Incline chest press – one of the chest exercises
The goal of most men when starting the gym is to increase the volume of the pecs. Including exercises such as the incline chest press in a chest routine is essential to achieve hypertrophy of the upper area of this muscle group.
The incline chest press is a variant of the bench press. His technique is simple; it can be done with bars and machines. Incline chest press works your upper chest.
Incline Chest Press – Correct Movement Technique
Although the decline bench press actively works the upper part of the pecs, the main difference from the classic flat bench press is that the shoulders are included as secondary muscles.
The incline chest press should be done at a 45-degree angle with the elbows. The position of the bar should be at eye level. The opening should be slightly larger than the shoulder, similar to the straight chest press. The movement must always be controlled and with total emphasis on technique.
The steps in the incline chest press technique are:
- Lie on the bench with your feet firmly on the ground. The tail should be positioned about 15 cm from the seat. The buttocks should remain firm and the abdomen tight.
- Take the bar with an opening slightly wider than the shoulders. Release the bar with the force of the muscles and the arms fully extended. This is the initial position.
- T omar totals control air and lower the bar to the top of the chest. The elbows should be at a 45-degree angle to the body.
- With your feet firmly on the ground, raise the bar explosively until you return to the starting position.
Incline Chest Press Benefits
The incline chest press is an essential multi-joint exercise for working the upper body. Together with the barbell chest press, they are among the best practices to develop muscle and increase chest volume.
The difference in angle allows you to target your upper chest and shoulders better. Developing a routine that includes chest presses and exercises to work the shoulders is ideal for toning and increasing muscle mass.
Common mistakes in beginners
The decline bench press (feet up) is the most dangerous variant of pectoral exercises. Remember that the feet support the movement, and that is why they should always be on the ground and not elevated (much less hanging).
Proper incline chest press technique with a short path of motion allows you to work with greater weight. However, this increases the risk of injury and could be considered a double-edged sword.
While performing the bench press (of any incline), do not hunch your back or separate your glutes from the bench. This technique allows you to lift a more significant weight; however, it increases the risk of injuring your wrists, which could cause the bar to fall on you.
Types of Incline Chest Press With machines, barbells, or dumbbells?
The incline chest press can be performed with both machines, barbells or dumbbells. The advantage of the bar is that there is less chance of deflecting the body to the sides.
The machines are the best for beginners as the movement is fully controlled. A beginner is at a lower risk of injury than common mistakes when doing incline chest presses.
However, any variation of the incline chest press on machines will be less effective than with barbells.
How do we increase the volume of the pectorals?
To increase the volume of the pecs, the ideal is to combine the flat chest press with the incline chest press. It is important to remember that one exercise does not complement the other; it replaces it. For this reason, it is recommended to combine them on the same day in the routine. Training.
Remember that the parallel bar dips are the best to complement the work of the pecs as they work the lower part of the chest. Including dumbbell exercises and push-up routines is ideal for achieving chest muscle toning.