after bench press. It has the following advantages:
As they say, every coin has two sides. This also applies to the exercise we are talking about now. Disadvantages of the bench press:
These disadvantages are not as significant as the advantages. The main thing is to perform this exercise strictly according to technique and not make mistakes. And then, there is a high probability that the result will meet your expectations.
- Don't try to choose a barbell press or a dumbbell bench press. Both of these exercises are indispensable for working the pectoral muscles. They complement each other and stimulate the growth of your pectoral muscles.
- Before performing this exercise, you need to warm up. To do this, it will be enough to do one warm-up approach of 20 repetitions. The weight should be half that of the worker.
- You must be insured by your training partner or coach. There are cases when an athlete could not cope with the load and dropped dumbbells on his feet, or suffered sprains. To avoid this, you must be insured. If you are training alone, then ask someone from the gym to back you up. There is nothing wrong with this.
- The upward angle of the bench should not exceed 30 degrees. Due to too large an angle of inclination, almost the entire load will be taken by the deltoids, and the chest will not participate. If your upper chest lags behind, then the optimal angle for you is 25-30 degrees.
- Remember to do incline dumbbell bench presses. If you constantly train only the top of your chest and forget about the bottom, then it will not look very beautiful.
If you do not fully understand the technique of performing this exercise, then watch the video.
One of the best exercises for high-quality development of the pectoral muscles. If you want to pump up your chest like Arnold Schwarzenegger, then include this exercise in your training program. For the last set, take lighter dumbbells and perform 20 reps. Pumping blood into the muscles helps accelerate their growth. If you apply this principle in practice, the result will not take long to arrive. I wish you success!
Dumbbell press
Hello friends! Today we’ll talk about the incline press, which I personally love even more than the classic horizontal bench press. I love pumping my upper pecs so much that even when I’m not training in the gym, I still pump them with regular push-ups.
If for some reason I train at home, then I simply put my feet on a height of about 80-90 cm. Usually this is a polished table. I put some fabric under my feet so that it slides and do push-ups. Why is that?
Because the polished surface allows the fabric to glide during my push-ups and I get the same range of motion as an incline press. Namely, strictly vertical. If your legs are clearly fixed on the table, you will have an arc amplitude when performing the exercise. I hope you understood the essence of this life hack. Very useful for home workouts! But I digress... Let's continue on topic!
In addition to the classic bench press, an incline bench can also help everyone pump up, this applies not only to the biceps, but also to other muscle groups.
Due to the fact that performing a bench press at a certain angle is much more difficult, many people are lazy to do it. And they lose a lot! The incline bench press is an exercise that should never be neglected! Now let's delve into the technical details.
If you are a girl and somehow you are concerned about the incline press and you found this article - I want to reach out to you. To begin with, I will say that there are quite a few muscles in your chest that need a strong workout.
Due to your feminine nature, the bulk of your muscles are concentrated in the lower part of your body. That's why your legs are naturally stronger than guys. And in men, the torso (upper body) is stronger than the legs. Therefore, a man and a woman are two opposites also on this basis.
This suggests that you should not pay too much attention to chest training, since there is no point in it in the first place. That is, there is no point in dedicating a separate day for chest training! You just need to pump it up a little...
I advise you to do this as your main chest exercise. It is recognized as the most effective! You can do this at the very beginning of your workout.
Be sure to read the additional article on my blog about this. There I described this issue in detail - you will learn many useful points.
But to put it briefly, there are VERY FEW MUSCLES in the female breast and its main volume is made up of the following parts:
FAT + IRONUS(mammary gland) + CONNECTING
Learn more about choosing a bench angle
When choosing the angle of inclination, it is important to remember one thing: do not raise the angle too high. This will cause the triceps and deltoids to take on the entire brunt of the load. The angle of inclination is greater - the front deltoids work, less - the triceps.
For targeted pumping of the chest, tilting is best at 20-30 degrees. It is in this case that the load is distributed as evenly as possible. Working with a barbell at this inclination will allow you to pump both the upper and
This is also one of the main differences between the incline and horizontal bench press. When working with a barbell in a horizontal position, only a small part of the chest is involved. But the synergist muscles (those that help overcome weights and push the barbell forward) work, be healthy!
These muscles include:
- Front deltoid, triceps - they push the weight forward.
- Back muscles - they work in the negative phase when the barbell is lowered.
I think it’s clear what muscles work during the bench press. This is especially noticeable when performing a bridge press (this is when a deep arch forms in the lower back). The bridge with a horizontal press allows the athlete to work with a lot of weight with minimal load on the pectoral muscles, but to be honest, this is complete nonsense and ugliness. Because the load on the pecs is simply redistributed throughout the body and is severely stolen. We are not reaching our goal!
If your goal is pumping and expanding your chest, then your main focus should be on the incline press. Some athletes practically do not use a horizontal bench, but this does not make the results worse. All you need is the correct body position and impeccable technique.
How to do a bent over press correctly
Here are just the main points that must be taken into account when doing the incline bench press:
- HANDS POSITION This is very important, since it determines which muscle groups work in the process. The wider your grip, the more your pecs are recruited. In my opinion, the most optimal grip is shoulder-width apart. You can take a wider grip, but in this case you need to make sure that your elbows are parallel to your body. There is no need to separate them, in this case the triceps muscles begin to work, and this is bad. Different grip variations can also help pump up your chest. A wide grip, for example, pumps not only the upper chest, but also the middle. This happens because the body automatically tries to evenly distribute the load on the muscles.
- FOOT POSITION. Also, the bridge (that same arch in the lower back) should be excluded from the exercise, so the legs should be located on a hill. You can throw them on the bench in front of you or come up with something. You will find your way around the place. Not everyone does this. In the gym where I trained for more than 7 years, only a few did this (I only saw 2-3 people). Usually everyone’s feet are on the floor, but then it’s difficult to remove the bridge. Just for fun, try it. It won't be familiar, that's for sure. But what can you do for a more effective workout!
- SPEED. This is the best place to feel the speed. I never thought about speed when doing this exercise. My feelings have always been important to me. Some people lower the projectile slowly and raise it slowly, others press it quickly. Depending on this, different types of muscle fibers are involved in the work. Therefore, my opinion is that you need to combine. Initially perform in a slow mode - then add “explosive approaches” at high speed. This will allow you to surprise your muscles, and this always leads to progress. But if you work on an incline bench too quickly, you are more likely to get injured or put unnecessary stress on your body, which will negatively affect your recovery.
- POINT OF LOWERING OF THE NECK. A very important point! For a long time I didn’t know that I was making one serious mistake. For a long time, when performing incline presses, I lowered the bar towards my nipples. It was a period of unconscious training. But in fact, you need to lower the bar to your Adam’s apple, that is, to your neck. The ideal option is between the nipples and neck. Then the breasts really work. Remember this moment and try this. Feel the difference!
- BREATH. Of course, you shouldn’t forget about this. This is important when performing any other exercise. We lower the bar - inhale, raise it - exhale. Do not hold your breath, as this increases blood pressure and pressure inside the eyes. The face becomes too red. You will be like Signor Tomato). Obvious, but a good reminder for newbies!
I would also like to talk about the classic bench press so that you remember some of its differences from the inclined one. If you do it, then you can and should also remove the bridge by raising your feet on the bench. It is advisable to lower the bar towards the neck (this feature is called the “guillotine”), and not between the neck and nipples, as in the incline press. The grip should be wide with good stretch (in the incline press, the grip is not very wide, average).
Well, don't forget about safety. Ask for backup if you are not sure that you can complete all the repetitions in a set. Ask an experienced person to look at you from the outside to correct your technique if necessary.
How to perform an overhead press?
Performing a head press is not recommended for people suffering from blood pressure. And if a regular incline press is designed to develop the chest, then this option is best suited for pumping up the triceps. The negative inclination of the bench virtually eliminates the load on the pectoral muscles. Instead, it is the triceps that receive this load. The exercise is performed as follows:
- The bench must be lowered horizontally by 10 or 20 degrees;
- The bar can be removed at shoulder width or slightly narrower to work the triceps (the markings are individual for each, depending on comfort);
- You need to lower the barbell without spreading your elbows;
- The entire exercise is performed slowly, you should feel the contraction of the triceps.
To perform this, you can use either a regular bench or a Smith machine. It allows you to concentrate on tightening your triceps without straining the stabilizers, which are always at work when using free weights. The peculiarity of this simulator is that the bar moves strictly along a certain trajectory.
I've never done this exercise. I tried it once, I felt a strong rush of blood to my head and it became very uncomfortable. And this despite the fact that I have no problems with blood pressure at all. I don't understand exercises that require you to do something fancy. I try to avoid such exercises on the tenth route and advise you to do so.
That's all for me, friends. Describe your feelings from doing the incline press in the comments. What do you think about this? Do you like this exercise and do you practice it?
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Or, simply put, the classic bench press.
Muscles that take part in the exercise:
- Upper pectoral muscles
- Deltoid muscles (anterior bundle)
- Triceps
Advantages:
If you change your position, replacing a horizontal bench with an inclined one, in this case the muscles being worked remain the same, only the load on specific areas of the pectoral muscles changes, and you can choose which area is preferable for you to work on.
Load change depending on the selected angle:
- "30" degrees - Middle chest and slightly upper
- "45"
degrees - Upper chest only
- "60"
degrees - The front deltoids, triceps, and the very top of the pectorals
Incline bench press technique:
Preparation:
Set the desired bench angle ( 30 - 45
degrees). Place the bar on supports, then equip it with the optimal weight of the burden. Lie down on a bench, grasping a loaded barbell with a grip slightly wider than your shoulders.
Performance:
Lift the barbell up and hold it with straight arms. Inhaling slowly, lower the barbell until it touches your upper chest. Hold for 1 - 2 seconds, simultaneously squeezing your chest muscles. Then, using the force of the pectoral muscles, return the bar to its original position, exhaling at the same time. Repeat the specified number of times.
Alternative exercises:
In addition to the classic version, there are also alternative exercises:
- Incline Dumbbell Press
- Reverse Grip Press
- The barbell must be held firmly in your hands, it should not swing
I suggest you check out this great exercise:
The incline barbell press is the most important exercise for developing the upper and lower chest. In this article we will look at four variations of the press - at angles of 30, 45 and 60 degrees (on the top of the pecs) and the overhead press (on the lower part).
Benefits of an inclined position
When you do a bench press on a horizontal bench, they work:
- The pectoralis major and minor (middle part) do the main work.
- Anterior bundles of deltoid muscles.
- Triceps.
We are specifically interested in breasts. It is believed that a regular classic bench press evenly pumps the entire chest. However, the main load when performing it falls on its central part. If the top or bottom of your chest looks significantly smaller than you would like, various angled press variations can come to the rescue.
When we move the body into an inclined position, the main working muscle groups do not change, but the load is distributed differently. We can purposefully make the top or bottom of the chest work.
Redistribution of load depending on the angle:
- The 30-degree angle press targets primarily the middle part of the chest and a little at the top.
- 45 degrees transfers the load to the upper part, freeing up the middle.
- 60 degrees already transfers the entire weight of the bar to the front deltoids and triceps, leaving part of the load at the very top of the pectoral muscles.
- The incline press can also be performed upside down. This is a proven way to pump up your lower chest.
Thus, by varying the press technique, you can build the desired chest relief.
Angle press placement in training
It is not recommended to use the incline bench press as an independent exercise. It is better to do it after basic exercises, for example, after a classic bench press. As a last resort, after weighted bar push-ups.
First you need to give a heavy general load, and only then can you start working on specific areas of the pectoral muscle.
The incline barbell bench press is very useful for beginners to evenly develop the entire mass of the upper body.
Here are several schemes, using which you can intelligently load the entire area of the pectoral muscles.
First scheme
We perform the exercises in this order:
- We do the classic bench press.
- After it, we set the angle to 30 degrees and do an incline press there for 3 sets and 10 repetitions.
- Then we do 2 approaches with less weight, but at an angle of 45 degrees.
- After this, we finish killing our chest with a lift on a horizontal bench.
Second scheme
This circuit is a superset for the pectoral muscles:
- We did a bench press on a horizontal bench (the required number of approaches).
- We set an angle of 30 degrees on an incline bench, sitting for a set of 10 repetitions with a heavy weight.
- Then we take light dumbbells and, instead of taking a break, do fly-ups for 15 repetitions.
- We do an incline press and fly again. As a result, we have to do this 3 times 10. This is a kind of superset on the chest, allowing you to load and pump it up very well.
- After completing it, we rest for a minute, during which we set an angle of 45 degrees on the bench. We press the barbell at this angle (if it’s hard, you can lighten the weight) the same number of times as at 30 degrees. We do the wiring in the same way. After three approaches you can rest.
If you wish, you can repeat the superset if you have any strength left.
When should you press upside down?
If you want to define the bottom of your chest, the incline bench press is ideal for this purpose.
As already mentioned, there is no point in doing such a bench press as an independent exercise. If you didn’t do the base on this day, then try to do at least 3 chest exercises.
For example:
- First, do a barbell press upside down.
- Then press dumbbells from the same position.
- And you finish everything with dumbbell raises on a horizontal bench.
The first exercise is performed in 3-4 approaches and 8 repetitions, the second - 10 times, and the third - also 10 times in two or three approaches. Be guided by your condition.
If you have enough strength, do 3-4 sets of each exercise. Between approaches, a break of 60-90 seconds, between exercises - 90 seconds.
If you're pushing yourself to failure on the bench, rest a little more for as long as you need. Just remember that resting too long will cause your muscles to “cool down.” And a “cold” muscle can cause a strain.
You need to press upside down in cases where the lower part of the chest lags far behind. Bodybuilders usually use this exercise to perform effectively in competitions. For the rest, it’s enough to do a horizontal bench press and a barbell press on an incline bench.
And a good tip: when you do incline bench presses, ask a partner or trainer to help you. You will need help applying the weight. The barbell is usually taken from the floor. In the position you will be in, it will be quite difficult to take it. Especially if the bar weighs 50 kg or more. Still, you don’t remove them from the racks. Although some gyms are quite well equipped and allow you to do such things conveniently.
Execution technique
Finally we have reached the most important thing. Now you know why you should do an incline press, it's time to learn how to do it correctly!
As always, we start with a warm-up. To begin with, an empty bar will do; you will need to do 10–15 repetitions at an average pace, but without throwing it sharply up and down.
- Set the desired angle of the bench back. Sit on it so that your pelvis is pressed against the seat and your back is against the backrest. Spread your legs to the sides and rest your heels on the floor.
- Leave a natural arch in your lower back. Bring your shoulder blades together; they should rest against your back. Place your head on the back, look at the top of the wall opposite you.
- Grasp the bar with a straight grip, wider than shoulder width, focusing on the marks. On each of the marks of the bar (right and left) there should be a finger of your hand (usually the middle or ring finger, depending on the length of the athlete’s arms).
- Remove the bar from the racks and bring it to its starting position: it should be located above your collarbones.
- Lower the bar to the top of your chest as you inhale. Without holding your breath, exhale and push the barbell up. Control your movement at every stage! You don't need to throw the barbell on your chest, just as you don't need to push it up uncontrollably.
When you have completed the required number of warm-up reps, put the bar back, hang the working weight and do 3 sets of 8 repetitions.
Important points
Before you start training, pay attention to a number of important points.
Insurance
Removing the barbell with an incline press is more difficult than with a classic press. Therefore, you will need an assistant. Have someone help you remove the barbell. Have the person stand nearby while you do the exercise. Putting the barbell back is no less difficult, so you will need help here too.
When you're working at 60-75% of your maximum weight, you can do it all yourself. Failure approaches require insurance.
Support points
During the exercise, you rely on your buttocks, back and legs. Usually, beginners lift their pelvis off the bench. With a seated incline press, this is even more dangerous than with a classic one, since the weight also presses on you in the vertical plane (even if only slightly).
Don't lift your pelvis off the bench!
Trying to make a bridge
When you try to get into a bridge with such a bench press, all sense of 45 or 30 degrees is lost. Due to your bridge, you zero this angle. There is no need to bend like this; a natural arch in the lower back is enough.
Bench press
A trainer can give you a Smith bench press after the classic one. This is normal and allows you to pump the upper chest in isolation. Everything is done here in exactly the same way as when working with a free barbell. Only the task is made easier - the bar is fixed and moves strictly in a vertical plane.
It is best, of course, to work with free weights. Let other muscles be involved to stabilize the position of the barbell.
What to do for shoulder pain
If you have pain in your rear deltoids, it will not affect your incline press. If it’s in the middle or front, everything is much more complicated.
Decide by experimenting with light weights at what angle you feel most comfortable pressing. If pain haunts you in absolutely any bench press, you will have to exclude these exercises for a month or two.
If, for example, you don’t feel pain at an angle of 45 degrees, you can work. But those exercises in which you feel discomfort should be excluded.
Before the exercise, warm up well and use special ointments. Listen carefully to your body. If pain appears anywhere, stop exercising immediately! In a warm state, the athlete may not immediately understand that a sprain has occurred. This will appear after training, when the muscles have cooled down.
It may not hurt you to do a head down barbell press. It doesn't work the shoulders as much as the triceps and chest.
How often to do incline presses
If you divide chest exercises into 2-3 days, you can do different variations of bench presses 3 times a week.
For example, bench press at an angle of 30 degrees in the first workout, followed by a dumbbell press at 45 degrees.
In the second workout, after dips, you can do an incline bench press while sitting at 45 degrees and finish with the same setup.
If you alternate between light and heavy training, you should do the same, but with the current weights. For example, if today is an easy workout, the weights should be less than your failure weights.