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?
- First you will want to load the bar with the appropriate weight
- 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”
- Using a pronated grip (medium placement), remove bar from rack, holding it above your chest with arms extended (starting position)
- 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.
- Afterwards, extend the elbows to return the bar to the starting position.
What muscles are being worked?
- Chest (upper portion)
This is a great exercise that should be implemented because many people don’t work their upper chest muscles often enough.
This will be my last blog post for the day, I have a previous video demonstrating alternating dumbbell curls and this video and post will be about the incline bench press. I would like to assume many of you already know what a bench press is and how to do it using the barbell, well this is the same concept except it will be at an incline, yes I said an incline. For some of you, this exercise will be something you already implement and for others, I hope depending on your goals at hand, that you will end up giving this exercise a go and letting me know what you think in the comment section.
For starters, yes, I have done this exercise many times, the majority of times I have used a smith machine while doing this exercise (because my gym doesn’t offer any barbells except for the smaller ones) so I have had to use my resources but I have done this exercises using a barbell as well and I will say that this particular exercises you will notice you might lift lower in weights compared to the traditional bench press & that is okay, I know that my bench press is quite higher than my incline bench press. Also keep in mind that while doing this exercises, you pay attention to your grip, the distance of your hand placement and form when lowering and lifting the weight and it is preferred that you do this exercise with a spotter – obviously most of us will know when we are in need of a spotter BUT for my beginners, I suggest you have have some nearby helping in case you get stuck on a lift or otherwise. To begin.. the video at the top will help guide you through the exercise, but like always, I am going to post the steps as well.. for those of you who do better with reading..
How To Perform The Incline Bench Press
- Load the bar with the appropriate weight
- Adjust the bench to the appropriate level – most people choose 3.
- lay on the bench with feet flat on the ground, shoulder blades retracted, back arched
- Use a pronated grip, remove the bar from the rack. Hold the weight above your chest with arms extended (starting position)
- Lower the bar to the sternum by flexing the elbows. Maintain control (do not bounce the bar off your chest) & lats should stay fairly tight
- extend elbows to the starting position after touching your chest.
- Repeat for the recommended repetitions
It is very important to maintain control through the whole movement, you don’t need to go extra fast or too hard up against your sternum, just go through the full ROM (range of motion). This is one of those exercises, you don’t need to lift heavy, you can lift little by little and work your way up.
What Muscles are Being Worked
- deltoids (shoulders)
This is one of those exercises I would recommend to anyone looking to spice up their chest day regimen with something different. It can be done with dumbbells as well as the smith machine. I have always said and will always continue to say, variety is good when working out, especially if you are one that gets bored in the gym or likes to learn something new, I definitely say go for it. Before tackling this exercise, make sure you speak with a specialist if you have any prior injuries or conditions – safety is ALWAYS first in my book. Thanks for reading, do me a favor and like, comment, share and follow!