Incline Bench Press

What is Incline Bench Press:

The Incline Bench Press is a variation of the traditional bench press primarily working the pectoralis major and triceps brachii. Unlike the horizontal or flat bench press, the incline (typically 30 to 45 degrees) position allows biasing to the clavicular head of the pec major through shoulder flexion.

Key Benefits:

  • Size and Strength: Targets the upper chest, front delts, and triceps, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.

Variations:

  • Bench Press: Performing the bench press in a horizontal body position.
  • Incline Dumbbell Press: Uses a pair of dumbbells instead of a barbell, allowing for a dynamic bar path instead of fixed while being relatively less stable.
  • Incline Smith Machine Press: Uses a Smith machine, offering a more stable press movement.

Different Equipment:

  • Barbell (current): The classic variation, performed with a barbell, allows for heavier loads and symmetrical strength development.
  • Dumbbell: Uses dumbbells instead of a barbell, allowing for unilateral training and helping in correcting imbalances.
  • Smith Machine: Performed on a Smith machine, which has a fixed path, helping in improving stability and overall safety.
  • Resistance Band: Uses resistance bands to perform the press, offering variable resistance throughout the movement, as well as being great for rehabilitation and improving shoulder stability.

How to perform Incline Bench Presses:

  • Set Up: Set a bench to an incline between 30 to 45 degrees. Lie back on the bench with your feet flat on the ground.
  • Starting Position: Grip the about around shoulder-width apart, retract your scapulae, and arch your lower back slightly. Then, unrack it, fully extending your arms.
  • Execution: Brace your core and lower the barbell towards your sternum with control, then press it upward.
  • Repetition: Repeat the movement for your desired repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.
  • Upper Pec Biasing: The clavicular head of the pec major's isolated function is shoulder flexion, making the assumption of a narrow grip necessary. So, do not make the mistake of having a too-wide grip that forces you to do shoulder adduction instead, which is the function of the whole pec major, making the inline obsolete.
  • Safety Bar: If available, always use a safety bar or something similar for your safety, especially if you train close or until failure on your own.
  • Wrist: Maintain a slight wrist extension, keeping the bar stacked on your forearms.
  • Scapular Engagement: Maintain scapular depression and retraction throughout the movement for stability.
  • Shoulder Rotation: Maintain external shoulder rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - a partner or spotter
    • Decreasing the Weight

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Weight