Bench press 45 degrees. Bench press on an incline bench

Athletes often neglect the bench press for incline bench in favor of the same exercise in a horizontal position. However, the incline bench press is an important exercise and it is fundamentally different from the fact that the pectoral muscles work better and better in the bench press than in the horizontal press.

The benefits and features of the incline bench press

• When performing a bench press in a horizontal position, the load tends to go down, using the lower part pectoral muscles and triceps, but as soon as we start using a slight upward tilt, the load shifts higher - more on the clavicular part of the pectoral muscle. The more the slope of the bench, the more turns on top part pectoral muscles, and triceps are involved less. Accordingly, the less the triceps work, the more the pectorals are loaded. The weight with which the athlete works in a horizontal position is greater than that with which the athlete works in an inclined position.
• Another important point and advantage of the bench press at an angle is that all parts of the pectoral muscles are trained in it, and not, as is commonly believed, only their upper part. That is why this species exercises can be used as a basic exercise in training the pectoral muscles, and only after it is completed, switch to horizontal bench, and not vice versa.
• In addition to the pectoral muscles, the load is also received. The degree of load on it is regulated by the slope of the bench, but we'll talk about this a little lower. Since the work of the triceps when performing a bench press in an incline is minimal, an athlete can train more narrow grip. The narrower the grip, the greater the range of motion and, accordingly, the better the pectoral muscles contract.

What muscles work when pressing a barbell on an incline bench upside down

As already mentioned, due to the slope, the triceps are less involved in this version of the exercise, but the pectoral muscles do all the main work. Also, the front deltoid muscles go into the “fight”. Another important point will correct position on the bench. The tighter the athlete sits on the back, the more the pectoral muscles will be involved. But when performing an exercise with a deflection (bridge), which is a violation of the exercise technique, the load on the chest muscles is distributed to the triceps and deltas.

Which angle to choose

In addition to the chest muscles, the front deltas are connected to the work. Moreover, the greater the slope of the bench up, the stronger the deltoid muscles are included in the work. The best is the bench press at an angle of 30-45 degrees. In this position, the chest muscles, triceps receive the maximum load, and the deltoid muscles are loaded moderately.

Incline Bench Press Technique

1. Take a position on an incline bench, adjusting the seat so that the bar is at eye level.
2. When performing a bench press, the bar should move at the level of the upper line of the pectoral muscles (or above top chest muscles). The grip in this exercise is identical to the classic grip when pressing on a horizontal bench. A wide grip, in which the hands are as close as possible to the weighting discs, can also be used, but do not forget that such an arrangement of hands on the neck is more traumatic.
3. The correct grip implies the vertical position of the elbows at the lowest point of the amplitude. The back should be pressed against the back of the bench.
4. Inhalation is done at the moment when the bar is above the head at the highest point of the amplitude, and is accompanied by lowering the bar to the chest, and exhalation is done at the moment of the press.
5. It is not worth straightening the arms at the peak of the amplitude to the end, since when the arms are extended, the triceps are fully involved in the work. At the bottom of the amplitude, the bar should not touch the chest.
6. An important point is the stretching of the chest with air. Due to this, the chest muscles are stretched when inhaling, which gives a better muscle contraction.

Bench press in Smith on an incline bench

This exercise can be considered great way workouts with big weights without support. Also incline press in the Smith machine is suitable for women or beginners in gym, since the Smith angle press takes the load off the . Therefore, for those who cannot stably hold the barbell on their own and perform the exercise on an incline bench, the Smith machine will good option to prepare for free weight.

Incline bench press can be performed in combination with other bench presses and other exercises in the gym. The training scheme may be different. You can train using, as well as in training for strength and volume.

Consider the classic scheme:

• A novice athlete should include the bench press on an incline bench in the chest workout first.
• Optimal quantity approaches will range from 2 to 4, not counting the warm-up, which should be done without weights with an empty bar.
• Warm-up approach should consist of 12-15 repetitions. The movement must be done with concentration and slowly.
• The optimal amount can be considered a range of 8-12 repetitions.

Conclusion

The incline bench press is a highly effective chest exercise for both men and women. They should not be neglected, but on the contrary, it is better to choose as the main bench press in training the pectoral muscles.

Bench press lying on an incline bench in video format

In bodybuilding, the incline dumbbell press is one of the main exercises for working out the chest group. Incline dumbbell work has several distinct advantages over the barbell and should be included in your training program.

The benefits and disadvantages of exercise

The first and main advantage is that while lying on an incline bench in the bench press, it is the pectoral muscles that are most involved (with the involvement of the triceps and deltas). While when working with a barbell, the load is distributed on the chest, deltas and triceps almost evenly. Because for target muscle the dumbbell bench press at an angle becomes more of a priority.

Main advantages:

• Working out all parts of the pectoral muscles;
• The ability to manipulate the focus of the load by tilting;
• Powerful stretch;
• Development of coordination;
• Increased range of motion.

Almost all the shortcomings relate to the execution technique. Basically, they are leveled by the development of all the features of the movement and compliance with the recommendations for implementation. Due to the need to work almost sitting at an angle (only applies to the back position at 45 degrees), the important condition is the concentration of the load on the chest and controlled execution (especially during lowering the weight to the chest).

The only pronounced downside in performing an upward angle movement is an increased risk of injury due to powerful stretching. It manifests itself mainly when working with large weights and at critical points (casting the projectile from a sitting position and completing the approach).

What muscles work

When performing a dumbbell bench press in an incline, almost the same muscles work as when working with a barbell. Also, due to the need to hold the weight with each hand separately, additional ones are involved in the work. However, due to the increased amplitude and the ability to “open” (or expand) the chest as much as possible, the incline press works out the target zone better than other exercises.

Lies on and, basically they act as a means to maintain the desired position of the hands.

Which angle to choose and what is the difference: 30 or 45 degrees

One of the main advantages of the exercise is flexibility, which manifests itself in the form of the ability to shift the load to different areas.

1. When working at an angle of 30 degrees, the load evenly falls on all areas of the chest.
2. When doing the exercise at 45 degrees, the focus switches to the top of the chest (which is often referred to as the lagging area).

Important to consider that when pressing at an angle of 45 degrees, the anterior deltoid bundle is much more involved and part of the load is switched to it. This can become a disadvantage only in cases where the training was preceded by an active study of the deltas (with an increased volume, the front beam will recover worse).

In general, the choice depends on training goals, priorities and individual conditions (lagging chest areas in a particular athlete). A slope of 30 degrees is considered universal and is used most often.

Execution technique

In the technique of bench press on an inclined bench at an upward angle, two phases are considered key - the direct execution of the element and the exit to the starting position. Moreover, most injuries occur precisely at the stage of throwing weight, so this stage should be considered separately.

The technique of entering the position is performed in two versions: alone and with the help of a partner.

1. In the first variant, throwing a dumbbell with legs. The projectiles are placed on the hips, after which they are lifted into position with a push and a simultaneous effort of the arms and hips.
2. The option with a partner is safer. The partner simply alternately puts the shells into the hands of the athlete, who has already taken the starting position.

Incline Dumbbell Press Technique:

1. Lie down on a bench with your dumbbell arms up (fully extended) so that your forearms are perpendicular to the floor. The back and the back of the head are tightly pressed to the back, the feet rest on the floor to fix the position of the body.
2. Begin to slowly bend your elbows, lowering the dumbbells down.
3. Squeeze your shoulder blades and push your chest forward as far as possible to stretch your muscles.
4. Without a pause, squeeze the projectiles into initial position at a faster pace.
5. At the top, the dumbbells should not touch each other.

In fact, dumbbell and barbell work are variations on the same exercise with a similar movement pattern (but shifted emphasis). Usually these options are alternated to fully work out the entire group.

• Men's Workout Mode(number of repetitions, sets, volumes, etc.) is no different between a bench press with dumbbells and with a barbell. Classic 8-10 reps in 3-4 sets for mass and multi-rep mode with an emphasis on.
• Girls it is recommended to work in the range of 10-12 repetitions, this is the optimal average option, in which you can achieve both an increase in the mass of the chest and an improvement in the relief of the muscles.

Due to the specifics of the movement, the dumbbell bench press at an angle with the head up is usually placed immediately after working with the barbell. This allows you to better “load” the pectorals without the strong involvement of other groups.

How to replace the exercise

There are two obvious replacements for the dumbbell incline press:

• A similar movement with a barbell (less priority, since the chest ones are used a little worse);

Dumbbell bench press at an angle in video format

The issue of pumping the upper bundle of pectoral muscles is asked by many athletes who have chosen power training as a way to develop own body. In order to avoid lagging behind the development of this muscle and to realize their own strength potential, athletes resort to such a type of training as a bench press on an inclined bench.

Need to fulfill

Why is it necessary to pay special attention to this muscle group? Everything is simple. The point is that the standard basic exercises, such as bench press, deadlift, aimed at working out large muscle groups, do not effectively work out the upper chest. Subsequently, there is a lag in the development of the pectoral muscle, which entails a decrease in the growth dynamics of strength indicators and makes the pectoral muscle less attractive.
Do not forget that to start you need to dial total mass body, and only then pay attention to individual muscles.

The development of the desired muscle bundle is facilitated by the bench press on an inclined bench with the head up, in this position the load on the indicated area is accentuated. Another position - barbell head down on an inclined bench - helps to work out the lower part of the specified muscle group. Athletes are usually used on an incline bench up.

Execution technique

The grip must be chosen in such a way that at the lowest point the forearms are located at right angles to the bar, this ensures optimal load and reduces the likelihood of injury. A grip slightly wider than shoulder width is usually chosen.

It is recommended to perform the barbell press up on an incline bench with a partner, as in this exercise difficult to apply cheating.

Performing the exercise: remove the projectile from the rack and lift it to feel the load, take a breath and slowly lower the barbell in a straight line to the chest. Touching the upper part of the chest, make a short pause and squeeze the projectile up, exhaling. After the bar is squeezed out completely, repeat.
When performing the exercise, the shoulder blades should be brought together and pressed against the bench. A common mistake is arching the back, in which case it is parallel to the floor, and the load is shifted to the bottom of the chest, that is, the effect is like from a regular bench press on a straight bench.

The 30-degree incline bench press is one of the most common exercise options, a smaller angle of inclination shifts the load to the lower chest. However, it should be noted that the angle of inclination is “adjusted” individually for each, depending on the growth and structure of the muscles. When the bench is set more than 45 degrees, the lion's share of the load will shift to the deltoid muscles and the spine, which is not a positive factor and indicates an incorrect exercise.

Do not forget about the legs: you need to rest your feet on the floor, providing a reliable support, in addition to the shoulder blades pressed against the bench. Indeed, under a large weight of the bar, the body will slide down, especially at an angle of 45 degrees.

The grip is usually chosen a little wider than the shoulders: a narrow one involves other muscles, a wider one is already designed for an advanced athlete - the bundles connecting the pectoral muscles with the shoulder muscles are loaded.

Execution frequency

Bench press on an incline bench should be performed in 4 sets, 8-10 repetitions each. It is advisable to resort to this isolating exercise no more than once a week, large quantity undesirable, because the body needs rest for a full recovery. This rule applies not only to this muscle group, but to everyone in general.

Based on the compiled program, the exercise is performed on the day of training the pectoral muscles, preferably after the classic bench press on a straight bench. An alternative option is to lay dumbbells on a bench in an incline. Suitable in case the projectile needed by the athlete is occupied or absent. However, in this case, the help of a partner or coach is also needed. Unlike the bench press, the safety net is carried out by pushing under the elbows, and at the end of the run, it is necessary to help the athlete lower the dumbbells.

Common Mistakes

The most common mistake newbies make is refusing the help of a professional. Alone, it is quite possible to draw up a training program based on articles from the Internet, but only a coach is able to put a novice athlete on the technique of performing exercises. Whether it's the incline bench press or the head up press, you need to do the exercise correctly, otherwise the result will come to naught, as well as the enthusiasm.

Another big mistake is overtraining. As mentioned above, the body must rest, because the training itself only starts the process of muscle growth, rest plays a significant role.

Nutrition is also of great importance. High-quality food fills the muscles with the necessary components for further growth, development and recovery, regardless of which muscle group has experienced the load: the upper pectoral or any other.

Common mistakes in this exercise

Stopping on the bench press itself on an inclined bench, the following series of shortcomings are distinguished:

• Incorrect positioning of the legs. The legs should be wider than shoulder-width apart, bent at the knees and resting on the floor, providing reliable support for the body.
• Beginners often chase after more weight, unconsciously trying to show off their own strength indicators in the gym. You should not get carried away with this, so as not to forget about the goal of increasing the volume of a particular muscle of the body. A lot of weight will come later, but first you need to do a lot of work.
• The bench press on an incline bench requires a strictly verified technique; at the lowest point, it is necessary to touch the upper part of the chest with the bar. Beginners tend to lower the projectile to the lower part or even to the stomach, which is a mistake.
• You should not “beat off” the barbell from the chest. Firstly, in this case it is difficult, especially in the bench press exercise on an incline bench of 45 degrees, and secondly, it is fraught with injuries.

When resorting to the bench press on an incline bench, you must also monitor the condition of your own joints and ligaments, which are subject to mechanical stress and in addition to exercising in the gym. For athletes with joint problems, which is not uncommon, it is recommended to use special cuffs. And also do not forget about specialized drugs that restore and protect the articular tissue.

You should not neglect the safety net during the exercise, even if you only need help in removing the projectile from the rack. Your own health is much more important than ambition, this should not be forgotten.

Summing up

In conclusion, it should be noted that each exercise must be performed correctly, and for this it must be thought out and worked out training program. Carefully calibrated actions are the key to the successful development of one's own body and the preservation of health in integrity and safety. You don’t need to overestimate your strengths and capabilities in order to shine in front of others in the gym, because you can’t be the strongest of all, there will always be someone stronger.

The only one who should be surprised by an athlete is only himself, each time overcoming pain and fatigue on the way to success. And this is very difficult without carefully thought out and elaborated actions, as well as the strictest self-control.

Therefore, instead of spending long hours on the Internet in search of unique effective programs, testing the material found on yourself and gaining knowledge through your own trial and error, it is better to contact a professional trainer and work under his guidance.

The incline bench press is a bodybuilding exercise aimed at working out the upper part of the pectoral muscle. The muscles of the shoulders and arms (triceps) are also included in the work.

Incline Bench Press Technique:

Lie down on a bench (the angle of the bench is 30-45 degrees) and press your back against it (during the entire exercise, keep your back pressed against the bench, do not arch your lower back). Rest your feet on the floor. Grab the barbell with a slightly wider than shoulder-width grip. Remove the barbell from the racks and begin to lower it under control to the level of the collarbone. With the bar touching the top of the chest, squeeze the bar up with force. Perform the exercise without sudden movements and jerks. Follow correct breathing, at the moment of lowering the bar, inhale, at the moment of lifting - exhale.

1. In order to improve your grip, you can smear your palms with chalk.
2. Don't hang too much big weight to the detriment of technology.

Incline Bench Press Mistakes:

1. Too much wide grip. This execution creates additional load on shoulder joints which is highly undesirable.
2. Incomplete range. By reducing the amplitude of the exercise, you do not fully contract the muscle, thereby reducing efficiency.
3. Lowering the bar to the level of the throat. In this case, the work begins to include more muscle shoulders.

Important! To prevent injury, follow correct technique performing a bench press while lying on an incline bench.

Video demonstrating the incline bench press technique with detailed comments

Video bench press on an inclined bench in the simulator, for the correct study of the upper chest

Or, simply put, the classic bench press.

Muscles that take part in the exercise:

• Upper chest muscles
  
• Deltoid muscles (anterior bundle)
• Triceps

Advantages:

If you change your position by changing the horizontal bench to an inclined one, in this case the muscles being worked out remain the same, only the load on specific areas of the pectoral muscles changes, and you can choose which area is preferable for you to work out.

Change in load depending on the selected angle:

• "30" degrees - The middle part of the chest and a little upper
• "45" degrees - Upper chest only
  
• "60" degrees - Front beams deltoid muscles, triceps, and the very top of the chest
  

Incline Bench Press Technique:

Preparation:

Set the desired angle of the bench ( 30 - 45 degrees). Set the bar on the supports, then equip it with the optimal weight. Take a lying position on the bench, taking the equipped barbell with a grip slightly wider than your shoulders.

Performance:

Raise the barbell up and hold it on straightened arms. Taking a slow breath, lower the barbell until it touches your upper chest. Hold for 1 - 2 seconds, simultaneously squeezing the chest muscles. Then, using the effort of the pectoral muscles, return the barbell to its original position, simultaneously exhaling. Repeat the specified number of times.

Alternative exercises:

In addition to the classic version, there are also alternative exercises:

• Incline Dumbbell Press
• Reverse grip press

• The bar must be held firmly in your hands, it should not sway
  
• Choose the optimal weight for you, do not try to set a record
• Feet firmly on the floor, the emphasis should be on the heel
  
• You need to be located on the bench as follows: shoulder blades, sacrum, head, shoulders
• During execution, there should be a deflection in the lower part of your back.
  
• It is advisable to keep the shoulder blades constantly brought together, during execution
  
• Preferably, the bar should go down to the top of your chest (collarbone), try to pull your head back when you put the bar in this area
  
• You need to lower the bar more slowly than raise it.
  
• Try not to abruptly tear the bar off your chest, do everything smoothly
  
• Taking an emphasis on the bench, arch your back and push your chest forward
  
• Do not take your chest and shoulders off the bench during the exercise.
  

I suggest you familiarize yourself with an excellent exercise: