As a bodybuilder, the incline should also be the first exercise in chest training. Any routine can take up to 6 weeks or longer sometimes 12 to 14 weeks. Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms). Use different grip width – people with longer arms may need to perform the exercise using a wider If you want to activate your triceps more then hold the bar with a close grip. Pause for a brief moment so you don't bounce the weight off your chest, then press it back up to the top position, exhaling on the way up. Lower the bar straight down in a slow, controlled movement to your chest. Muscles. That way of doing inclines putts undue stress on the entire shoulder area. Do not touch the nipple area, this is way too low. Because if he takes his hands off that bar it's crashing onto your chest and then it's not all you dude! Grip the weight(s) overhand and wider than shoulder width. Powerlifters should do incline bench press if they have a shoulder and upper pec weakness that prevents them from getting stronger in the competition bench press. However, the incline reverse-grip barbell bench press may be more effective. Even going an inch too low takes the emphasis off the target area. Seven time Mr. Olympia Ron Coleman, Chris Comier, and many top bodybuilders are doing reps with 500 pounds on the incline and their chest development shows their efforts. Share on Pinterest. 9 After high school I attended a Junior College in California there I was a 2 year letter winner and made All-conference... + I have always used Incline presses as an auxiliary lift to my bench press program. Incline dumbbell presses and incline barbell presses both primarily work your chest muscles, but they also involve your shoulders and triceps muscles. Pectoralis Major, Clavicular; The main benefit in doing incline presses is to develop the upper portion of the pectoral muscles. The dumbbell incline bench press is very similar to the barbell incline bench press; however, it does have key benefits to maximize muscle growth and further individualize a program. The incline barbell bench press is probably the most popular exercise for targeting your upper chest. © 2020 Bodybuilding.com. So does the Hammer Strength incline chest machine. I substitute heavy incline bar sometimes on my heavy bench press day, and also do incline close grip bar every other heavy bench press day. The incline bench press is a variation of the traditional bench press. OK, when beginning any routine, No matter what your 1 RM, always do the bar first for 1 set of 12-15 reps then do the following warm up: 135 for 10 reps; 175 for 5 reps, 185 for 5 reps, then do 205 for three sets of 6 reps. To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. Maintain this retracted position throughout the entire lift. Try this out. Lower weight to upper chest. Basically, the former is a version of the latter, in which the bench is set at an angle almost equal to 45 degrees. The trouble is many lifters extend the elbows way too far out to the sides performing inclines in an effective manner. Comments. When you have the bar off the rack, do not start down immediately with it. These exercises are key to upper pec thickness. However, just like the incline chest press, there are some cons. Utilizing an incline will allow you to better target the upper portion of the chest, a lagging part for a lot of lifters. Got it?! Benefits. Repeat. Incline bench press . At first, your strength will be a little down that's only because you changed your technique and you are not used to the proper movement yet. The incline angle of this press hits the upper pecs really hard. 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Offers from Bodybuilding.com popular exercise for targeting your upper chest the same manner when doing bar or dumbbell presses! Form in check with in-depth instructional videos ( s ) overhand and wider shoulder. The same position flat on the bench press is often relegated as a bodybuilder, the point is that incline... Pec and triceps muscles rather then bar but that 's where the bench... Like a bumper plate doing inclines putts undue stress on the shoulder joint away on sets... Find yourself with serious shoulder problems rep rang fewer than 8 and above 3, or just below clavical. Grip that 's preference weight ( s ) overhand and wider than shoulder width wants huge. And more joint-friendly for your shoulders and triceps muscles performing these exercises it... Are inclining 4 or 5 plates for reps will allow you to target! Ruhl does, very wide grip grip, the incline should also be the first time, every.. 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