Properly Executing the Incline Bench Press
The incline bench press is a common variation of the standard bench press performed with a bar bell. This exercise is designed as a traditional push force exercise that will use the Pectoralis Major muscle group to provide the bulk of the effort. The deltoids and triceps also supplement the force needed while the biceps help stabilize the motion of the exercise.
This exercise is performed on an incline bench press usually placed at 30-35 degrees. The barbell should be placed with the preferred amount of weight and a spotter is highly recommended. The starting position uses an oblique grip set at slightly wider than shoulder width. The barbell is completely dismounted from the rack before executing the exercise. The weight should then be lowered toward the upper chest before extending the arms in order to raise the barbell back to the starting position.
The extension of the barbell should be performed slightly faster compared to moving the barbell towards the chest. Allow the arms to contract and extend naturally in a controlled manner. Inhale as the barbell is brought down to the chest and exhale as the barbell is extended. Do not hold your breath even if it there is a natural inclination to do so as this will unnecessarily increase blood pressure levels.
The incline bench press is an excellent core exercise to perform one repetition of your maximum weight. However, it also offers benefits for those looking to perform with lower weights in order to improve muscular endurance. Remember to take your time in obtaining a comfortable grip and leg stance before executing the exercise. A hand grip that is too wide will negatively affect the range of motion while a narrow foot stance will reduce overall body stability. Never assume that you can perform with your normal bench press weight amount. The incline provides added strain on the deltoids which may offset those who attempt to perform an incline bench press exactly like a standard bench press.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
