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Home :: Bodybuilding Exercise :: Chest :: Incline Barbell Bench Press
Incline Barbell Bench Press
Target Muscles
Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major. |
Starting Position
- Lie on an incline bench angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack.
- Hold the bar with your hands shoulderwidth apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.
The Movement
- Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
- The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
- Push the bar back to the starting position.
Tips
- Do not arch your back as you push the bar upwards. This risks lower-back strain.
- Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition.
- The higher you place the bar on your chest, the greater the work placed on the anterior deltoids rather than the upper chest.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Cable Cross-over.
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