One of the best exercises you can do is the Incline Bench Press. In order to get a complete development of the upper chest, you have to do exercises at an incline. The grip is a complicated thing for a beginner. The shoulder joint is a ball & socket joint and is therefore very versatile. In my observation as a coach, I’ve seen that most new lifters don’t learn this crucial step. Even though all forms of bench press train the chest muscles, they don’t target them in the same way. If you touch too low, it will place unnecessary stress on your shoulders and biceps. Barbells and dumbbells both have their benefits and drawbacks. Having an upper chest workout as part of your upper body training is a good idea to train your pecs. Position yourself under the bar. (Interview). The incline bench press is a great chest builder. If you touch too high, it will place unnecessary stress on your elbows Note: Keep your shoulders retracted even when you press. Read Also: How To Deadlift Step By Step Guide. In order to apply force in this direction, you have to be on an incline. Keep them in this safe position throughout the movement. During incline bench press many people tend to flare their elbows. I strongly recommend that you avoid using a false grip AKA the Suicide Grip. In order to do this, you will also have to setup the actual bench in a position that allows you to do this. Your forearms should be almost perpendicular to the floor when looking from the side. I personally prefer a slightly wider grip because I have really long arms. There is a lot of incline bench press benefits. Try not to move your shoulders while you press. There are 2 chest muscles, the Pectoralis Major and the Pectoralis Minor. –, A post shared by Anand | Online Coach (@underdog.strength) on Mar 7, 2018 at 12:46pm PST. Always have a full grip. The reason why this step is important is that you will have to ensure that you maintain shoulder position (back and down). Often times when I coach people how to retract the shoulder blades, they can do it just fine but when they actually press the weight, they tend to lose position. If you set up with the rack height too high, you will have to ‘shrug’ the barbell off the rack, which will put your shoulders in an unsafe position. Then again take a deep breath and slowly lower the bar until it touches the upper chest. Wrap the fingers with the bar and make your wrist tight enough to lift heavy. One of the greatest benefits of the barbell bench press is the ability … When you set the rack too high, you will not be able to keep this retracted position. Before jump into the workout, you need to know the set-up and proper posture of incline bench press. When you are ready to perform the incline bench press; first take a deep breath, … should everyone bench press with an arch? I highly recommend having a spotter during heavy movement. This increases the strain on your biceps and shoulders because you have to bring the barbell back to over your shoulders (starting position). The other supportive muscles are triceps, trap, core muscles, anterior deltoid. On the incline bench press, you will most likely not be able to arch as much as a flat bench press. Eb says: You'll see a lot of people arching their backs when they bench-press period — and it's that much... Forearm Angle. Your email address will not be published. So, when you perform heavy or during your last heavy set when you are going to do 6-8 reps then you need a spotter to help you. The Incline bench press is one of the best exercises for working out your upper chest along with your triceps and shoulders. Lift the barbell name, email, and triceps cue that I like to use is ‘ chest up.. Be very close chest is also involved in the last set they this... 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