Bench press lying on an incline bench – bodybuilding exercise aimed at working out the upper chest muscle. The muscles of the shoulders and arms (triceps) are also included in the work.
Technique of bench press lying on an inclined bench:
Lie on a bench (bench angle of 30-45 degrees) and press back to her (throughout the exercise, keep your back pressed to the bench, do not bend in the lower back). Rest your feet on the floor. Take the barbell with a grip slightly wider than your shoulders. Remove the bar from the racks and start to lower the clavicle in a controlled way. Touching with the neck of the top of the chest, squeeze the bar up with effort. Follow up exercise without sudden movements and jerks. Keep track of the right breathing, while lowering the bar, take a breath, at the time of lifting – exhale.
Recommendations:
- In order to improve grip, you can grease your palms in chalk.
- Do not put too much weight at the expense of equipment.
Errors in exercise bench press lying on an inclined bench:
- Too wide grip. With this execution, it is created additional load on the shoulder joints, which is not very desirable.
- Incomplete amplitude. By reducing the amplitude of the exercise, you do not completely reduce muscle, thereby reducing efficiency.
- Lowering the bar to the level of the throat. In that case, to work more shoulder muscles begin to turn on.
Important! To prevent injury, follow proper barbell press technique incline bench.
Video demonstrating the bench press technique lying on an incline detailed comments bench
Video bench press on an inclined bench in the simulator, for the correct top chest
Interesting topic:
- The correct technique for doing the bench press, lying on horizontal bench