The chest bench exercise, known as the bench press , is a basic muscle-building movement whose benefits for chest and shoulder development are undeniable. Now, is it more advisable to do it on a flat bench or an inclined bench?
The difference in bench placement lies in the way the muscles are activated. In this sense, it should be noted that one way to achieve a more balanced pectoral musculature is, precisely, to combine work.
What is the incline bench chest?
The incline bench press is performed with the bench positioned at a higher angle, between 15 and 50 degrees. Usually it is between 15 and 30 degrees, since any higher value works the anterior delts (shoulders).
This exercise focuses on the upper part of the pecs (the clavicular head) and the anterior delts (the area between the pecs and the front of the shoulders). In fact, the incline chest is excellent for strengthening these muscle groups.
Many people like the flat bench exercise less than the flat bench exercise because the latter tend to be able to move more weight. But this is not a problem. The important thing here is to look at the results.
Keep in mind that the higher the incline of the bench, the more the exercise will target the shoulders and delts.
How to do the incline bench chest exercise
To start, lie on the incline bench positioned at an angle between 15 and 30 degrees. The grip should be where the elbows form a 90 degree angle.
Next, with a shoulder-width grip, wrap your fingers around the bar with your palms facing out. Pick up the bar and hold it straight over you with your arms closed.
Then slowly lower yourself until the bar is close to your chest. It should be in line with your upper chest at all times. As for the arms, they should be at a 45 degree angle and glued to the sides.
Hold the position for a moment and then push the bar up to its starting position. Lock your arms, hold your low up, and then slowly lower yourself back down.
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