The incline barbell press is a unique exercise that focuses on building beautiful breasts, improving their shape and balance. Having mastered the technique of performing the bench press and the tricks of the angle of the gym bench, you can "sculpt" the chest of your dreams.
The classic horizontal press is one of the main exercises for building the overall thickness of the chest and pumping the lower and outer parts of the pectoralis major muscle. But exercises for any muscle group require alternation, constant work only with a horizontal press will not allow you to fully achieve a balanced muscle mass of the entire chest.
The incline bench press is a basic exercise for developing all the muscles of the shoulder girdle. The main difference between this exercise and the classic bench press is that its execution is aimed at working out the upper part of the pectoral muscles (the most difficult to pump) and deltas. If you neglect the incline bench press, the chances are high to remain flat-chested.
Technique: Incline Barbell Press
Developed and athletic pectoral muscles are one of the main goals of aspiring athletes and competitive athletes. Every gym has a variety of chest-pumping machines, not to mention variations of exercise with different inclines on the bench. Most of them repeat the pattern and sequence of the basic bench press. Moreover, if there is no acquaintance with the technique of performing the base, performing isolated exercises becomes meaningless and can provoke any kind of injury.
It is necessary to immediately adjust yourself to the fact that the incline bench press is relatively more difficult than the bench press on a horizontal bench, since in its implementation, almost the entire load vector falls only on the pectoral muscles and does not involve secondary muscles. The weight of the bar should be taken slightly less than the weight that is used with the classic bench press, so that there is no overload during work, and the technique does not suffer. The first step is to stretch the joints and muscles of the upper body well before performing direct sets of barbell presses to minimize the occurrence of traumatic situations.
- Set the back angle of the machine to 25-35 degrees.
- Get into a comfortable position on a tilted bench. The back of the head, upper back and buttocks should be pressed tightly against the bench, and the shoulder blades should be brought together.
- Place your feet on the floor so that your feet are shoulder-width apart. They are the fulcrum throughout the entire set, so they should be fixed as much as possible and pressed into the floor.
- Grasp the bar evenly on both sides, about slightly wider than shoulder width apart. The grip should be such that at the lowest point of movement, the palms are strictly above the elbows, and the forearm is perpendicular to the floor.
- Ask a neighbor to help remove the bar from the racks to the level of outstretched arms so that the middle of the bar is facing the bridge of the nose.
- At the top, pause for 2-3 seconds to feel the weight.
- As you inhale, begin to smoothly and slowly lower the barbell in a strictly vertical plane. In this case, the arms will bend at the elbow joints, and retracted.
- Take a short exposure, but keep all the muscles in tension. The point where the barbell almost touches the body should fall on the part of the muscles being trained, that is, it should be at the top of the chest, slightly below the collarbones.
- Squeeze the bar upward, fully extending your arms. Raising the bar should be faster than lowering it, and exhale after passing dead center.
- Perform the exercise for the required number of approaches. As a rule, these are 3? 4 sets, 2 warm-ups (10-12 reps) with small weights and two with the main weights (6-8 reps).
Here's a little trick: After the last full rep, do 2-3 more partial reps while maintaining the technique. Muscles will simply "burn"! With each approach, it is necessary to feel not only the contraction of the muscles being worked out, but also to control the tension of the press and minimize the deflection in the lower back.
The incline bench press can be adjusted to the pumping of any part of the pectoral muscles. It is very important to choose the necessary angle of inclination of the back of the simulator so that the load goes on the chest, and neither triceps nor deltoids take it away. An angle of 20 degrees makes the load distribution equal to all parts of the pectoral muscles. The higher the bench is set, the more the focus of the load will shift to the front bundle of deltas, "turning off" the triceps and pectoral muscles. The best solution would be a tilt angle of around 30 degrees.
Press the bar for a beautiful chest
It's not a secret for anyone that constant training according to the same program after a certain period of time becomes ineffective. Muscles stop growing as soon as they get used to the load. Lessons on the principle of "muscle shock" will bring results.
Experiment with the angle of the bench press, the number of sets and reps, the size of the weights, alternating between heavy and light workouts, and changing the equipment. If you periodically replace the bar with dumbbells, you can work with a deeper range of motion, which is good for active pectoral growth.
The greater the weight of the projectile, the more dangerous it is to perform the exercise with the maximum range of motion, especially for the shoulder joints. Press in this case must be done in partial amplitude. Those weights that cannot be squeezed 10 times are considered critical.
Athletes working with extremely heavy weights must be sure to insure themselves. Even psychologically it is very difficult to work without safety net with a lot of weight. You need to ask a roommate to help remove the barbell from the racks, control your bench press, if necessary, help squeeze the barbell, supporting the bar with a grip from above, and put the projectile in place.
And don't forget about nutrition. Gaining muscle mass in the chest area, making the chest voluminous and powerful will not work with exercises alone. Be sure to adhere to a diet with a focus on protein foods.
Video with Denis Borisov - tips on how to follow the technique of performing the bench press while lying on an incline bench (the pros and cons of this exercise):
[media = https://www.youtube.com/watch? v = -WzWWSCkE_0]
