ActiveMan
No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture
  • Wellness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

Do Incline Bench Press for Building Upper Chest Strength

The essential guide for doing incline bench press.

by Anusha
in Wellness
Reading Time: 4 mins read
Do Incline Bench Press for Building Upper Chest Strength
Share on FacebookShare on Twitter

The incline bench press is one of the toughest bench press variations. It targets your upper pecs and back muscles. On an incline bench, you have to be in an upright position and then do the press. So technically it very challenging workout because your pecs are under stress. They can be done with either barbell or dumbbell. Shoulder stability is the key to master an incline bench. For decades bodybuilders and athletes are doing it for building stronger chest muscles and upper back muscles.

The incline bench press is a definitive workout for upper body strength. Along with the chest, it targets your biceps and shoulders too. Other bench press exercise like decline and flat bench, they focus more on the sternocostal head of pecs, while incline targets on the smaller clavicular head. According to research, it is very essential to emphasize the smaller clavicular head for strong upper pcs and muscle imbalance. Let us look at how to do incline bench exercise and gain its maximum benefits.

How to Do Incline Bench Press

How to Do Incline Bench Press
  1. The incline bench should be set up at an angle of 30-45 degrees.
  2. Do not set up the machine at a higher angle because a higher angle will make exercise difficult to perform.
  3. Rest on the bench keep your chest up towards the bar.
  4. Your hand’s position on the bar should be at a shoulder-width distance apart.
  5. Grab the bar with fingers curled towards you.
  6. Press the bard down towards your upper chest, make sure you get a tight correct grip across the bar.
  7. Your feet down should also be shoulder-width apart.
  8. While raising the bar, slightly arch your back and your butt should be tucked on the bench.
  9. Repeat the movement for 1-2 reps.

See also: Top Massage Gun on Amazon and How to Use Them

Incline Bench Variations

Incline Bench Dumbbell Press

Incline Bench Dumbbell Press

The bench has to be at a 45-degree angle. The setup machine and position of this variation are the same as that of the standard barbell bench press. Except where you have to use dumbbells. Hold the dumbbells eas in one hand and try to press the weights up and down. 

Smith Machine Incline Bench Press

Smith Machine Incline Bench Press

Lay down on the incline bench. In the smith machine, the moving barbell is attached to the handle. You have to pick the bar off the pegs and move them downwards towards your chest. You are moving the bar down at a 90-degree angle. Do not put tension on your rotator cuff.

See also: Everything you need to Know About Hip Pointer Treatment

Common Mistakes and Precaution

Common Mistakes and Precaution
  1. Avoid doing incline press with a flat back. When you are lifting the weight, you have to retract your scapula.
  2. It is mandatory to flare your elbows at a 45-degree angle. Otherwise, it could hurt your pectoral muscles.
  3. Not doing full range of motion throughout incline press will give you fewer benefits. So it is necessary to do it with the full range of motion.
  4. Never pull down the barbell close to your lower chest. It is an upper chest exercise. So bring down the barbell till your clavicles.

Benefits of Incline Bench Press

Benefits of Incline Bench Press
  1. It is a great workout for building shoulder strength and stability.
  2. The major benefit is an increase in upper body muscle and muscular hypertrophy.
  3. Because training with high volume and heavy loads incline press will help you build your upper body stamina and is effective in multijoint strength.
  4. It benefits athletes to improve their strong performance. By performing different variations they can improve their muscle weakness problem.
  5. It is a perfect choice of exercise for Olympic weight lifters because the workout will help to lift weights in a correct form and it will help them to stabilize lifting overhead weights.

Read Also:

Do Leg Extension Machine Workouts for Stronger Legs

Interesting Facts About Ketones Drink and its Health Effects

Master the Cable Crossover Workout to Stay Fit and Fine

Everything you Need to Know About Olympic Trampoline

Previous Post

Top Massage Gun on Amazon and How to Use Them

Next Post

Eat Metamucil Gummies Everyday and see its Amazing Benefits

Related Posts

A Sprinting On A Track

7 Best Tips On Building Endurance For Men

March 24, 2023
16

Building endurance refers to exercising to increase strength, endurance, speed, and stamina. There are numerous health benefits to doing endurance...

A Young Couple Spending A Quality Time In A Sauna

The 7 Great Benefits Of Sauna For Men

March 24, 2023
108

Using a sauna can help improve blood flow and, while it may be uncomfortable, sitting in a sauna provides numerous...

A Man Doing Yoga To Improve His Posture

The 7 Best Ways On How To Improve Posture For Men

March 23, 2023
41

Proper posture helps to keep your bones and joints in alignment. This reduces abnormal joint surface wear, relieves stress on...

Explore Different Types of Split Squats and Their Benefits

Explore 9 Different Types of Split Squats and Their Benefits

March 23, 2023
5

Split squats are leg exercises highly recommended in the strength training routine. Since it focus on one leg at a time,...

A Muscle Building Diet Plan

Muscle Building Diet Plan For Men: Best Tips You Need To Consider

March 22, 2023
79

Everybody needs to know that your muscle building diet plan or your nutritional plan is a lot more important than...

A Man Doing Sprints

7 Best Tips For Staying Motivated To Exercise For Men

March 22, 2023
13

Many people are struggling for “staying motivated to exercise” because they hate it. People who do not exercise may be...

Get V Lines in 4 Weeks With This Intense Workout Plan

Get V Lines in 4 Weeks With This Intense Workout Plan

March 22, 2023
19

The V lines are where the obliques meet the transversus abdominis muscles. The lines are one of the men's most coveted...

A Home Gym

The 7 Best Home Gym Equipment For Men

March 23, 2023
6

Building a home gym and and finding the best home gym equipment for it is a difficult task. There is...

A Man Doing Stretching

The 7 Best Benefits Of Stretching For Men

March 21, 2023
30

There are a lot of benefits of stretching. Simple stretching can help you not only increase your flexibility, which is...

Load More

Men’s Fashion Accessories: 10 Easy Ways To Style Your Same Old Boring Outfits

The top 5 cocktail recipes every man should know

7 Best Whiskey Brands for Any Occasion

Find Best Men’s Watches: 8 Important Things To Consider

7 Grooming Essentials For Men: Discover How To Maximize Your Handsome Potential

Style Hacks for Men: 4 Easy Ways to Elevate Your Wardrobe

  • About
  • Disclaimer
  • Email us: [email protected]

© 2023 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website – activeman.com – is published in good faith and for general information purposes only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture

© 2022 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.