Type of exercise: basic

Core muscles: chest, front delta

Accessory muscles: triceps

The complexity of the exercise: high

Equipment: rod

It is a basic exercise. When doing an angle press, you will not lose your strength indicators on the bench press, but do not forget that execution technique is more important here, and not the maximum weights that you can bench. Bench press at an angle up forms the top of the chest, draws it. Note: Arnold Schwarzenegger paid great attention to the top of the chest.

In the bench press at an angle, your task is to find the optimal angle of the bench for yourself. An angle greater than 45 degrees loads the front delta more. The classic version is an angle of 45 degrees, benches with such an angle are made. However, I advise you to give preference to the angle of the bench below 45 degrees, so the triceps and chest are loaded more.

Initial position

Set the angle of the bench between 30 and 40 degrees, this position works best. pectoral muscles. Take a position on the bench, spread your legs wider than your shoulders and rest them on the floor. The back should fit snugly against the bench, bring the shoulder blades together. In this exercise, only the pectoral muscles should work. You should not bend in the lower back or raise the pelvis, you should pay attention to technique and pumping. Take the bar wider than your shoulders or at a level so that due to the tilt of the bench, the load from the triceps is transferred to the pectoral muscles. Grab the barbell with thumb, if done without it, you will not hold the weight over you securely enough.

For those who are going to press a decent weight, it is necessary first of all to rest their feet on the floor, the main emphasis is from the heels. Be sure to bend in the lower back with tension. During the bench press, the bar should not walk, the movement occurs along a clearly defined trajectory.

Incline Bench Press Technique

Then take a breath and remove the barbell. You need to lower it to the level of the collarbone, the barbell gently rests on the chest. When lifting above half, squeezing out the heaviest section, begin to exhale. When you squeeze the bar, do not straighten your elbows to the limit, so you shift some of the load from the chest to the triceps. Then inhale and start the exercise again.

Bench Press incline bench- bodybuilding exercise aimed at working out the upper part of the pectoral muscle. The muscles of the shoulders and arms (triceps) are also included in the work.

Incline Bench Press Technique:

Lie down on a bench (the angle of the bench is 30-45 degrees) and press your back against it (during the entire exercise, keep your back pressed against the bench, do not arch your lower back). Rest your feet on the floor. Grab the barbell with a slightly wider than shoulder-width grip. Remove the barbell from the racks and begin to lower it under control to the level of the collarbone. With the bar touching the top of the chest, squeeze the bar up with force. Perform the exercise without sudden movements and jerks. Follow correct breathing, at the moment of lowering the bar, inhale, at the moment of lifting - exhale.

1. In order to improve your grip, you can smear your palms with chalk.
2. Do not hang too much weight to the detriment of technique.

Incline Bench Press Mistakes:

1. Too wide grip. With this design, an additional load on the shoulder joints is created, which is highly undesirable.
2. Incomplete range. By reducing the amplitude of the exercise, you do not fully contract the muscle, thereby reducing efficiency.
3. Lowering the bar to the level of the throat. In this case, the work begins to include more muscle shoulders.

Important! To prevent injury, follow correct technique performing a bench press while lying on an incline bench.

Video demonstrating the incline bench press technique with detailed comments

Video bench press on an inclined bench in the simulator, for the correct study of the upper chest

Hey! We continue the topic various exercises for pumping individual muscles and today we will talk again about pumping the chest. Most of the gym goers love this theme because breasts get a lot of attention.

This is one of the favorite muscles that many people enjoy training. And even pain after a workout is perceived as pleasant. And I'm no exception...

Now, when I hit the keys, I just feel pain in the muscle fibers after a workout in the gym. But let's talk about the topic. So...

If we are talking about the dumbbell bench press lying on an inclined bench, then several muscle groups are affected here at once:

• Breast;
• Shoulder.
• Trapezoidal;
• Triceps;
• back muscles;

Shoulder muscles and triceps advantage perform a contractile function. Their main feature is that during the exercise they help each other work. (muscles-synergists).

The back in this case is pumped more passively, directly when the dumbbells go down (negative phase). The anterior pectoral muscles are responsible for the push, after which all other muscle groups are involved during the exercise.

Our the main task- as far as possible to weaken the involvement of all extraneous muscles, except for the pectorals, during the exercise.

This is achieved by the execution technique, the angle of the bench and the special position of the body. We'll talk about this a little lower.

Using the angle of the bench

As I said in the article about the angle of inclination, it directly affects the muscles that will tense up with us. But let's repeat in this article:

1. If the angle is increased too much, shoulder muscles and the back will be heavily overloaded, then the chest will practically not receive a load;
2. If you lower the bench too low (reduce the angle), the triceps will be overloaded.

To solve this problem, just follow simple rule: you need to increase the angle of the bench by no more than 20-30 degrees. Then the muscles are included in the work most harmoniously, and when performing approaches with the head up, the load on all muscle groups will be distributed evenly.

Why is the incline press better than the classic?

This exercise is the one that I would advise girls first of all. Do you know why? Because it is the most effective for chest training as such.

Since girls should not pump their breasts much (because this makes no sense), even if you use only this exercise to train the chest, this will be quite enough. It is very cool! Why women do not need to focus on breasts I wrote

Before starting a workout, it is very important to consider that girls have a minimum of muscle in their upper body. Therefore, the training program, the load and the number of approaches should be developed taking into account these features.

Too much intense training can cause stress to the body and the appearance of pain in the chest. In addition, during training it is very important to ensure that there are no injuries and blows to the chest. In addition to the muscles, the mammary glands can be affected due to the impact. Exercises with dumbbells for girls should be done slowly to avoid overload.

The best thing to do when lifting heavy weights is not to train alone. When performing approaches, you will also need to monitor proper breathing. So it will turn out to save strength much longer, and the exercise will be much more effective.

It makes sense for men to “bomb” their chest in a hard way. Therefore, they can use a whole arsenal of chest exercises. By the way - there is an article where you can choose for yourself some

But why incline press so good? Here are the most compelling reasons for this:

1. Amplitude. We have the ability to lower dumbbells much lower than the barbell, because we do not have a bar. This makes the exercises more difficult to do and therefore more effective.
2. Security. Since the weight of the dumbbells is quite small - when the muscles are turned off, we can simply throw the dumbbells on the floor and we will not be crushed. Although I never do this (I hate it), but this is my personal opinion. Throw pancakes on the floor, dumbbells for health, only it makes sense if you really can’t hold them in your hands anymore, and don’t just throw them, because you are an ill-mannered goat.
3. Supination. At the highest point, we can turn the dumbbells in our palms in order to better feel the contraction of the muscles. It's very efficient!

But I am sure you will be interested to know something else related to the incline press and scientific research. More on that below.

Research by Bret Contreras

A certain Bret Contreras conducted an experiment that recorded the degree of muscle involvement during training using the most different exercises. The goal is to find out which exercises for which muscles are the most effective in terms of mass gain.

For this, he used an electromyograph. This is such a device that uses everything in medicine. After he published the results of his research in 2010, it generated a wave of great surprise, since the very foundations of bodybuilding were affected. Some habits, postulates that have existed for years.

Bret himself is very turned on bodybuilding and is a fan of it. Moreover, he is a scientific researcher who has modern equipment, he is a writer and a famous fitness trainer. That is, a person is not just a theorist, but a practitioner and researcher! This is a word about the fact that this guy is not such a mediocre figure in the field of iron sports.

And here he is (in the photo below) torturing the skeleton and telling something there. Hey Bret!

So, according to research results, the most effective for the upper breast in terms of involvement muscle fibers It turned out to be the dumbbell bench press on an incline bench. Next in descending order:

• 2nd place - horizontal press wide grip in the style of "guillotine" (when the bar of the bar falls to the throat).
• 3rd place - bench press on the floor.

But that is not all. There are a couple more interesting facts:

• According to research, the incline bench press works more on the MIDDLE chest than on the upper chest.
• The classic bench press was generally called the most ineffective for the chest. Surprised? I think yes.

Here's the research guys. How do you feel about such things? It's just that there are people who, having learned about some kind of research, perceive it all too categorically. Someone writes that now he will not do a regular bench press, there will only be an inclined one.

Personally, I respect such studies, but I do not consider them absolute truth. In any case, only practice will help you finally figure it out. Try, listen to the sensations, draw conclusions. This is very difficult, because it requires conscious training.

Unpleasant moments

Yes, there are some unpleasant moments that you should pay attention to:

1. High risk of accidental injury. Since the weight of the dumbbells can be large, even if perfect technique there may be errors. Still, we are human beings, we can do something inadvertently. But in this exercise the slightest jerk of a heavy weight dumbbell to the side can lead to rupture of ligaments, damage to tendons and other injuries. Such injuries take a long time to heal and interfere with training.
2. The impossibility of a smooth increase in weight. This problem will affect only very healthy guys who work with extreme weights. For example - you want to move from a weight of 45 kg to a slightly heavier weight, for example 47 kg. But you may conclude that you cannot do this, because there are no pancakes that would make you gain that much weight. I have to hang 50 at once, and this is too much.

It's time to move on to discussing the execution technique in order to avoid injuries and learn useful tricks.

Secrets and subtleties of execution technique

The first thing I want to talk about is how to take dumbbells and throw them. How do I see it in gyms? There people are divided into several groups in this respect:

1. Some lie down on a bench, take dumbbells from the floor, and throw them with the strength of the biceps in initial position to the shoulders.
2. Others, before lying down on the bench, stand up and take dumbbells in their hands, throw them to their shoulders, and only then sit on the bench.
3. Still others, while standing, take dumbbells, rest them on their hips (above their knees), sit down and then help to throw the dumbbells to their shoulders with a push of the legs in turn. This is the most correct technique if no one helps you.
4. But in my gym, guys pulling heavy weights just asked 2 people to help them lift the shells to their original position. It is too a good option. But if you are too shy or have not yet mastered the gym, then this option is not for you.

An important detail that should not be forgotten is the correct position of the hands. The wider the arms are, the more load the pectoral muscles receive. If the arms are narrow, then the triceps and back take on most of the load. Here it is very important to find the best option so that they are evenly at work during training.

A lot also depends on the speed of the workout. For example, if dumbbells are lifted quickly, then predominantly fast muscle fibers work.

This type of execution is possible even with sufficient big weight, raise the projectile is required at least up to two times per approach. Beginners are encouraged to work the weight slowly to get used to the feel and determine which groups are involved in multiple sets. It can also help correct some runtime errors.

The correct position of the legs plays a big role. If you put them too far, a "bridge" may form. In this case, the biceps and triceps are much more involved, and the chest practically does not receive its load. When you firmly fix your legs and lie flat on the bench without deflection or bridge, you can focus on the work of the chest.

Immediately you need to figure out how to breathe correctly during the exercise. Very often, beginners make a common mistake by taking a breath at the moment the projectile pushes. As soon as the projectile rises, you need to exhale. Lowering the projectile, take a deep breath.

That's all I have on this topic. I hope this information was useful to you and I was able to provide you with the information you were looking for. Describe in the comments how you feel about this exercise. Are you doing it?

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An effective and popular exercise for developmental work pectoral muscles. Such a bench press is a movement that can increase the volume of this part of the body. Before the main exercise, perform several training presses with an empty bar. Do 15 reps slowly. All movements must be performed meaningfully.

Bent over barbell bench press allows you to effectively pump your chest muscles and gain the cherished for all men muscle mass. To perform this exercise, you will need a bench with the ability to adjust the backrest. For beginner athletes, it is recommended to perform a bench press in the Smith machine.

Benefits of the inclined position:

• The incline bench press allows you to stretch your chest muscles more and develop flexibility and mobility. shoulder joints.
• Well includes the shoulder girdle - the front deltas of the shoulders.
• Suitable for girls. Makes the chest more expressive and voluminous.

Incline Bench Press Technique

1. Adjust the back of the bench. Sit on a bench, press your head and back against it. Feet should be resting on the floor. Watch your posture.
2. Take the bar so that the distance between the palms is slightly more than the width of the shoulders. Raise the bar horizontally up at collarbone level.
3. Breathe in. Touch the bar of the bar to the top of the sternum. With an exhalation, press up.

Number of sets and repetitions: The exercise is more effective to perform 10 times in 4 sets.

Bench press on an incline bench

For complete muscle recovery, you should include an exercise in your training program only once a week. Do an incline barbell press at the beginning of a workout or after doing horizontal presses.

Application of the exercise

To whom. Everyone from beginner to master. Men and women.

When. Do an incline bench press at the beginning or middle of your chest workout. After, make a pullover with a dumbbell and.

How. On average, the exercise is done in the amount of 4 sets of 10-15 repetitions.

What muscles work

First of all, you work on the large and small muscles of the sternum, front delts and triceps. The advantage of the exercise is the ability to purposefully distribute the load between the upper or lower parts of the sternum.

Load on a 10 point scale

Hand positions on the bar and their benefits

narrow grip

A narrow arm position will shift the focus in favor of the triceps. In addition, the load will be directed to the forearms, wrists, and some muscles of the sternum. When performing the exercise with a narrow grip, pick up a projectile of light weight. Don't place your hands too close together. Otherwise, there is a possibility of injury.

Wide grip

A very wide grip is used by advanced athletes. With it, the bundles that connect the muscles of the shoulders and sternum will be involved in the work. This position of the hands will reduce the range of motion, but will allow you to work with a fairly heavy projectile. The best option would be a medium grip.

Exercise options

A common version of the bench press. This angle of inclination contributes to the study of all muscles. chest. However, with a decrease in the angle of inclination of the back of the bench, the muscles of the lower part of the sternum tighten. We must not forget about the individual selection of the level of inclination of the body, depending on the growth of the athlete and the structure of his muscles.

Bench press at an angle of 45 degrees

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2016-08-22 Incline Bench Press Technique

The barbell press with the level of incline presented will provide maximum elaboration of the muscles of the upper sternum. And an angle with an even greater value will spread the tension on the deltoid muscles and the spine. This execution is incorrect and can adversely affect your health.

Bent over barbell press lying upside down

This variation of the exercise is aimed at working out the lower part of the sternum. Have someone give you a weight as you return to the starting position. Doing it yourself will be problematic.

Videos exercises

Breathe evenly to avoid dizziness. Do not stay in this position for a long time: a rush of blood to the head will become an unusual phenomenon for the body.

Anchor points

When performing the exercise, the back, buttocks and legs will act as a support. Do not tear your hips off the surface of the bench to avoid undesirable consequences due to the pressure of the weight in the vertical plane.

Attempt to make a bridge during the exercise

This movement will reset the effectiveness of the bench backrest. Eliminate this attempt by maintaining a natural arch in the lower back.

Bench press in Smith

The bench press in the simulator is performed for isolated pumping of the muscles of the upper part of the sternum. The execution technique coincides with the reproduction of free bar presses. The exercise becomes easier due to the fixation of the neck and a strict trajectory of movement in a vertical plane.

Options for the position of the elbows in the Smith simulator

1. If you keep your forearms strictly horizontal and lower your elbows down, the triceps of the hands are more involved in the work.
2. If, when lowering, the elbows are pulled back as much as possible - trains top part chest muscles. This embodiment is more effective and allows you to better work out and stretch the target chest muscles in the exercise.

• At the top of the exercise, tighten your chest muscles for a few seconds.
• Beginning athletes should bench press on a Smith machine or have someone help them.
• Lower the bar twice as slowly as you raise it. Control the vertical path of the bar.
• Pay attention to the position of the elbows: they should be directed to the sides.
• Eliminate impact when lowering the neck. When lifting it, straighten your arms almost completely in the elbow joints.
• It is worth refraining from pressing the bar upside down if you have problems with blood pressure.
• If there are problems with the joints, use special cuffs.
• For convenience, wear gym gloves or apply chalk on your hands. Use a small neck.

What to do for shoulder pain

Pain in the back bundles of the deltoid muscles does not affect the performance of the bench press. With discomfort in the middle and front parts of the deltas, the situation is more complicated. Try pressing the bar at different angles. If the pain persists, stop exercising for a month.

Security

Fix pancakes on the bar. During bench play, they move slightly. This leads to uneven loading or injury. And do not hesitate to use the help of the person insuring you.

Result

Thanks to the bench press on an incline bench, you will be able to develop the pectoral muscles and increase their mass. For girls, it will be especially important to improve the condition of their bust. The correct technique for performing the exercise involves the removal of an unfavorable load from the shoulders and lower back. The exercise will allow you to better perform bench presses in their classic variation.

Notes

Adjust your diet. This factor is very important for the growth, development, recovery of any muscle group. An athlete of any level physical training It is worth using the incline bench press in your training plan. Alternative option work on the pectoral muscles are dumbbell presses on an incline bench and incline presses in the Smith machine.

The bench press is one of the most popular exercises. To complete it, sometimes you have to wait: a rack with horizontal bench is almost always busy. Don't waste time waiting: equipment for oblique version bench press training is often empty, especially since one horizontal bench press to improve physical form not enough.

Bench press on an incline bench: distinctive features

An incline barbell press exercise is basic because it involves several joints and muscle groups at the same time. It is a variation of the classic training using a horizontal bench. Changing the starting position leads to a different distribution of the load, allowing, depending on the selected slope, to work out the target area in more detail.

Competitive lifters usually perceive the bench press as an auxiliary element of training, since it involves working with less weight compared to the classic version. However, in amateur sports the main goal of the classes is not to take the maximum possible weight, but to qualitatively work out the muscles and improve the overall physical form. The incline bench press does a great job with these tasks.

What muscles are involved in the work

The main load in this exercise is taken by the pectoralis major muscle, which anatomically has two heads:

• clavicular, located on the front side of the clavicle;
• sternocostal, covering the lateral region of the sternum and 6 upper ribs.

Conventionally, this muscular array is divided into three sections - upper, middle and lower. By changing the angle of the bench, you can shift the load, more activating one or another area in accordance with the goals of the training.

As auxiliary muscles in the movement involved:

• triceps;
• anterior bundle of deltoids;
• pectoralis minor;
• serratus anterior.

Benefits of exercise

Experienced athletes agree that the incline overhead press loads the chest muscles more than training on a flat bench. This is due to the fact that in the "classic" a significant part of the load is taken by a stronger area - the bottom of the chest. In addition, the triceps are actively included in the movement. With an upward angle, these muscle masses are activated less, and the movement is performed mainly by the middle and upper chest. This allows you to better work out the muscle groups, which, as a rule, are lagging behind.

The incline press has more variety than the horizontal press. By changing the starting position, the athlete can shift the focus of the load to different parts of the chest, triceps or deltas, depending on the goals of the lesson.

This version of the pressing movement allows you to effectively use more muscle groups by working with lighter weights.

How to choose the angle of the bench

The degree of study of a particular area of ​​\u200b\u200bthe upper body depends on the angle at which the athlete will be located.

When adjusting the position of the back, you need to take into account that the smaller the angle of inclination, the more the triceps are activated. With an increase in the angle, the working emphasis gradually shifts to the front deltas. It is important to set such an inclination that the triceps muscles are minimally involved in the work, and the deltas have not yet had time to take part of the load. Such a golden mean is an angle of approximately 30 ° - in this case, the pectoral muscles are loaded as much as possible.

An angle of 45 degrees will lead to more significant activation of the upper chest, deltoids will begin to be involved in the work.

When working at an angle of 60 degrees, the front deltas will take a significant part of the load. From the chest muscle mass, only the clavicular region will be involved.

Too high a back inclination when doing a bench press leads to an overload of the shoulder joints, and the working emphasis will move to the front deltoid muscle. Therefore, the angle of inclination should not exceed 60 o.

Incline Bench Press Technique

Bench press training on an incline involves a heavy basic movement and therefore requires perfect technique.

First you need to warm up thoroughly, paying special attention to warming up. shoulder girdle. For this purpose, classic push-ups from the floor are perfect.

At the beginning of the lesson, set the desired angle of the bench. The bar is placed on the rack supports, weights are added, and fixed with clamps. In the starting position, it is preferable that the neck is placed directly above the line of the collarbones.

You should not start training with working weights: the first approach is a warm-up.

Incline Bench Press

Having settled down on a bench, they remove the projectile from the racks with a straight narrow or wide grip (depending on the purpose of the lesson) and bring it upstairs. If the bar “walks” in the hands, you need to reduce the weight of the burden.

1. While inhaling, the bar is lowered until it touches the upper chest area. The trajectory of movement must be strictly vertical.
2. In the lower position, they are delayed by 1 count. At this point, it is unacceptable to beat off the neck from the chest. The forearms are in vertical position(a photo).
3. On exhalation, with the effort of the pectoral muscles, the barbell is squeezed up, without taking the elbows out from under the bar line.
4. After a short pause (this stabilizes the position of the projectile), they begin to move down again.

Do 6-12 times in 3-4 sets.

While the movements are being performed, the shoulder blades remain flattened. Shoulders and chest do not come off the bench.

Lowering the bar is slower than lifting.

High-quality work in the bench press goes inside the amplitude: at the top point without extending the elbows to the end (this will transfer the load to the triceps), in the bottom position - without beating the bar off the torso (the inertia force will turn on).

It is important that the exhalation coincides with the most difficult part of the ascent. If you do it earlier, it will weaken the stabilization of the body and will not allow you to make the most powerful effort.

Video: Bent Over Bent Over Bench Press Nuances

Bench press on an incline bench upside down

Press training in this version contributes to the drawing of a clearer lower border of the chest, gives it a more expressive shape. It loads the shoulders to a lesser extent and uses targeted lower part chest muscle mass.

If there is no special equipment for the press down in the hall, it is acceptable to use the press bench or horizontal bench, creating a slope using any object that acts as a stand. The resulting structure must be stable.

The angle of inclination downward varies in the range of 15–20 o. It is not worth lowering the bench below: this will create an undesirable load on the vessels of the brain.

The bar with weights, fixed with clamps, is located on the rack so that it is lowered strictly to the lower region of the chest.

Sitting on a bench, you need to place your feet under the support rollers. The bar is removed from the racks with a grip at shoulder level and brought up so that the arms are perpendicular to the floor.

The technique for performing working movements is similar to the previous version with one difference: when moving down, the projectile is lowered closer to the lower border of the pectoral muscles.

For beginners, it is advisable to use the help of a partner when performing this exercise.

It is important not to allow the neck to “walk” from side to side: this makes training traumatic. Such a bench press is not easy in terms of coordination, therefore, before working out the ideal technique, you should not increase the working weight.

Bent over barbell bench press should not be performed by athletes prone to increased intracranial pressure.

Video: Bent Over Barbell Technique

Bench press at an angle in the Smith machine

This device makes it possible to squeeze the projectile technically clean even with little training experience, focusing on the target area and not being distracted by maintaining balance and stabilizing the body. The Smith machine minimizes the chance of injury.

In this simulator, the bar moves along a given trajectory, and the exercise is performed in the correct amplitude. Beginners can take advantage of this feature by learning proper incline press technique before starting with free weights.

Before starting the exercise, place the bench in the Smith machine directly under the bar and determine the back angle (several degrees). The bar is set at such a height that it can be reached with straightened arms.

1. To take the starting position, they lie down on the bench and remove the barbell from the clamps using a shoulder-width or slightly wider grip.
2. Further, movements are made similar to the bench press outside the Smith machine. Despite the fact that the simulator facilitates the exercise, uncontrolled lowering and raising the bar is unacceptable. You need to focus on the concentrated study of target areas. Perform 8-12 repetitions in 3-4 series.
3. After completing the final movement, the neck is fixed on the racks and get up from the bench.

The Smith machine takes over the stabilizing work, and the athlete can exercise with more weight. When moving to classes outside of this device, working weights must be reduced.

Video: Smith Machine Workout

Narrow or wide: different types of grips in working on an incline bench

When determining the width of the grip during bench press training on an inclined plane, one should take into account which muscle groups you first need to work out with this exercise.

• A wide grip emphasizes the load on the pectoral muscles, but the range of motion is reduced.
• A narrow grip makes it possible to work in an increased amplitude, however, the narrower the setting of the hands, the greater part of the load is taken by the triceps.

The incline press allows you to take the barbell with a narrower grip than in the classic version. This is due to the fact that here the role of triceps, which usually work actively with a narrow grip, is minimized. Therefore, the athlete can safely apply a narrower arm position, increasing the range of motion without fear that the load will go from the pectoral muscles to the triceps.

If incline training is using narrow grip, for beginners or athletes exercising with heavy weights, when removing the projectile from the racks, it is recommended to use the help of a partner.

When working with narrow setting hands it is undesirable to use an open grip (when thumb does not fix the neck from below). When removing the bar from the racks, the athlete must be extremely attentive to maintaining the balance of the projectile.

Bench press on an incline bench for girls

When it comes to the advisability of including bench press exercises in women's training plans, various myths on this topic are activated. The most common misconception is that the bench press does female breast flat, and the figure is masculine.

In fact, regular study of the pectoral muscles is necessary for girls, and it is better to use basic movements. The incline bench press is great for inclusion in a women's training program, and for good reason:

• He is actively working on the décolleté area - the upper chest area.
• Trained chest muscles will help lift the chest.
• By experimenting with different tilt options and changing the grip width, a girl can pump not only her chest, but also her triceps. This area of ​​the hand is one of the most problem areas female figure.
• Exercising on a bench tilted up, the athlete develops the front deltoids along with her chest. regular classes this will form a beautiful line of the shoulders, make the figure more harmonious.
• The incline press is an energy-intensive exercise, so it is ideal for inclusion in a fat-burning training program.

Working through the chest, for shaping beautiful posture Don't forget to train your upper back.

Video: An example of a women's training program with the inclusion of a bench press on an incline bench

Getting started on an inclined bench, you should review the working weights: they will differ downwards in comparison with the "classic". When the bench is tilted up, the pectoral muscles are involved in a more isolated way. If the athlete is positioned head down, the use of heavy weights can lead to an excessive increase in intracranial pressure.

When squeezing the projectile on an inclined plane, it is advisable to use a lock grip from above (the thumb is located on the neck opposite the others). This will help to form a powerful effort and increase the safety of the training.

Working in oblique position, you need to forget about the skill acquired in the horizontal press: lowering the projectile to the middle of the chest. When tilted up, the bar descends to the line of the collarbones, in the reverse slope - to the lower border of the chest.

For a high-quality study of the pectoral muscles, a gap should not be allowed to form between the back and the bench. Such a "bridge" will help to take more weight, but will transfer some of the load from the target area.

Incline Bench Press basic exercise it is advisable to put at the beginning of the lesson. It can be done as an alternative to classic barbell training.

If you have training experience, this exercise can be done in supersets, supplementing with stretching movements (pullovers, dumbbell breeding).

Experienced athletes use incline training as a way to refine target muscles after the "classics", varying the angles of inclination and doing 12-15 repetitions in each set.

Bench press on an incline bench - an effective basic exercise, a worthy alternative horizontal bench press. Its implementation will diversify training process and will positively affect the improvement of the athlete's physical form, regardless of gender and fitness level.