BodyFit is your solution to all things fitness. The incline barbell bench press is probably the most popular exercise for targeting your upper chest. Bodybuilders, in particular beginners, pay a great deal of attention to this region of the body not only because it responds rather quickly to regular training but also, when fully developed, imparts the look of power and muscular impressiveness to the whole physique. Bring the bar to the upper part of your chest on the descent. Incline bench presses. STAY FOCUSED. Do not bounce the bar off of the chest. Incline presses are a very popular exercise in bodybuilding circles. Decline Barbell Bench Press. Press bar until arms are extended. Heavy contour foam padding provided for extra support. Here are some sample chest routines that are highly effective: All sets should stay within the 4-6 rep range and be taken to complete muscular failure. I get a lot out of dumbbell incline presses rather then bar but that's preference. When you have the bar off the rack, do not start down immediately with it. The flat barbell bench press is a great exercise, but that doesn’t mean it’s the only variation you can do. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Extend arms upward, locking out elbows. For proper arm movement and technique your arms should be in a 45-degree angle tucked to the sides. Share on Pinterest. 9 With this variation, your body is inclined between 15-30 degrees. Equipment needed: 2 dumbbells or barbell, incline bench angled between 45 and 60 degrees . The more narrow the grip, the more you involve your triceps. I'd be rich. So, during these hypertrophy cycles, you could space two bench press sessions over a training week: One could be your main bench press focused day. Learn how to correctly do Barbell Bench Press to target Chest, Triceps, Delts with easy step-by-step expert video instruction. The resulting … I don't think there is an optimal incline angle, I think that the steeper it is the more it emphasizes front delts and the less your chest contributes. The incline bench barbell press does seem to stretch the chest more requiring a longer range of motion. Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. 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. Dismount barbell from rack over upper chest using wide oblique overhand grip. Load the bar, and lay back on the bench … Do not touch the nipple area, this is way too low. If only 5% more of the upper chest is recruited when performing incline presses in relation to flat bench presses, but 85% more of the front delt is recruited, then statistically the incline press is more of a shoulder exercise – at least more so than anyone has ever given it credit for. Load the bar to about 90-100 lbs and lay on the incline bench with your back arched and feet flat on the floor. 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. "Keep elbows well out to the sides and back, and lower bar to the line of the nipples. Avoid injury and keep your form in check It is all too common to see inexperienced lifters slaving away on endless sets of cable crossovers in search of full, thick pecs. Your feet need flat on the floor giving yourself a good sturdy base. Do not keep your elbows back this puts maximum stretch on the pecs and serious stress on the shoulder joint. 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