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.
- 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.
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.
The correctness of the implementation means that you cannot:
Should you just take into account these features of the exercise and to avoid similar deviations.
To master the correct techniques to consider two important points:
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;
- 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
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.
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.
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:
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.