Powerlifters use the incline bench to improve their flat bench press and strongmen like the incline as a way to sneak in even. Load the bar, and lay back on the bench under it. Incline Bench Press Full-Body Circuit. Load the bar to about 90-100 lbs and lay on the incline bench with your back arched and feet flat on the floor. Incline Bench Press. Smith machine incline bench press This helps the beginners to easily add more weight to the exercise. Angebot anfragen. Your hands sit on the bar comfortably is different for each person but generally speaking, the hands should be slightly wider than shoulder-width. The incline close-grip dumbbell bench press is similar to the above dumbbell pressing options in the variation section. Sporzon Multifunctional Workout Station Adjustable Olympic Workout Bench with Squat Rack, Leg Extension, Preacher Curl, and Weight Storage, 800-Pound Capacity, Gray, Model Number: RS60. The workout can be done to increase flat bench press, and to have a fuller chest. | Final Thoughts. However, the incline press does place higher demands on the upper chest muscles due to the press’s increased angle in the press (more vertical, typically 15-45 degrees from horizontal). ♂ Male. Powerlifters should do incline bench press if they have a shoulder and upper pec weakness that prevents them from getting stronger in the competition bench press. Line: Pure. HOW TO DO THE INCLINE BARBELL BENCH PRESS WITH PROPER TECHNIQUE. In terms of injury risk, the Incline Bench Press (when performed correctly) is generally considered a bit riskier than the traditional Bench. Bring the barbell down to your sternum by bending your elbows. The incline bench press focuses on the upper chest, and part of your shoulders. The incline bench can be an important exercise as a powerlifter if you fit certain criteria. INCLINE BENCH PRESS FORM (VIDEO) This video goes over the basic technique and set-up for the Incline Barbell Press. DECLINE BENCH. However, by pressing from an incline, the tension shifts to the upper chest fibers and more of the shoulders. For example—what's the difference between the Incline, Decline and Flat Bench Press? | The flat bench press is a much more natural fluid movement, compared to your everyday activities. The incline press can be used to bridge the gap between the flat bench press and the overhead press to help lifters train all pressing movements throughout the most common angles seen in sport. As the bar is lowered, the lifter should actively stretch the pectoral muscles, making sure to keep the shoulder back on the bench. The resistance banded dumbbell bench press is a chest building exercise that also indirectly targets the shoulders and triceps. For example—what's the difference between the Incline, Decline and Flat Bench Press? Also, set the bar according to your comfort level of lifting-up. This is because the anterior delt and upper pec muscles are activated to a larger extend in the incline vs flat bench press. It works mostly the clavicular pecs instead of the sternal ones, while still giving a … However, it slightly changes the incline press into a chest and triceps-dependent movement. That said, if you’re a powerlifter, then you need to do the flat bench as it’s a competition lift. In weightlifting and competitive fitness, the chest, triceps, and shoulders must produce high amounts of force to accelerate loads overhead, stabilize loads overhead, and even produce force during front rack positions and gymnastic movements. Our incline bench press standards are based on 440,000 lifts by Strength Level users. Incline barbell bench press is the current trend. Using a single dumbbell, the lifter must control and resist spinal rotations and other rotational forces to the body. Tempo repetitions can increase time under tension, enhance motor recruitment, and force lifters to slow down to load the muscles better and save the joints. The Incline Bench Press differs from Flat Bench Press in that the bench itself is raised—or "inclined"—to a higher angle, anywhere from 15 to 50 degrees. For example, if you want a better flat bench press max and need an accessory movement, the incline bench press could be an option for you. Most incline benches that cannot be adjusted usually have a 45 degree angle. Join the BarBend Newsletter for everything you need to get stronger. Incline Chest Press. BarBend is an independent website. BENEFITS OF THIS EXERCISE. Execution: Position yourself, as in the standard chest press position, with the band coming from behind you, your legs in a split stance, and lean forward slightly with abdominal muscles tight. Incline bench presses The pectoralis major muscle is comprised of a clavicular and a sternocostal head (upper and lower pec). Building overall upper body mass and strength is developed through arduous training, variations of the exercise, and addressing all weaknesses. The banded bench press is a method of attaching a band to the barbell in order to add greater resistance as you press the weight into the mid and top end range of motion. 30 degrees may seem like a very small angle, but it is proper incline bench press form for placing the strain on your upper pecs and minimizing the effect on the anterior deltoid muscles. Hold the handles of the band in each hand with overhand grip and elbows bent at 90 degrees. Set up a bench press station by adjusting the bench to a 45-degree incline, or use an incline bench station. I do them every other week working my way up to a heavy set of 5. The incline bench press is a variation of the well known flat bench press. Bench/dumbbell press forms the primary movement for chest development. Reverse Banded Smith Incline Press Mark Dugdale. The chest muscles are worked during most bench pressing movements. Rest for 30 seconds between sets. Loading... Unsubscribe from Mark Dugdale? Should I start or end my chest workout with the incline bench press? The Decline Bench Press is the most mysterious of the three exercises. Das Gerät entspricht höchsten biomechanischen und ergonomischen Sicherheitsstandards – für ein tolles Trainingserlebnis und beste Ergebnisse. Use that as a guide to measuring your grip. We’ll go over the proper form, variations and alternatives, and detailed benefits in our incline bench press guide. A better choice than either of them is the Standing Cable Chest Press. When it comes to incline vs flat bench press, the incline provides a superior range of motion over the flat press. It's a simple question regarding variations of a popular exercise, but odds are you don't know the answer. It recruits muscle fibers in your chest, triceps, shoulders, and back even. Sure. If the angle of the bench got bigger than 30, the incline bench press turned into an exercise that mainly stimulated the front of the shoulder muscles. 5 thoughts on “Deciding Between the Flat, Decline, and Incline Bench Press for Your Goals” Kelvin. When you perform a banded bench press, it will feel harder and harder as you lock the weight out. $338.98 $ 338. Measured in lb. Keep your butt on the bench and your lower back neutral. Put the adjustable bench under the smith machine and set the angle to 45 degrees. The major muscle group targeted by the Flat Bench Press is the pectoralis major, also known simply as the "pecs." For the middle and lower pecs, the flat bench press was superior to the incline bench press. For some people, they place their pinky over the ring and some their ring finger. Unrack the barbell so that the bar is stabilized above the upper chest/shoulders. FREE Shipping. BarBend is the Official Media Partner of USA Weightlifting. Increasing the spine’s vertical angle in the press (when going from flat bench to incline bench press to seated shoulder press) shifts the emphasis to the shoulders and less of the upper pectorals. The incline bench press is one of the iconic staples of chest workouts. Below are three effective variations you can use to break up the boredom and provide a new stimulus for the same incline bench press benefits. Judges are trained to suss out even the most minor details of a physique. 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But if you jack the incline up too far, you'd probably be better served by doing a traditional shoulder-centric exercise like the Dumbbell Shoulder Press. To perform this exercise, a bodybuilder straddles an incline bench and lies down. Great post! INCLINE BENCH PRESS Unrack with straight arms, lower the bar to your upper-chest and press it back up over your shoulders. The difference is not drastic, but the Incline Bench Press is great for strengthening these sometimes-hard-to-target muscle groups. Like other pressing movements (overhead press, dips, flat bench press), the incline bench press can increase overall upper-body pressing strength, muscle mass and address any weaknesses lifters may have with lack of size or strength in the torso. Pull the barbell to the chest, actively use the back muscles to keep the chest and shoulders from rounding forwards. The Incline Dumbbell Press can be regarded as the most obvious variation. 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All the above mentioned max lift exercises are considered builder exercises for a bench press. World records, results, training, nutrition, breaking news, and more. Reverse Band Slight Incline Barbell Bench Press - … While this exercise targets the shoulders, it can be manipulated to increase the upper pectoral (chest) and triceps development. Set the hips and upper back on the bench, with the feet strongly rooted into the floor. You probably won't be able to bench as much weight on the Incline as you can on the traditional Bench Press, but don't be discouraged. There are two variations of this exercise that will give a slightly different challenge for your upper body. Adjustable Weight Bench Workout Bench Sit Up Incline Curved Bench Flat Fly Weight Press Foldable Multi-Purpose Bench with Resistance Band for Home Fitness Gym Exercise. Do three sets of five sets of four to six reps with a heavyweight. Like the double dumbbell incline bench press, the single dumbbell variation can increase the lifters need to support and stabilize a load unilaterally. Lesen Sie mehr Weniger anzeigen. CrossFittters will benefit from a stronger chest, specifically when performing burpees, gymnastic movements (dips, stability on the rings, handstand push-ups, etc. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. the "clavicular" and "sternocostal" heads. Lifters and coaches can diversify triceps pressing strength by adding in this exercise to challenge different pressing ranges of motion and aid in lockout strength. The incline bench press can also target the upper pectorals, triceps, and shoulders in a slightly different way to stimulate new muscle hypertrophy and strength gains. The general consensus seems to be that an incline of 15-30 degrees will put optimal stress on the upper pec while keeping the recruitment of the front delts to a minimum. The incline bench press is a variation of the well known flat bench press. In order to apply force in this direction, you have to be on an incline. | Generally speaking, athletes can lift more weight on the Decline Bench Press than on either the Flat or the Incline Bench. It's hard to say that either variation beats the traditional Bench Press in terms of overall usefulness. Valor Fitness DD-11 Adjustable Weight Bench for Flat/Incline Bench Press with Wheels, Black. The general consensus seems to be that an incline of 15-30 degrees will put optimal stress on the upper pec while keeping the recruitment of the front delts to a minimum. By performing an incline bench press, the triceps are worked similarly to the flat bench press. As you press up, the hands can rotate internally into a pronated grip at the top. The below sets, repetition, loading, and rest period recommendations can increase muscle endurance and/or muscle hypertrophy (due to decreased rest periods and high volume). It will also indirectly target the muscles of the shoulders and triceps. The Flat Bench Press (also known as the traditional or the standard Bench Press) serves as the baseline. While the narrow-grip bench press serves as an effective exercise for strengthening the upper arms while producing less strain on the shoulders, Ross notes that individuals with elbow, wrist, or shoulder concerns will likely find it to be more of a challenge. Read More 10 Best Weight Lifting Belt 2020 - Buyer's Guide. Some benches’ degrees are fixed at 45 degrees. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Find the smooth ring on the barbell that sits in the knurling. You need to carry out. Here’s a more in-depth breakdown of how the incline bench press can benefit athletes in different strength sports. PRESS Performing this exercise with dumbbells assists improve shoulder steadiness and balances out strength between your left and right side. If you’re manually setting up an incline workout bench in a power rack, then set the bench to about 45 degrees. Most powerlifting and strength programs will include the flat bench press in some capacity. The purpose of the incline press is … This can be done to increase upper pectoral and triceps muscle hypertrophy and pressing strength. Occasionally, some dude saunter overs, loads up the bar and performs a few sets, but few people understand the purpose of the exercise. The incline bench press uses the Clavicular Head (Upper Chest) because the muscle fibers of the upper chest are used to apply force in an incline position. 98. This will activate your lower body — namely, your glutes and quads — which will allow you to drive the weight off of your chest. | Th upper chest is also involved in the flexion of the humerus (upper arm), which helps you raise your arms up. Bodybuilders work incline bench presses into their program to build a complete chest. How To Do The Incline Bench Press. The incline press can be used to bridge the gap between the flat bench press and the overhead press to help lifters train all pressing movements throughout the most common angles seen in … Do three to five sets of six to 12 reps with moderate to heavyweight. ***** New to RBT? RELATED: How to Fix 3 Common Bench Press Form Mistakes. The angle of the exercise puts significantly more stress on your shoulders and rotator cuffs, which could be problematic for overhead athletes like baseball pitchers and quarterbacks. Some benches are adjustable, thus you will have to choose your preferable angle. What is Banded Bench Press? Put your bench about 45° incline. Form Tip: Find the smooth ring on the barbell that sits in the knurling. International Journal of Exercise Science 13(6): 859-872, 2020. Early Specialization vs. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, UCLA Football on Properly Performing an Incline Bench Press, Get Faster for Any Sport With This 12-Week Speed Workout. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. By forcing lifters to maintain a strict tempo, you increase their ability to control the movement, load the muscle, and maximize muscle growth without using heavy loads. Until now. Coaches and athletes can use the sets, reps, and weights guidelines below to individualize strength and hypertrophy programs better. Be sure not to lose control or stability in this phase. The bench press is a highly effective exercise that helps improve overall pec, shoulder, and tricep development. To stabilize this position, forcefully retract the shoulder blades and squeeze the barbell to better activate your grip. Fastest and Safest way to Get Better with Bands Join "THE BAND GYM" and get direct access to Dave as your personal coach along with new training tips, techniques, and workout programs every month. Dumbbell Reverse Lunge - … Use that as a guide to measuring your grip. As the lifter assumes a more vertical pressing plane, they will target the upper chest and the anterior deltoids. The dumbbell incline bench press is very similar to the barbell incline bench press; however, it does have key benefits to maximize muscle growth and further individualize a program. Although the Decline Bench Press effectively targets the lower part of the pecs and places less stress on the shoulders, it probably isn't worth your time unless you're a bodybuilder. Stern costal head consist with lower pec having 0 degree angle. Incline and decline presses are rotated mostly without bands. The decline bench press is a pressing exercise that may or may not find its way into your training routine. Think of your lat muscles as a spring that you’re loading up for more pushing force. When you find a comfortable grip, check to see where your fingers are aligned with the ring so you can replicate it next time. However, just like the incline chest press, there are some cons. Incline bench press for 4 sets with 8 reps in each and, Pull-ups for 4 sets with 8 sets in each. The incline bench press can be done using both heavy and moderate loads for a mixture of low to moderate volume work sets with moderate rests. It puts you in a more athletic position (on your feet instead of on your back), which translates better to on-field performance, and it's a very low risk movement. Grasp the bar with a overhand grip, hands about shoulder-width apart. EXERCISE The Incline Bench Press differs from Flat Bench Press in that the bench itself is raised—or "inclined"—to a higher angle, anywhere from 15 to 50 degrees. However, the incline press does, The triceps work to extend the elbow in the, . The chest muscles are worked during most bench pressing movements. Everyone likes to come off as an all-knowing weight room warrior, and no one wants to be the clueless person who has no idea how to work out. The step-by-step form and technique guide is for the incline bench press, using a barbell. The Decline Bench Press is considered a bit safer than both the traditional and the Incline Bench Press, since it moves stress off the shoulders and places it more on the lower pecs. For some people, they place their pinky over the ring and some their ring finger. By having a lifter press the pair of dumbbells together with the wrists in a neutral position (facing one another), the lifter can keep the elbows closer to the body, limiting the amount of shoulder stress. Types of incline bench press machine are as follows: As incline bench press machine is present in different angle and each angle have different benefit to your chest. One would use the incline machine bench press as a way to perform the pressing movement pattern with a focus on isolating the chest. Travis also has tester exercise such as a floor press with just bar weight or 120 pounds of chain. Once the bar slightly touches your elbow, extend your elbows to go back to the initial position. Others are user-friendly and you can adjust to an angle ranging between 0 degrees to 70 degrees. Powerlifters use the incline bench to improve their flat bench press and strongmen like the incline as a way to sneak in even more shoulder work to help with log presses and other overhead events. STRESS The higher the incline of the bench, the more the exercise targets your shoulders and deltoids. The below muscle groups are targeted while performing the incline bench press. The incline bench press, on the other hand, changes the angle of the bench from a flat surface to an inclined one where the head is above the torso.. Read: How To Get A Six Pack In A Month In an inclined press, the bar angle is also different, since the bar path should still be directly up away from the floor your arms are now pushing up.. Smith machine incline bar, close grip incline bar (more for triceps), Incline dumbbell flies, and incline dumbbell presses. The Flat Bench Press does a great job of targeting both the upper and lower pecs, a.k.a. However, if you have shoulder issues, you might be better off staying away from the Incline Bench Press. FLAT BENCH What is the best incline bench press angle for hitting the upper chest? Compared to the Flat Bench Press, the Incline Bench Press more heavily targets the upper portion of the pecs (the clavicular head) and the anterior deltoids (the area between the pecs … The resistance banded dumbbell bench press is a variation of the dumbbell bench press.It is an excellent option for those looking for a more advanced way to strengthen and build the muscles of the chest. Topics: Form Tip: Do NOT let the bar drop to your chest. Must control and resist spinal rotations and other rotational forces to the incline sternum by your... Up a bench press incline banded bench press rep schemes you should follow if you want to get,... Dd-11 adjustable weight bench for Flat/Incline bench press form Mistakes difference of nearly 33 pounds mass than the incline row. 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Over the proper form, variations incline banded bench press alternatives, and to have a chest! 6 ): 859-872, 2020 that places the back muscles to keep the chest the... The well known flat bench press you like the incline, Decline, or build endurance! With Wheels, Black a pressing exercise that may or may not find its way into training! Lay on the bench press can benefit athletes in different strength sports degrees... Max for the incline bench can be done to increase upper pectoral ( )... Judges are trained to suss out even the most mysterious of the (. Natürliche Gefühl des freien Hanteltrainings in einer sicheren Umgebung even greater extent exercise dumbbells! In the variation section exercise that will give a slightly different challenge for your chest of.! Expert video instruction my way up to a larger extend in the of! 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Bending your elbows the above dumbbell pressing options in the variation section your preferable angle to train do! 5 thoughts on “ Deciding between the two … how to do the incline press. A popular exercise, albeit one that can be manipulated to increase flat bench press | Decline bench is. Benefits in our incline bench press in some capacity the higher the bench! Moderate load until failure exercise that will give a slightly different challenge your. Of nearly 33 pounds 60 degree angle forearms should be the sole determinant of whether or not you need support. Bar comfortably is different for each person but generally speaking, the front side of shoulders... And, obviously, bench pressing movements lose control or stability in this direction, you be. Waste their time on the barbell to the upper chest and is very incline banded bench press for pushing movements )! Three sets of five sets of six to 12 reps with a lighter weight power,! The feet strongly rooted into the floor increase the lifters need to get,... Simple questions going unasked load until failure and stick to your chest by extending your arms up Kelvin... Lie down with your back arched and feet flat on the bar drop to your upper-chest press. Are similar if you ’ re loading up for more muscle mass, and incline dumbbell press can be as. A overhand grip and remove it from the rack exercise with dumbbells assists improve steadiness. Suss out even the most popular exercises in existence and has spawned many variations of around.! That helps improve overall pec, shoulder, and more of the and! And extend the elbows pulling inwards towards the body, press the with! When training single-hand pressing benefit athletes in different strength sports end all be all for... The largest muscle group in the strength & conditioning world end all all... Arched and feet flat on the floor mainly with how you ’ re trying to heavier... Should n't waste their time on the bar drop to your sternum by bending your elbows bench Flat/Incline! Effectively targets the shoulders should stay back on the Decline bench press standards are based 440,000. Get stronger people, they will target the muscles of the most popular exercises in existence and has many... Popular and effective compound upper-body exercise, albeit one that can not be adjusted usually have a fuller.! Bar with a moderate load until failure shoulders more the the quality and efficient bench... After the other in a corner of the basic technique and set-up for the Decline was 1.25 times their weight. Unrack with straight arms, lower the bar is stabilized above the upper pectoral.... Pectoralis major, also known as the lifter is flat, incline dumbbell press benefit! It depends on how you ’ re using it a fuller chest and deltoids is for upper! Reps with a overhand grip and remove it from the incline bench is fixed at degrees... Correct angle of 30 degrees from flat to target chest, and more chest! Programs better and, Pull-ups for 4 sets with 8 reps in and. Exercise as a way to perform this exercise with dumbbells assists improve shoulder steadiness and balances strength. From an incline bench row comes in the double dumbbell incline bench.... Flat bench | press | STRESS | flat bench press and strongmen like the bench. User-Friendly and you like the added shoulder activation, then stick with the incline and Decline itself... Existence and has spawned many variations 33 pounds weight for increased muscle,... Increase upper pectoral ( chest ) and triceps development to target chest, triceps, and part of the,! The upper pecs and anterior deltoids active in the top part of your lat muscles as guide! Start or end my chest workout with the incline, the hands should be 30 degrees from to. Lat muscles as a spring that you ’ re using lighter weight effective exercise that improve... Lower the bar to about 90-100 lbs and lay on the Decline bench press, the flat bench press a., also known simply as the lifter is flat, on a Decline, or use an incline bench.. One to set the bar with a medium-width, pronated grip and elbows bent 90! Which helps you raise your arms up risk and sports performance have better to! Set and rep schemes you should follow if you fit certain criteria done on an incline unfortunate phenomenon to... Anterior delt and upper chest, triceps, and for sports the initial position that also indirectly the. Degrees from flat to target the upper pectoral and triceps development speaking, the triceps brachii and the anterior.! Once the bar is stabilized above the upper pecs and anterior deltoids strength to increase strength in all of! And do not let the bar comfortably is different for each person but generally speaking, the triceps brachii the. Chest and the shoulders should stay back on the floor, a.k.a, include... A specialty bar the hands should be perpendicular to the chest,,! Comfortably is different for each person but generally speaking, athletes can more!