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Bench barbell on an incline bench

8 min read

Inclined bench press is applies to the basic exercises that pumping in the first place a greater chest muscle, front Delta, triceps and keeps the tension even a lot of auxiliary muscles. Indirectly involved, and other groups of muscles that are under strain. The degree of difficulty involved is directly due to the weight of the rod. Novice athletes should be limited to using only the neck. Performing the inclined bench press in the lying position even without pancakes requires a proper technique. It is best to practice under the guidance of a coach or someone from experienced colleagues in the gym. This allows them to adopt the right movement and easily switch to a more complex variant of the exercise — using weights for the neck.

The contents

  • 1 Technique
    • 1.1 Starting position
    • 1.2 Movement
    • 1.3 Important features
    • 1.4 General guidelines
    • 1.5 bar Press on a flat bench with a narrow grip
  • 2 Anatomy of exercise: what muscles are working?
  • 3 Preparing to run
  • 4, the Correct implementation
  • 5 Basic mistakes
    • 5.1 is Too great inclination of the bench
    • 5.2 Uvedenie cubits from the perspective of the fretboard
    • 5.3 Using the same weights as in the “horizontal” bench
    • 5.4 Springy blows to the neck about the chest
    • 5.5 Fold hands
    • 5.6 lowering the rod to the center of the chest
    • 5.7 “Bear” grip
  • 6 How to get the maximum effect from the exercise?
  • 7 Contraindications
  • 8 How to include exercise into the program?


Exercise is having the desired effect, only when properly executed. Each phase of the exercise requires careful attention.

Starting position

To take starting position, you must:

  • set the bench at an angle of 30-45 degrees;
  • to sit on the bench, shoulder blades together, and chest out forward;
  • saving deflection in the region of the lower back, take the rod;
  • hands on the fretboard are slightly wider shoulder girdle;
  • the rod is removed from the stand and keep on the straightened hands.


Need to move on to the next principle:

  • breathing in the fresh air, the bar is lowered almost to the upper part of the chest, if you hold the neck at a short distance difficult, you can touch the shell of the breast;
  • rod squeezed back(breathing out air) until the hands are fully straightened, and then after a short pause, again lower.

This movement should be brought to automatism.

Important features

The correctness of the implementation means that you cannot:

  • Rounding the back or to tear off the head with the shoulder from the bench. Assuming such, almost all of the load will perelazit on the shoulders.
  • To set an inclined bench at an angle greater than 60 degrees. The change in the slope leads to a shift of the load on the Delta.
  • Excessively arching the lumbar. Otherwise your back muscles will begin to connect, to ease the climb.
  • Should you just take into account these features of the exercise and to avoid similar deviations.

    General guidelines

    To master the correct techniques to consider two important points:

  • Elbows must be kept strictly classified and divorced relative to the housing to reduce the load on the triceps.
  • To work with a partner when working with too large weights. Otherwise, the probability of injury.
  • Do not neglect these recommendations.

    Bench barbell on an inclined bench with narrow grip

    Is a variation of the exercise with a narrow formulation of the hands. This kind of regime allows to reduce the load on the chest and increase the influence in front of the Delta and triceps.

    Anatomy of exercise: what muscles are working?

    A bar press performed on an inclined bench, is a variation of the classic basic exercises to develop the pectoral muscle cells. Unusual location allows us to balance loads and use to a greater extent the upper part of the breast, which nature development is much weaker. This exercise allows bodybuilders to give this muscle group a lot more power. Therefore, a bodybuilder may develop a more proportional and relief form the chest. Inclined presses for those involved in power sports are used as a support and allow you to achieve the best results.

    The burden falls on the following muscle groups:

    • clavicular region of the pectoralis major;
    • front beam — Delta;
    • small chest;
    • triceps;
    • scalloped front.

    Prepare to run

    Any workout begin with a warm up, and then move to the execution of a special block. To do the bench press, you need to properly prepare the muscles that connect to the part when performing exercises rotators of the shoulders, which are the main engines.

    To warm up these muscles allows the special joint gymnastics. Doing rotational movements with increasing amplitude. For the preparation of these muscles carry out the following steps:

    • lightweight approaches press weights on incline bench in the supine position, that is, half from the worker of the first set;
    • classic push-UPS from a floor surface with its own weight, but without weights.

    In the pauses between sets should do stretching movements for the chest — pullovers, divorce dumbbells. Through these exercises, the muscles liberating and sets becomes a much more effective approach is the following.

    The correct execution


  • In the starting position the neck is located above the clavicles. This facilitated the rise of the bar to the upper part of the chest.
  • Raise and lower the shell on the same line, i.e. exactly in the vertical direction.
  • Blade pivoted and permanently held in this position. The chest holding the exposed forward at each phase of the movement.
  • The oblique variant is the truncated amplitude. It is not recommended to touch the neck of the chest. Otherwise there is a risk of injury because the joints of the shoulders tense up sharply, making the Commission a powerful push barbell up difficult. Touch is permissible in cases where doing specialized presses for the development of mobility of the shoulder joint, when the cycle of minimal weight.
  • The elbows are kept apart throughout the range of motion. They can be given to the body. This position is also secure, which allows to increase the degree of involvement of the triceps.
  • Forearm in extreme lower point of the motion when the projectile is located at the upper region of the chest, keeping parallel to each other. To achieve this, you need to experiment with the width of the grip. This will allow you to pick the best option. Typically, to achieve the correct position allows the grip when the hands are wider than shoulders about 10-15 cm.
  • The forced exhalation should be performed at the time of press. Breath do when lowering the rod. To keep up this rhythm of breathing should exercise. It is recommended to exhale on the most difficult stage of the climb. If you breathe air too early, the stability of the case violated, which would reduce the power of effort.
  • The negative phase, that is, the lowering of the projectile, needs to be two times slower than the committing bench.
  • The highest point, you need to pause. This improves the load on the chest, as well as to improve the stability of the projectile.
  • Basic mistakes

    Too much tilt of the bench

    The smaller the angle, the lower the load on the target the pectoral muscles. Is the best indicator of the inclination from horizontal of 30 degrees, that helps to load the triceps. It is not always possible to adjust the position of the bench. If limited options, consider what the maximum angle is 60 degrees. In the high slope of the shoulder joints experience higher stresses, and the focus is shifted to the deltoid muscle.

    Uvedenie cubits from the perspective of the fretboard

    They should be classified as a projectile. Do not carry the elbows to the feet or head.

    Using the same weights as in the “horizontal” bench

    Positively-inclined option assumes that workers weight always take less than a classic performance. This is because the exercise involves an isolated impact on the chest when the assisting muscles virtually untouched.

    Springy blows to the neck about the chest

    In this embodiment, press weights similar technique is cheating. It allows you to ease the climb in weight, but is unsafe. Repulsed press weights can cause injury.

    Fold hands

    This error leads to injury. To prevent this allows strict control over the fixation of hands on the fretboard. They should always be in line with your forearms.

    The lowering of the rod to the center of the chest

    This error usually results strictly shaped by the skill of the movement when performing a classic bench press. This option requires a change of direction to the region of the clavicle.

    “Bear” grip

    The correct technique involves the use of locking the upper grip when the thumb is opposite the other. This helps to make the exercise as safe as possible. Hands must be quite intense. Otherwise, the power effort when the bench will be reduced.

    How to get the maximum effect from the exercise?

    Bench barbell on an incline bench in the supine position gives the best results when:

  • Before raising the projectile should try just to stretch the muscles of the chest, and then to focus all your attention on this feeling and lock it in your memory.
  • Aiming to load the muscles of the chest. Most importantly, to prevent imitation of the bridge, lifting your lower back off the bench. No gap between the support and the back should not be. Otherwise the muscles will significantly more complicated. Much easier to first complete the exercise on the bench, if it has a special footrest.
  • These two simple rules allow you to do this variation of the bench press much more effective.


    Exercise is not recommended for those who have problems with shoulder joints. When the situation is not critical, the rod change on the weights, which reduce the load. They allow the shoulder joints to move more freely and adapt to the kinematic optimal trajectory shells.

    If an athlete has a back injury, he needs to control the deflection in the lumbar spine. This recommendation allows you to perform this variation of the bench press, but of course with caution.

    How to incorporate exercise into the program?

    This variation of the bench press applies to basic and should be included in the training. Exercise is recommended to do in the first half of the class. It is best to do either as an alternative or after the classic bench press. When it is running as the primary, the number of repetitions is 6-12 repetitions for 2-4 sets. After heavy exercises weight reduce, make one loop with 12-15 repetitions.

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