There has long been a debate about whether or not to perform the bench press at all tilting upside down. Some bodybuilders do it, others think useless. Some do it because they feel less shoulder load compared to the classic bench press.
On the other hand, many professional athletes, such as Dorian Yates and Ronnie Coleman doing bench press with barbell and dumbbells tilted upside down.
Honestly, I don’t care what others say while I myself I will not try any exercise. And I have to say that to me like to do the exercises upside down and I always feel how they work out the lower and outer chest muscles.
Of course, I’m still doing a regular bench press on a horizontal bench, because I think this is the most useful exercise on the development of strength and mass. However, it is always useful to make some variety in a regular training program.
What is the use of the bench press tilted upside down?
- This is a great exercise for those who have problems with shoulders, as it creates less stress on the joints and deltas.
- It is always useful to work out muscles from different angles. Incline upside down allows you to more efficiently pump the bottom of the chest, making the upper body is even more perfect.
- If you are bored of doing the same exercises, then this a good option to add some variety to your chest workout.
What are the disadvantages of exercise?
Since the bench is tilted, it’s not so easy keep the body position and perform the correct movements, therefore It is strongly recommended that you have an insurance partner, especially if you want to work with a lot of weight. Also use regular grip on top to prevent the bar from slipping out of the hands.
When I first tried this exercise, I found it a little dangerous and uncomfortable, but if you will practice, then quickly you get used to it.
How to perform a bench press tilted upside down?
There are 2 options for this exercise – with a barbell or with dumbbells.
If you are a beginner, then start with a bar, as it requires less control in movements, which simplifies the exercise.
Watch the following video to find out how to Perform a bench press upside down.
When you get used to such tilted movements, you can try the dumbbell version, which is harder, and you probably don’t will handle too heavy a weight.
Bench press with dumbbells more actively involves shoulders and in general requires more attention. To complete this exercise option more efficiently, follow the correct technique. The best thing ask someone to help you.
Watch this tutorial video.
Conclusion
In my opinion, both versions of the bench press are tilted (up and down head) are useful exercises, but you should not neglect the classic bench press on a horizontal bench. These exercises will help strengthen and tone big and small pectoral muscles from different angles, which, of course, leads to more embossed chest.
Therefore, if you have not tried to perform a bench press in an incline upside down, now is the time to include it in your training chest muscle program.