Barbell Incline Bench Press

 

https://www.youtube.com/watch?v=1KEe3cdzGcU

Yesterday, I did a video on the incline bench press. Now my Incline bench press is much less than my flat bench press by like 30 lb or so. Although, I am hoping to raise it, it will take sometime, but with that being said, I decided this would be a good exercise to talk about since most people are aware of it. This particular exercise you will want do with a spotter if you know you will be lifting more than you can handle, or if you are new to the workout itself. 

 

How do I do this exercise?

 
  1. First you will want to load the bar with the appropriate weight
  2. Set the bench to an incline (usually level 3 or 4 works perfectly for most people), lie on the bench with feet flat on the ground. Back should be arched and shoulder blades “retracted”
  3. Using a pronated grip (medium placement), remove bar from rack, holding it above your chest with arms extended (starting position)
  4. Lower the bar to your sternum by flexing the elbows, continue to maintain control & DO NOT bounce the bar off your chest. Elbows should be slightly drawn in while the lats are tight. 
  5. Afterwards, extend the elbows to return the bar to the starting position. 

What muscles are being worked?

  • Chest (upper portion)
  • shoulders
  • Triceps

This is a great exercise that should be implemented because many people don’t work their upper chest muscles often enough. 

 

Fitness WonderWoman, 

Shay-lon 

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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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