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Incline vs. Medically reviewed by Daniel Bubnis, M. Seven time Mr. Olympia Ron Coleman, Chris Comier, and many top bodybuilders are doing reps with pounds on the incline and their chest development shows their efforts. The possession of a deep, thickly muscled chest is one of the hallmarks of a championship bodybuilding physique. Bodybuilders, in particular beginners, pay a great deal of attention to this region of the body not only because it responds rather quickly to regular training but also, when fully developed, imparts the look of power and muscular impressiveness to the whole physique.
What I'd like to do is to point out how you can perform these moves more efficiently and suggest some alternatives. First, watch individuals performing these exercises, it is one of the best ways to analyze technique.
Now, while watching these individuals do incline presses with a bar or with dumbbells, do their elbows go back towards their head away from their bodies? Of course they do, and that's the wrong technique. That way of doing inclines putts undue stress on the entire shoulder area. Keep doing that type of technique and you'll find yourself with serious shoulder problems.
The trouble is many lifters extend the elbows way too far out to the sides performing inclines in an effective manner.
Another flaw many lifters practice when they incline is they raise their butt off the bench, in essence, making the incline press a flat press. This is an excerpt from an unknown CPT. If dumbbells are used, use the same elbow position but also lower them as much as you can manage in order to get the fullest extension of the arms" This is incorrect bar and Dumbbell positioning.
For proper arm movement and technique your arms should be in a degree angle tucked to the sides. This technique places more emphasis on the pec and triceps muscles rather then the shoulder joint.
Place your arms in the same manner when doing bar or dumbbell incline presses. At first, your strength will be a little down that's only because you changed your technique and you are not used to the proper movement yet. Keep working at this technique. Any routine can take up to 6 weeks or longer sometimes 12 to 14 weeks. This will put the emphasis on the upper chest without turning it into a seated military press. Avoid having the racks too far back from the bench and placing unnecessary strain on your shoulders.
The incline barbell bench press is a versatile exercise. You can use higher reps in the range of with sets of to really hone in on the muscles while they are working. Typically the incline bench press is used as an alternative to the flat bench press or military press.
However, if you are intending to design a program around the incline bench press then when it is time to use other exercises consider these options. As the bench is inclined, the activation of the middle and lower pec decreases, while the upper pec has to bear the brunt of the work along with the front deltoid.
This is because when the bench is at an incline, your upper pec muscle fibers will be directly below the line of force. In the flat bench press, the line of force passes through the center of your chest muscles, and this is why the flat bench press is such a great general chest builder.
Your anterior deltoids aka front delts are activated to a greater extent in the incline bench press. Here is the diagram from earlier again, but this time with anterior deltoid muscle activity added. Even the classic flat bench press works your front delts well. A study on elite bench press athletes found that they were Their mean 6RM the maximum load that they could lift for six reps was Another study on physically active young men with at least a year of resistance training experience found that their 1RM in flat bench press was Probably due to a more efficient pressing angle in which more of your chest muscle fibers can help.
Another factor might be the slightly shorter range of motion of the flat bench press. Most people lift with a slightly longer range of motion in the incline bench press compared to the flat bench press.
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