Жим с гантелями на наклонной скамье: Жим гантелей на наклонной скамье: правильная техника, ошибки

Жим гантелей лежа на наклонной скамье под углом 30, 45 градусов. Жим гантелей в наклоне лежа: техника выполнения

Упражнение подойдёт для спортсмена любого уровня физической подготовки. Жим гантелей с применением наклонной скамьи считается наиболее эффективным базовым упражнением для работы над мышцами грудной клетки. Его включают в свою тренировочную программу с целью развить мощь и физическую силу своего тела.

Содержание:

1. — Видео упражнения
2. — Техника выполнения
3. — Нагрузка на целевые мышцы
4. — Упражнение в наклоне 30 градусов
5. — На наклонной скамье в 45 градусов
6. — Выполнение в наклоне 60 градусов
7. — Плюсы и минусы
8. — Альтернативные варианты:
   1. — Жим одной рукой
   2. — Вниз головой

Жим гантелей на наклонной скамье — одно из основных базовых упражнений, направленных на прокачку мышц груди и набор мышечной массы. За счет максимальной амплитуды движения рук достигается глубокое растяжение грудной клетки, а значит эффективность этого упражнения возрастает. Поэтому жим гантелей пользуется популярностью как у новичков, так и у профессиональных спортсменов. Далее в статье мы поговорим о 3 вариантах наклона скамьи, правильной технике выполнения упражнения и нагрузке на целевые мышцы.

Жим гантелей в наклоне — видео

Bodysportal.ru2016-08-16Жим гантелей под углом в наклоне

Техника выполнения наклонного жима гантелей:

1. Отрегулируйте спинку скамьи в зависимости от выбранного вами её угла наклона. Ноги прижмите к полу. Прилягте на скамью так, чтобы корпус и голова были плотно прижаты к поверхности. Возьмите гантели. Руки поднимите до линии плеч. Ладони должны быть направлены вверх.
2. Вдохните и выжмите снаряды вверх. Выдохните в верхней точке упражнения. Зафиксируйте свою позицию на несколько секунд.
3. Сделайте вдох. Опустите руки до уровня плеч. Затем повторяйте уже освоенное движение.

Количество повторений:
В ходе силовой тренировки упражнение следует выполнять 8 повторений в 4 сетах. А если вашей целью является рост мускулатуры, то делайте 12 жимов в 4 подходах.

Жим гантелей на наклонной скамье

Какие мышцы работают

В ходе выполнения упражнения основная нагрузка приходится на мышцы грудной клетки, в особенности на большую грудную мышцу. Кроме того, в движении задействованы мышцы пресса, спины, трицепсы и бицепсы. Также работают дельтовидные мышцы плеч, нагрузка на них зависит от значения наклонного угла.

Нагрузка по целевым мышцам по 10 бальной шкале

Грудь — Верхняя часть	8 (высокая)
Трицепс	5 (средняя)
Передняя дельта	5 (средняя)
Бицепс	1 (слабая)
Пресс и Предплечья	1 (слабая)
Вид упражнения	Силовое – Базовое
Общая нагрузка	20 (средняя)

Рекомендации

• Уделите внимание правильности выполнения упражнения. Не гонитесь за увеличением нагрузки. Вес гантелей должен соответствовать уровню вашей физической подготовки.
• Контролируйте напряжение мышц. Исключайте колебательные движения рук.
• Расправляйте грудь. Не отрывайте плечи и голову от скамьи. Следите за траекторией локтей, чтобы избежать травм.
• Дышите правильно. Вы обретёте дополнительную силу и выносливость.
• В верхней точке движения сохраняйте расстояние между спортивными снарядами. Не разгибайте руку полностью ради сохранения эффективности занятия.

Варианты выполнения жима гантелей лежа в наклоне

Упражнение под углом 30 градусов

Жим гантелей на скамье с углом наклона 30 градусов делают для проработки всех грудных мышц. Наибольшее напряжение берут на себя мышцы средней части грудины. Напрягаются и трицепсы. Используйте такой угол наклона, если у вас нет необходимости акцентировать внимание на верхней части грудных мышц.

Жим гантелей. Угол скамьи 30 градусов

 

На наклонной скамье под углом 45 градусов

С увеличением угла наклона спинки скамьи большее напряжение получают верхняя часть грудины и дельтовидные мышцы. Дополнительно работают трицепсы.

Жим гантелей. Угол скамьи 45 градусов

 

Жим в наклоне под углом 60 градусов и выше

Если вы используете скамью с углом наклона выше 60 градусов, в работу целенаправленно включаться мышцы верхней части грудных мышц и передние дельты плеч. Рекомендуется выполнять упражнение, если у вас день тренировок верха груди и передней дельты плеч.

Жим гантелей. Угол скамьи 60 градусов

 

Жим гантелей. Угол скамьи 80 градусов

 

Жим гантелей в наклоне: плюсы и минусы

При выполнении упражнения вы увеличите количество мышечной массы. Жим гантелей на наклонной скамье также ценен тем, что нагрузка распределяется равномерно благодаря наклону скамьи. В качестве результата вы получите мощную и широкую грудь.

Недостатком упражнения является отсутствие постепенного наращивания нагрузки. Зачастую для спортсменов такие тренировки становятся монотонными по ощущениям, потому что заниматься приходится с примерно одним и тем же весом.

Особенности техники выполнения:

• Если вы хотите увеличить амплитуду движения, то заводите спортивные снаряды на уровень ближе к постановке скамьи. Так работа над грудными мышцами станет максимально продуктивной.
• По окончанию работы с утяжелителями медленно поднимайте корпус вертикально, присядьте на скамью и только затем поднимайтесь.
• Используйте спортивные снаряды больших весов только в случае присутствия страхующего человека. В противном случае выполните упражнение — жим на грудь в тренажере.
• Попробуйте сводить гантели перед грудиной, если позволяет уровень физической подготовки.
• Прекратите выполнять упражнение при появлении хруста в локтевых суставах.

Правила безопасности

• Не делайте резких движений. Поднимайте руки одновременно.
• Контролируйте естественный прогиб в пояснице. Напрягайте пресс. Фиксируйте положение стоп на полу. Всё это поможет избежать нежелательных последствий.
• После окончания выполнения упражнения аккуратно разгибайте руки, поочерёдно опускайте гантели на пол.

Альтернативные варианты выполнения жима гантелей лежа в наклоне

Одной рукой головой вверх на наклонной скамье

Такая вариация упражнения практически идентична жиму гантелей двумя руками. Недостаток лишь в том, что спортсмен начнёт утомляться быстрее из-за поочерёдной работы конечностей. Важно учесть несколько нюансов:

1. Возвращение в изначальную позицию должно длиться в два раза дольше, чем подъём руки к верхней точке.
2. Избегайте чрезмерно большого веса гантели.
3. Для перехода в сидячее положение оторвите ступни от пола, сгибая ноги в коленях. Расположите снаряд на верхней части бедра. Поднимите корпус и оттолкнитесь от пола одновременно.

Наклонный жим гантели одной рукой

 

Жим гантелей на наклонной скамье головой вниз

Такое исполнение упражнение позволяет сместить нагрузку с верха груди на нижние и средние волокна грудных мышц. Что позволяет симметрично формировать внешний вид грудной клетки.

Жим гантелей на наклонной скамье головой вниз

 

Примечания

Спортсмены производят жим гантелей и на занятиях фитнесом, и на тренировках по бодибилдингу. С этого упражнения вы можете начинать свою тренировку. Его выполнение поможет вам сделать мышцы симметричными, сбалансированными в работе. Продолжить тренировку рекомендуется жимами гантелей с наклонами вниз.

Применение упражнения

Кому. Всем, от новичка до мастера.

Когда. Выполните наклонный жим гантелей в начале или в середине тренировки грудных мышц.

Наклонный жим считается основным упражнением для проработки и хорошего развития грудных мышц. Чаще включаете его в тренировку для формирования и роста грудной клетки.

Сколько. В среднем, сделайте упражнение в количестве 4 подхода по 15 повторений.

Понравилась статья? Подпишись на нас в социальных сетях и узнавай о новинках первым!

90000 Do The Incline Bench Press for a Stronger and Bigger Chest (With Form Tips and Variations) 90001 90002 The Incline Bench Press is a version of the traditional Bench Press in which the bench is positioned at about a 45-degree angle. The resulting inclined position targets your upper chest and the frontside of your shoulders more the the standard flat bench. 90003 90002 In this article, we’re going to cover everything you need to know about the Incline Bench Press to help you build a stronger and bigger upper body.90003 90006 90006 90008 90009 Incline Bench Press Form 90010 90011 90008 90009 Incline Bench Press Benefits 90010 90011 90008 90009 Incline Bench Press Muscles Worked 90010 90011 90008 90009 Incline Bench Press Mistakes 90010 90011 90008 90009 Incline Bench Press Alternatives and Variations 90010 90011 90008 90009 Incline Bench Press Workouts 90010 90011 90032 90032 90034 Incline Bench Press Form 90035 90002 To perform an Incline Bench Press, you need some type of incline bench.Here are your three options: 90003 90038 90039 90002 Many gyms have an incline bench station designed for the exercise. This is your best option. 90003 90011 90039 90002 If that’s not available, you’ll need to find an adjustable bench, raise it to about a 45-degree angle and place it in a power / squat rack. 90003 90011 90039 90002 Lastly, you can stack a minimum of four plates on the ground and set one end of a flat utility bench on it to get a slight incline. 90003 90011 90051 90002 For the second two options, make sure you test your setup with an empty barbell before adding weight to make sure the bench, height of the bar and safety pins (if you’re using them) are in the proper position.90003 90002 90009 Step 1: 90010 Lie on the incline bench and plant your feet on the floor with your butt about 6 inches above the seat. Now slide yourself down so your butt is on the seat without lifting your feet off the ground. Tighten your glutes and core. Learn more about this setup here. 90003 90002 90009 Step 2: 90010 Grab the barbell with a grip slightly wider than shoulder width and hold onto it as tightly as you can. Unrack the bar and bring it directly over your shoulders with your arms straight.This is your starting position. 90003 90002 90063 90003 90002 90009 Step 3: 90010 Take a deep breath in and lower the bar with control to the upper part of your chest. Your elbows should be at about a 45-degree angle with your body. 90003 90002 90070 90003 90002 90009 Step 4: 90010 Drive your feet into the ground and explosively press the bar up to return to the starting position. 90003 90034 Incline Bench Press Benefits 90035 90002 The Incline Bench Press is a compound upper-body exercise, meaning that multiple joints and muscles contribute to the movement.As a variation of the traditional flat Bench Press, it’s considered one of the best exercises to build a stronger and larger upper body. 90003 90002 The Incline Bench Press targets many of the same large upper-body muscles as the flat version. However, the angle of the press shifts the work to your upper chest and shoulders. Your shoulders continue to take on more of the work as the angle of the bench increases until the bench is vertical and it becomes a shoulder press. 90003 90002 The exercise can be performed with heavy weight to build max strength or with light weight to increase power or size depending on your goal.The inclined position is more difficult to press from, so you will not be able to lift as much weight as you can on the flat bench. Many inexperienced lifters have a tendency to avoid the Incline Bench Press for this reason. However, training your weak points with the Incline Bench Press is one of the easiest ways to build a stronger flat Bench Press and a more well-rounded upper body. 90003 90034 Incline Bench Press Muscles Worked 90035 90002 The Incline Bench Press primarily works the clavicular head of the pectoralis major, or the upper portion of your chest.It also works the anterior deltoid (front portion of the shoulder) and the triceps (backside of your arm). When performed correctly, it should be a full-body movement using the small muscles in your shoulders, large muscles in your back, your core and even your glutes. 90003 90002 90089 90003 90034 Incline Bench Press Mistakes 90035 90093 Lowering the bar toward your stomach 90094 90095 90096 90003 90002 The bar path on the Bench Press goes from over your shoulders to just under your chest.However, this causes problems on the Incline Bench Press because of the angle of the lift. If you lower the bar toward your stomach, your upper arms will angle forward and the bar will want to fall forward out of your hands. My biceps were working hard to keep the bar from falling just demoing this mistake. 90003 90093 Flaring your arms 90094 90095 90103 90003 90002 Many people experience shoulder pain on the Incline Press. Your first place to check is your elbow position. Do your arms flare out to the sides? If so, you’re putting your shoulders under a ton of stress and you’re not in an optimal position to produce strength.Instead, make sure your elbows are at approximately a 45-degree angle with your body-the exact angle depends on your anatomy. 90003 90093 Bouncing the bar off your chest 90094 90095 90110 90003 90002 This is a no-no with every Bench Press variation. It’s OK to touch the bar to your chest, but do not bounce it. That’s cheating and it’s dangerous-especially as you begin to lift heavy weight. If you have to bounce, then you probably need to use a lighter weight. 90003 90093 Fighting through shoulder pain 90094 90002 At no point should you fight through shoulder pain on this exercise.If you find that your shoulder hurts, first try correcting the mistakes above and make sure you’re setting your shoulders by pulling them down and back. If this does not work, then lower the incline of the bench until you find a pressing position that’s comfortable. 90003 90002 There are other form mistakes that apply to every Bench Press variation, which you can learn more about here. 90003 90034 Incline Bench Press Alternatives and Variations 90035 90002 There are two variations of this exercise that will provide a slightly different challenge for your upper body.90003 90093 Incline Dumbbell Press 90094 90002 The Incline Dumbbell Press is the most obvious variation. Doing this exercise with dumbbells helps improve shoulder stability and balances out strength between your left and right side. You will not be able to lift as much weight, but it’s also a bit easier on your shoulders because your hands are not fixed on a straight barbell. 90003 90095 90129 90130 90003 90132 Single-Arm Landmine Press 90094 90095 This exercise is perfect for anyone who experiences shoulder pain on the exercise or who is an overhead athlete, such as a baseball player or tennis player.The exercise allows for your shoulder blades to move through a full range of motion for pain-free upper-body training. 90003 90095 90137 90130 90003 90093 Incline Hex Press 90094 90002 Squeeze moderately heavy weights together as hard as you can while pressing to get a massive chest pump and build your pecs. 90003 90095 90145 90130 90003 90002 Outside of those three exercises, variation largely depends on how you approach the exercise. Here are a few examples: 90003 90038 90039 90002 Change the tempo of the lift by lowering for 3-5 seconds and exploding up.90003 90011 90039 90002 Use about 50 percent of your max and perform the reps as explosively as possible. 90003 90011 90039 90002 Add bands or chains for accommodating resistance. 90003 90011 90051 90034 Incline Bench Press Workouts 90035 90002 Here are a few workout options that feature Lateral Raises: 90003 90002 90009 Incline Bench Press Strength Workout 90010 90003 90002 90009 Incline Bench Press Superset Workout 90010 90003 90002 90177 Perform the exercises back-to-back with no rest between the moves.90178 90003 90002 90009 Incline Bench Press Full-Body Circuit 90010 90003 90002 90177 Perform these exercises one after the other in a circuit without resting between them. 90178 90003 90038 90039 90002 Incline Bench Press — 3×12 90003 90011 90039 90002 Dumbbell Reverse Lunge — 3×12 each leg 90003 90011 90039 90002 Band Pull-Aparts — 3×20 90003 90011 90039 90002 TRX / Swiss Ball Hamstring Curl — 3×12 90003 90011 90051 90206 90002 90009 RELATED: 90010 90003 90095 Photo Credit: Getty Images // Thinkstock 90003 .90000 The Decline Bench Press for Your Chest 90001 90002 The decline bench press is an excellent exercise for strengthening your lower chest muscles. It’s a variation of the flat bench press, a popular chest workout. 90003 90002 In a decline bench press, the bench is set to 15 to 30 degrees on a decline. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights away from your body. 90003 90002 When part of a complete chest routine, decline bench presses can help your pecs look more defined.90003 90002 In this article, we’ll cover the benefits and drawbacks of the decline bench press as well as tips for doing this exercise safely. 90003 90002 The pectoralis major muscle is located in your upper chest. It consists of the clavicular head (upper pec) and sternal head (lower pec). 90003 90002 The purpose of the decline bench press is to work the lower pecs. 90003 90002 In addition to lower pecs, this exercise also uses the: 90003 90002 During the upward phase of a decline bench press, the lower pecs work to extend the arm.It’s assisted by the triceps and anterior deltoid. 90003 90002 In the downward phase when bringing the weights back toward you, the lower pecs and anterior deltoid work to flex the arm. The biceps brachii helps this movement to a lesser extent. 90003 90002 Compared to other types of bench presses, the decline version is less stressful on the back and shoulders. That’s because the decline angle shifts the stress to your lower pecs, which forces them to work harder. 90003 90022 Work with a spotter 90023 90002 It’s best to do this exercise with a spotter.90003 90002 A spotter can help you safely move the weight up and down. Plus, if you feel pain or discomfort, they can lend a hand. 90003 90022 Check how far apart your hands are 90023 90002 Be mindful of your grip. A wide grip can strain the shoulder and pecs, increasing the risk of injury. 90003 90002 If you’d like to do a wide-grip bench press, avoid lowering the weight all the way to your chest. Instead, stop 3 to 4 inches above your chest to help keep your shoulders stable. 90003 90002 A narrow grip is less stressful on the shoulders.However, it may be uncomfortable if you have shoulder, wrist, or elbow problems. 90003 90002 A personal trainer can recommend the best grip width for your body. 90003 90002 During a decline bench press, your torso and head are placed at a downward slope from the rest of your body and the weight you’re holding. This angle may feel awkward for some people. 90003 90002 Gravity also pulls the weight downward. This can make the move more challenging. 90003 90002 If you’re new to bench presses, you may want to try with incline or flat bench presses first.90003 90002 Before starting this exercise, set the bench to 15 to 30 degrees on a decline, then: 90003 90046 90047 Secure your feet at the end of the bench. Lie down with your eyes under the barbell. 90048 90047 Grip the bar with your palms facing forward, arms slightly wider than shoulder-width apart. 90048 90047 Straighten your arms to lift the barbell from the rack. Move it over your shoulders, locking your elbows. 90048 90047 Inhale and slowly lower the barbell until it touches your mid-chest, keeping your elbows 45 degrees from your body.Pause. 90048 90047 Exhale and lift the barbell to starting position, locking your elbows. Pause. 90048 90047 Complete 12 repetitions. Return the barbell to the rack. 90048 90047 Repeat 3 to 5 sets total. 90048 90061 90002 Due to the angle, it’s best to start with lighter weights. You can increase the weight as you get used to the downward slope. 90003 90002 The decline bench press can be done with a barbell or dumbbells. 90003 90002 Each weight engages your muscles in different ways, so it’s important to know the difference.90003 90002 A barbell lets you lift more weight. This is because your muscles do not need to stabilize to keep the weight even. 90003 90002 Compared to dumbbell bench presses, barbell bench presses produce greater activity in the triceps. 90003 90002 On the other hand, individual dumbbells let you rotate your wrists. This increases activation in different muscles, which allows for more variety. 90003 90002 For example, leading with your thumbs during the upward phase increases pec activity.If you lead with your pinkies, your triceps will also engage. 90003 90002 In comparison to barbell bench presses, the dumbbell version produces more activity in the pecs and biceps. 90003 90002 The best option depends on your comfort level and goals. 90003 90002 The decline and incline bench press both target the chest, shoulders, and arms. 90003 90002 However, in an incline bench press, the bench is set to 15 to 30 degrees on an incline. Your upper body is on an upward slope. 90003 90002 This targets your upper pecs instead.It also works the anterior deltoids more than the decline version. 90003 90022 Flat bench press 90023 90002 Another bench press alternative is the flat bench press. It’s done on a bench that’s parallel with the floor. Since your upper body is horizontal, your upper and lower pecs are equally activated. 90003 90002 The following table shows what muscles are worked most during the different bench press angles: 90003 90002 The decline bench press targets your lower pectoral muscles. It’s performed on a bench that’s set to 15 to 30 degrees on a decline.90003 90002 For a complete chest workout, do this exercise with incline and flat bench presses. Doing all three types will help chisel out your pecs. 90003 90002 To reduce your risk for injury, rest your chest and shoulders the day after you do bench presses. Work a different muscle group instead. 90003 90002 If you’re new to strength training or you’re recovering from an injury, talk to a personal trainer. They can help you perform decline bench presses safely. 90003.90000 Incline vs. Flat Bench: What’s Most Effective? 90001 90002 Whether you’re swimming, pushing a grocery cart, or throwing a ball, having strong chest muscles is essential for everyday activities. 90003 90002 It’s extremely important to train your chest muscles just as you would any other muscle group. One of the most common and effective exercises for working your chest muscles is the chest press. But which chest press is the most effective: the incline or the flat bench chest press? 90003 90002 There’s really no right or wrong answer.It’s more a matter of preference, what your personal goals are, and what you’re trying to achieve. To maximize your results, do both types of chest presses, since they both work almost all the same muscles but hit the muscle in slightly different ways. 90003 90002 Let’s look at each of these options. 90003 90002 The table below shows that both incline bench presses and flat bench chest presses work an array of chest muscles. 90003 90002 The pectoralis major muscle is comprised of a clavicular and a sternocostal head (upper and lower pec).90003 90002 The purpose of the incline press is to focus more of the work on the upper pecs. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. 90003 90002 When the bench is set at an incline (15 to 30 degrees), you activate your shoulders more since it’s comparable to a shoulder press. Also, because of the angle of the bench, this exercise puts less stress on your rotator cuff, which is a common area for injury when using the flat bench. 90003 90002 However, there are some cons to performing an incline chest press.Because the incline chest press puts more stress on your upper pec, it develops this muscle group more, while the flat bench tends to build mass over the entire pec. 90003 90002 You’re also actively using your deltoids (shoulders) at this angle, so you do not want to work on your deltoids the next day. You never want to overtrain your muscles, which can happen if you train the same muscle group two days in a row. Overusing any muscle can lead to injuries. 90003 90022 Incline chest press, step by step 90023 90024 90025 Lie back on an incline bench.Make sure the bench is adjusted to between 15 and 30 degrees on an incline. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). Your grip should be where your elbows make a 90-degree angle. 90026 90025 Using a shoulder-width grip, wrap your fingers around the bar with your palms facing away from you. Lift the bar up from the rack and hold it straight over you with your arms locked. 90026 90025 As you breathe in, come down slowly until the bar is an inch away from your chest.You want the bar to be in line with your upper chest the whole time. Your arms should be at a 45-degree angle and tucked into your sides. 90026 90025 Hold this position for one count at the bottom of this movement and, with one big exhale, push the bar back up to your starting position. Lock your arms, hold, and come down slowly. 90026 90025 Do 12 repetitions and then place the bar back on the rack. 90026 90025 Complete a total of five sets, adding weight after each set. 90026 90037 90002 As mentioned, the pectoralis major is comprised of the upper and lower pec.When flat benching, both heads are stressed evenly, which makes this exercise best for overall pec development. 90003 90002 The flat bench press is a much more natural fluid movement, compared to your everyday activities. However, just like the incline chest press, there are some cons. 90003 90002 Dorian Yates, a professional bodybuilder, said: «I do not even include flat benching in my pec routine because I think it stresses the front deltoids far too much to be an effective exercise for building the chest.Also, the angle of the flat bench press puts the pec tendons in a vulnerable position. Most shoulder injuries and overuse injuries can be stemmed from flat benching. Many torn pecs in bodybuilding have been the result of heavy flat bench presses. » 90003 90002 As a personal trainer, I see shoulder injuries among men as the most common injuries. Common mistakes are: 90003 90046 90025 not having anyone to spot them properly 90026 90025 not having help to rerack the bar 90026 90025 uneven grip 90026 90025 having a more dominant side lifting most of the weight, meaning they were probably at a tilt 90026 90055 90002 As with any kind of press, you really need to warm up your chest and shoulders properly by using resistance bands and by stretching.With flat benching, you need to make sure you have full shoulder mobility and scapular stability to reduce the potential for injury. 90003 90002 If you find discomfort at all during the flat bench exercise, you should really consider the incline bench exercise or use dumbbells instead. 90003 90002 Ultimately, it’s a matter of preference and what your goals are. The flat bench press does a better job of developing your pecs. 90003 90002 Many trainers agree that the incline press is safer on your pecs, shoulders, and rotator cuffs.With so many exercises to strengthen your chest, the chest press with either bench will be effective. 90003 90002 Here are some pointers to make sure you’re performing each exercise properly. 90003 90022 Flat bench chest press, step by step 90023 90024 90025 Lie down on the flat bench so that your neck and head are supported. Your knees should be at a 90-degree angle with your feet flat on the floor. If your back comes off the bench, you might consider putting your feet on the bench instead of the floor.Position yourself underneath the bar so that the bar is in line with your chest. Place your hands slightly wider than your shoulders, with your elbows flexed at a 90-degree angle. Grasp the bar, palms facing away from you, with your fingers wrapped around it. 90026 90025 Exhale, squeeze your core, and push the barbell off the rack and up toward the ceiling using your pectoral muscles. Straighten your arms out in the contracted position, and squeeze your chest. 90026 90025 Inhale and bring the barbell down slowly to your chest, again about an inch away.It should take you twice as long to bring the barbell down as it does to push it up. 90026 90025 Explode back up to your starting position using your pectoral muscles. Do 12 repetitions and then add more weight for your next set. 90026 90025 Perform five sets. 90026 90037 90002 If you’re using dumbbells, it’s important that you do not drop the dumbbells down to your side when you’re done using them. This is dangerous to your rotator cuff and to people around you. 90003 90002 If you do not have a spotter to take the weights away, rest the dumbbells on your chest and do a crunch to lift yourself up to a seated position.Then lower the dumbbells to your thighs and then down to the floor. 90003 90002 If you’re new at this exercise, please use a spotter. If no spotter is available, then be cautious with the amount of weight you use. 90003 90086 90002 90088 This workout was created by Kat Miller, CPT. She’s been featured in the Daily Post, is a freelance fitness writer, and owns Fitness with Kat. She currently trains at Manhattan’s elite Upper East Side Brownings Fitness Studio, is a personal trainer at New York Health and Racquet Club in midtown Manhattan, and teaches boot camp.90089 90003.90000 Exercise Of The Week: Incline Barbell Bench Press 90001 90002 This develops the mass and strength of the pectoral muscles (upper and middle regions) and front deltoids. The incline angle of this press hits the upper pecs really hard. The main benefit in doing incline presses is to develop the upper portion of the pectoral muscles. 90003 90004 Target Muscle Group 90005 90002 Upper chest (clavicular portion of the pectoralis major). Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms).90003 90002 Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of cable crossovers in search of full, thick pecs. If I had a dime for every time I’ve heard someone ask that question we’ve all heard a million times, «how much do you bench?» I’d be rich. Anyway, the point is that doing Incline bar presses is very important if you want to have chest thickness. 90003 90002 I have always used Incline presses as an auxiliary lift to my bench press program.But, back in college, while playing football, incline bench pressing was a main lift in our workout program. 90003 90002 As a bodybuilder, the incline should also be the first exercise in chest training. Utilizing incline bar, smith machine incline bar, and incline dumbbell presses should be used for bodybuilding prep. These exercises are key to upper pec thickness. 90003 90002 Incline presses are a very popular exercise in bodybuilding circles. My buddy Ron Harris does them instead of flat bar bench press for chest building, and so do many other bodybuilders.It is common to hear that bodybuilders are inclining 4 or 5 plates for reps. Seven time Mr. Olympia Ron Coleman, Chris Comier, and many top bodybuilders are doing reps with 500 pounds on the incline and their chest development shows their efforts. 90003 90002 The possession of a deep, thickly muscled chest is one of the hallmarks of a championship bodybuilding physique. Bodybuilders, in particular beginners, pay a great deal of attention to this region of the body not only because it responds rather quickly to regular training but also, when fully developed, imparts the look of power and muscular impressiveness to the whole physique.What I’d like to do is to point out how you can perform these moves more efficiently and suggest some alternatives. 90003 90002 First, watch individuals performing these exercises, it is one of the best ways to analyze technique. Now, while watching these individuals do incline presses with a bar or with dumbbells, do their elbows go back towards their head away from their bodies? Of course they do, and that’s the wrong technique. That way of doing inclines putts undue stress on the entire shoulder area.90003 90002 Keep doing that type of technique and you’ll find yourself with serious shoulder problems. The trouble is many lifters extend the elbows way too far out to the sides performing inclines in an effective manner. Another flaw many lifters practice when they incline is they raise their butt off the bench, in essence, making the incline press a flat press. 90003 90002 This is an excerpt from an unknown CPT. 90023 «Keep elbows well out to the sides and back, and lower bar to the line of the nipples.If dumbbells are used, use the same elbow position but also lower them as much as you can manage in order to get the fullest extension of the arms «90024 This is incorrect bar and Dumbbell positioning. 90003 90002 For proper arm movement and technique your arms should be in a 45-degree angle tucked to the sides. This technique places more emphasis on the pec and triceps muscles rather then the shoulder joint. Place your arms in the same manner when doing bar or dumbbell incline presses. At first, your strength will be a little down that’s only because you changed your technique and you are not used to the proper movement yet.Keep working at this technique. 90003 90028 Implementation 90029 90030 90031 Lean back on an incline bench at about 30 to 45 degrees. Your feet need flat on the floor giving yourself a good sturdy base. Lower back is flat against the bench. Arch your back slightly during this lift. Take hold of the bar with a medium-wide grip. When you have the bar off the rack, do not start down immediately with it. Raise the bar off the rack and hold it right above your head arms locked. Like with the bench press, hold it at the top for just a second and get oriented.90032 90031 Start down with the weight slowly, touch the muscles directly underneath the point that the clavicles meet; basically the upper chest or top of the chin. Pause for a brief moment so you do not bounce the weight off your chest, then press it back up to the top position, exhaling on the way up. Do not touch the nipple area, this is way too low. 90032 90031 Bar placement should be as stated, either touch your chin, or just below your clavical. Even going an inch too low takes the emphasis off the target area.Keep your wrists straight and your elbows beneath your wrists with your arms tucked at a 45-degree angle. Do not keep your elbows back this puts maximum stretch on the pecs and serious stress on the shoulder joint. STAY FOCUSED. 90032 90037 90004 Basic Incline Bench Press Routine 90005 90002 Any routine can take up to 6 weeks or longer sometimes 12 to 14 weeks. Very Important, do not have your partner holing the bar on every rep you do screaming at you «It’s all you dude!» Because if he takes his hands off that bar it’s crashing onto your chest and then it’s not all you dude! Got it ?! Do it on your own each and every rep.90003 90002 Let’s say you can incline bench 225 on your own for a 1 rep max. Try this out. OK, when beginning any routine, No matter what your 1 RM, always do the bar first for 1 set of 12-15 reps then do the following warm up: 135 for 10 reps; 175 for 5 reps, 185 for 5 reps, then do 205 for three sets of 6 reps. 90003 90002 90045 When you can do 225 for three sets of 6 — ALL on our own then: 90046 90003 90002 Use the same warm up but then do 225 for 3, and three sets of 235 for 6 reps. Keep doing this routine until you’ve done your 250 + for a 1RM.90003 90002 Here are some sample chest routines that are highly effective: All sets should stay within the 4-6 rep range and be taken to complete muscular failure. The trick for getting the most out of Incline presses is keeping your rep rang fewer than 8 and above 3. 90003 90002 1 90003 Barbell Bench Press — Medium Grip 90002 4 sets, 6-12 reps 90003 90002 + 9 more exercises 90003 90004 Incline Bench Press Variations 90005 90002 This exercise has a few variations.Smith machine incline bar, close grip incline bar (more for triceps), Incline dumbbell flies, and incline dumbbell presses. I get a lot out of dumbbell incline presses rather then bar but that’s preference. I do them every other week working my way up to a heavy set of 5. 90003 90002 I substitute heavy incline bar sometimes on my heavy bench press day, and also do incline close grip bar every other heavy bench press day. Smith machine incline works well too, try them like Markus Ruhl does, very wide grip.So does the Hammer Strength incline chest machine. 90003 90004 General Tips 90005 90002 To keep the deltoids (shoulders) from doing too much work, do not allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. 90003 90002 The more vertical your arms are, the better your balance will be.The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of ​​the chest is worked. 90003 90004 Conclusion 90005 90002 With this guide your weights will go through the ceiling, and your chest thickness will rival that of Ronnie Coleman. So, incline into 30-45-degrees and give me one more rep! 90003 .