Properly perform bench press on an incline bench

17.05.202127.05.2017

Despite the incredible popularity of the bench press, I would like to say that this training alone is not enough to have a powerful and beautiful chest. To work it out, it is important to give the load at different angles, that is, to perform the training obliquely.

It is known that the pectoral muscle is made up of three sections, so each of them needs to be worked out: lower, middle and upper. Different basic exercises are intended for this: the classic version of the bench press, performed on a horizontal bench, but there is another one - with an upward slope (incline) or downward (decline).

The last two incline workouts are incomparable in popularity with the eminent classic counterpart. But, it is wrong when an athlete does only this press. But more on this later, after we consider the anatomical atlas, which is the basis of the basics.

The pectoral muscle (large) resembles a fan in shape. Its fibers are oriented in different directions and have tension angles from the bottom to the top. The fibers converge together on the humerus. Two heads make up a large muscle: located on the frontal plane of the clavicle is called the clavicle, and on 6 ribs and the sternum (on the lateral part) - the sternocostal. Both of them converge on the head of the humerus.

One of the heads - the clavicle is reduced when the press is performed at an angle upwards, i.e. in this case, the fibers of this head of the HM are more activated than with a horizontal press, in which the fibers of the sternocostal head of the HM work to a greater extent.

When performing oblique presses, it is impossible to completely isolate the fibers of the lower and upper parts.

What do incline presses give

Why did gladiators have a developed chest? Because these brave guys owned the secrets of how to achieve ideal proportions - symmetry, volume and mass. They are known today: the lagging departments (the upper one in particular) need to be given special attention. Since there are variations of the bench press, then they are needed. For athletes, they help to develop fully pectoral muscles throughout the entire volume.

To build the thickness of the chest cell, a classic bench press on an inclined bench is suitable, which develops the outer parts and lower BGM. But a balanced chest mass cannot be achieved using only this press, so it is important to use variations.

Due to the fact that the potential depth that the lower region has is greater than the upper region, as well as the number of fibers, one must not forget to perform incline presses, which help build a “high chest” (tilted upwards), thereby improving its balance and shape. squares.

Benefits of this Incline Barbell Press

These include:

development of several muscle groups at the same time. In this variant, the front deltas, small and large pectoral deltas, triceps work, increasing volume and strength indicators;
analyzing the EMG activity at a tilt of 40 degrees, we concluded that the fibers of the clavicular head of the pectoralis major muscle are involved in the work; overcoming the plateau - benching results improve.

Proper incline bench press technique

It is important because it helps to direct the load on the target muscles.

Step by step it looks like this:

First step.

Set the desired slope: usually it is 35-40 degrees.
Install the bar on the support and fix the weight at both ends, not forgetting about the clamps.
Lie down and take the projectile, placing your hands wider than your shoulders.
Now the projectile must be withdrawn on straight arms.

This is what IP looks like.

Second step. While inhaling, slowly lower the bar until it touches the top of the chest, linger, squeezing the pectoral muscles, for 1 count.

Step three. By the effort of the muscles of the chest, squeeze the projectile up, then return it to the PI, exhaling. Repetitions to perform the specified number of times.

The picture option will help to conduct the training correctly:

So that there are no questions left, get acquainted with the training in motion:

Barbell Press Options

There are several variations of incline presses:

wide grip of the bar - the emphasis of the load is shifted to the shoulders, the narrow one loads the biceps;
possible angles of inclination of the bench: 30 degrees, 45 and 60 (upside down). Depending on it, the load is also redistributed;
reverse grip:
in the Smith simulator (at an angle up);
with dumbbells on an inclined bench;
in a power frame tilted upwards.

Pictures show individual variations:

They will help you perform the incline press more efficiently:

the bar should not walk, so as not to reduce the weight of the burden;
put the emphasis on the heel to fix the feet rigidly;
contact with the surface: head, shoulder blades, shoulders, sacrum;
watch the deflection in the lower back, which should be maintained throughout the training;
while the exercise is being performed, the shoulder blades are in a reduced position;
the neck is lowered exactly to the upper region (collarbone), which requires the head to be pulled back;
in time, the descent (eccentric phase) of the projectile lasts twice as long as the rise (concentric);
at the lower extreme point of the forearm are vertical;
you can’t “beat off” the bar from the chest (inertia must be extinguished);
in the “lying on the bench” position, the chest should be protruded forward, and the spine should be bent;
do not take your shoulders off the bench.

What is more useful for the development of the top

It is widely believed that the bench press on an incline bench has a better effect on the bottom and top of the chest, and on a horizontal bench - on the middle. But, according to recent studies by Australian scientists, this is not true.

Fifteen-year-old studies using electromyography (EMG) revealed the degree of dependence of muscles on the impact of different presses. It has been found that the horizontal press "catches" better than the inclined one, the lower back. When they examined the upper chest, they found that it is more productive than flat or angled down bench press for them to press at an angle up.

Grip studies have shown that a combination of an upward tilt and a narrow grip is the best option for correcting the top of the pecs. It turns out that there are no significant differences between the chest presses, so you can press horizontally.

Which bench press is more productive for chest muscle growth

The results of scientific research will help each athlete choose the most suitable exercise for himself. But, when changing the bar to dumbbells, the athlete gets a better stretch and a “deeper” range of motion.

Conclusion: if the goal is to create a massive chest, the training program must include: