We all know that the chest muscles, especially the upper chest muscles, are some of the largest and strongest muscles in the body, which play a significant role in our aesthetics and body shape. On the other hand, we also use our upper chest muscles in many daily activities.
The barbell incline press has been considered one of the best chest strengthening exercises for several decades. It is also one of the best exercises for targeting the upper chest. Additionally, it works the shoulders and triceps. To achieve the best results, you should perform the incline bench press with proper technique. The correct form for this exercise includes pulling your shoulder blades back and down, gripping the barbell with your hands slightly wider than shoulder-width apart, lowering the bar to the upper chest, and pressing the bar back up to the starting position.
Primary muscle worked in this exercise: Chest muscles
Type of exercise: Strength training
Mechanics: Compound
Skill level: Beginner
Required equipment: Barbell
Force type: Press (two-way)
Secondary muscles worked: Shoulders, triceps
To begin the incline barbell press, set the bench at an angle between 30 and 45 degrees. Then, adjust the seat height so that when you lie down, your eyes are just below the barbell, with your hips resting on the bench. Raise your chest towards the bar, squeeze your shoulder blades together, and pull your shoulders downward. A good tip is to think of pulling your shoulder blades “into your back pockets.”
Grip the barbell with your hands slightly wider than shoulder-width apart (approximately 22 to 28 inches, depending on your body structure). While performing the incline bench press, make sure the barbell is held closer to your wrists than to your fingers, and press it as hard as possible.
A good way to check your grip width is to have a friend stand in front of you and observe the position of your arms at the bottom of the incline press. You want your arms to be vertically aligned both up and down. Place your feet shoulder-width apart on the ground and perform the exercise with different barbell positions until you find the most stable position.
While keeping your shoulders and hips in contact with the bench, arch your lower back slightly. Then, unlock your elbows and remove the barbell from the rack. During the movement, keep your elbows at an angle of 50 to 75 degrees relative to your torso. As shown in the image below: in the first image, the arms are almost at a 90-degree angle to the torso, which is difficult for the shoulders. In the second image, the arms are at a 20-degree angle, which puts pressure on the elbows and shoulders, making it harder to lift. The third image shows the ideal position where the upper arms are at a 60-degree angle to the torso. The exact angle will depend on your body anatomy, but the key point is: don’t let your arms go too far out or too close to your torso. Keep your elbows in position and lower the barbell to the top of your chest, just below your collarbones. Once the barbell touches your chest, you are ready to press.
The dumbbell chest press is typically one of the top 10 exercises for chest development. However, on an adjustable incline bench, you can do things that are not possible on a flat bench. You can change the bench’s angle from set to set or train with different angles in each session. This approach helps train the chest muscles through a wider range of motion. This movement is often one of the first exercises you do, but remember, the later you perform this movement, the less likely you are to be able to press heavy dumbbells.
Focus on technique first, then the weight. Without proper control, you risk serious injury.
The barbell should be aligned with your wrists and elbows, ensuring they form a straight line. To keep your wrists straight, try to lower the barbell as much as possible.
If you want to increase the pressure on your triceps and chest, try to pause briefly at the top of the lift when pressing the barbell.
Don’t worry about over-stretching your elbows. You can even perform the movement with a slight arc, but make sure the curve is upward, not downward.
If you feel a strain in your back while lifting the barbell, you are likely in the wrong position.
Each repetition should bring the barbell to your chest. If you have long arms, your hand width should be slightly wider than shoulder-width. However, if you feel excessive pain in the front of your shoulders during the exercise, you should widen your grip.
To improve shoulder resistance, grip the barbell as firmly as you can.
Make sure your shoulder blades are contracted.
When performing the incline bench press, try to move your body away from the barbell rather than pushing the barbell away from your body.
Throughout the movement, your glutes and shoulders should remain in contact with the surface of the bench.
By following these tips and using proper form, you can maximize the effectiveness of the incline bench press and prevent injury.
