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How Incline Bench Press Benefits Your Body
Doing the incline bench press develops the lower part of the chest, the deltoids, the triceps, and the forearms. It allows you to work on the upper chest and related muscle groups that are not given much emphasis when you do bench presses on a flat weight lifting bench. An incline bench press involves a dumbbell or barbell press on a slightly inclined bench where the head is elevated. It can also be done using a Smith machine.
An incline bench press benefits the following muscle groups:
Deltoids. The incline bench press is also good for developing shoulder muscles or the deltoids. With this type of weight lifting exercise, the deltoids exert almost as much force as the pectoral muscles because the amount of strain is distributed in the entire upper chest, including the shoulders.
Pectoral muscles. Whereas the regular bench press targets the pectoral muscles in the chest, the inclined variation develops the upper pectoral muscles. Most of the muscle action is focused on this area resulting in a protruded, rounded chest.
Forearms. To a small degree, incline bench press lifts places stress the forearm muscles. The forearms provide a small amount of support during lifts more specifically in the actual gripping of the bench press bar in preparation for the lift.
Triceps. The triceps are the muscles found on the back of your arms opposite the biceps. They are powerful stabilizers, making the arm solid and rigid when you lift weights. An incline bench press calls for strong support from the triceps resulting in their effective development.
Latissimus dorsi muscles. All bench press variations recruit the latissimus dorsi muscles, located on the lateral sides of the back, to varying levels. When the incline bench press bar is lowered near the chest, the latissimus dorsi contracts to provide some stability to control the weight. The muscle is not directly worked on but receives minor stimulation.
Setting Up
The best angle for the weight lifting bench when you do an incline bench press is 30 degrees. This allows you to target the upper chest muscles more effectively. Some weight lifting benches are adjustable while others are already fixed in a 30-degree angle. In some cases, the weight lifting bench seat can be adjusted. Setting up the incline at above 30 degrees will not yield the same results in muscle recruitment.
Once the inclined weight lifting bench is ready, lie down and position your feet flat on the floor, about a shoulder-width apart from each other. Plant them firmly especially during the exercise to gain maximum stability. Your rear deltoids must not come off the bench. When you are ready, have the spotter hand you the bar and grip the bar firmly. When you lower the bar to your chest, the bar must be at a 90-degree angle to your forearms.
Getting Started
Initially, start lifting about 70% of weight you can comfortably lift on a flat bench. Grip a dumbbell in each hand or position your body beneath the barbell rack. Gradually lower the free weights to your chest and press straight up. Since you are in an inclined position, you might want to avoid pressing the weight forward or the weight will fall on your lap. Complete three to five sets of six to ten repetitions. If you do not feel a burning sensation in your pectoral muscles, add more weight.
For bulging and rounded pectoral muscles, do the incline bench press in conjunction with flat and declined bench exercises. Always use only a reasonable amount of weight to get the most out of this exercise. It is okay to feel sore one or two days afterwards. Just rest to allow the muscle fibers to heal and grow stronger before you start exercising again.