Incline Bench Press

How to Perform the Incline Bench Press

The incline bench press is a great way to focus on building chest muscle. In this article, we will describe the proper form and give you tips on how to make the most of this exercise. We’ll also discuss some variations of the incline bench press, as well as the most common mistakes people make when doing this exercise. So read on to learn everything you need to know about the incline bench press!

What muscles does the incline bench press work?

The incline bench press is a great exercise for targeting the chest muscles. In particular, it works the upper chest muscles, which are often underdeveloped in comparison to the lower chest. These muscles include the clavicular head of the pectoralis major and the anterior deltoids. The pectoralis minor also gets worked to a higher extent than the traditional bench press. In addition, the triceps are also engaged during the incline bench press.

A key benefit of the incline bench press is that it allows you to better isolate the chest muscles. This is because when you do a traditional flat bench press, there is a greater range of motion at the shoulder joint. This can cause the deltoids and triceps to assist more in the lift, which takes away from the focus on the chest.

How to perform the incline bench press?

Now that we know the muscles worked by the incline bench press, let’s go over how to properly perform this exercise. A proper warm-up is essential before doing any sort of weight-lifting exercise. This helps to increase blood flow to the muscles, as well as lubricate the joints. A light jog or jump rope are great ways to warm up before lifting weights.

Once you’re warmed up, it’s time to set up for the incline bench press. First, set an adjustable bench to an incline of 30-45 degrees. Then, lie down on the bench and arch your back so that there is a space between your lower back and the bench. This will ensure that you maintain good spinal alignment throughout the exercise. Next, grip the barbell with your hands shoulder-width apart and tuck your elbows in close to your sides.

Now that you’re in position, it’s time to lower the barbell to your chest. Inhale as you do this, and then pause for a moment when the barbell is an inch or two above your chest. From here, exhale and press the barbell back up to the starting position. Remember to keep your core engaged and your back flat throughout the exercise; avoid arching your back or jerking the weight up.

Perform three sets of eight to 12 reps, resting for one to two minutes in between sets.

Common Mistakes

Now that you know how to do the incline bench press, let’s go over some common mistakes people make when doing this exercise. One of the most common mistakes is not arching the back. This can lead to lower back pain and poor spinal alignment. Remember to always keep a slight arch in your back when performing the incline bench press. Another common mistake is using too much weight. This can cause you to lose form and increase your risk of injury. Start with a lighter weight and gradually increase the amount of weight you use as you get stronger. Finally, another mistake people make is not tucking their elbows in close to their sides. This puts unnecessary stress on the shoulder joint and increases your risk of injury. Tuck your elbows in close to your body and keep them there throughout the exercise.

Variations of Incline Bench Press

Now that you know how to do the incline bench press, let’s go over some variations of this exercise.

Variation #1: Dumbbell Bench Press

The dumbbell bench press is a great variation of the incline bench press for beginners. This exercise allows you to use lighter weights and focus on each side of the chest independently.

To do this exercise, start by sitting on an adjustable bench with a dumbbell in each hand. Then, lie back and position the dumbbells so that they are at your sides. From here, press the dumbbells up so that they are in line with your chest. Inhale as you do this, and then pause for a moment at the top of the lift. From here, exhale and slowly lower the dumbbells back to your sides. Repeat for eight to 12 reps.

Variation #2: Incline Chest Fly

The incline dumbbell fly is another great variation of the incline bench press. This exercise allows you to focus on the stretch at the bottom of the lift, which can help to build a bigger chest.

To do this exercise, start by sitting on an adjustable bench with a dumbbell in each hand. Then, lie back and position the dumbbells so that they are at your sides. From here, press the dumbbells up so that they are in line with your chest. Inhale as you do this, and then pause for a moment at the top of the lift. From here, exhale and slowly lower the dumbbells back to your sides. Repeat for eight to 12 reps.

Summary

In conclusion, the incline bench press is a great exercise for building the chest. Remember to keep your back slightly arched, your core engaged, and your elbows tucked in close to your sides. Start with a lighter weight and gradually increase the amount of weight you use as you get stronger. If you want to focus on the stretch at the bottom of the lift, try the incline dumbbell fly variation. Remember to always warm up before working out and cool down afterward.

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