The incline bench press is a popular exercise that is often performed in the gym. This exercise involves lifting weights while lying on an incline bench. It is a great exercise for building the upper chest as well as the shoulders and triceps. In this article, we will discuss what the incline bench press works and how to properly perform this exercise.
The Muscles Worked During the Incline Bench Press
The incline bench press primarily works the upper chest muscles. This includes the clavicular head of the pectoralis major, which is the upper portion of the chest muscle. It also works the anterior deltoids, which are the front part of the shoulders, and the triceps brachii, which are the muscles at the back of the upper arm.
Performing the incline bench press at different angles can target different areas of the chest. A higher incline (around 45 degrees) will place more emphasis on the upper chest, while a lower incline (around 30 degrees) will work more of the lower chest.
How to Properly Perform the Incline Bench Press
To perform the incline bench press correctly, follow these steps:
- Lie on an incline bench with your feet flat on the floor.
- Grasp the bar with a wide overhand grip.
- Lift the bar off the rack and hold it directly above your chest with your arms fully extended.
- Lower the bar slowly until it touches your chest, keeping your elbows tucked in at your sides.
- Push the bar back up to the starting position, stopping just short of locking out your elbows.
It is important to maintain proper form while performing the incline bench press. Keep your back and head flat on the bench, and do not arch your back or lift your hips off the bench. Breathe in as you lower the bar and exhale as you push it back up.
Variations of the Incline Bench Press
There are several variations of the incline bench press that can be used to target different areas of the chest and shoulders. These include:
- Incline dumbbell press
- Incline flyes
- Incline cable press
- Incline push-ups
Each of these variations works the upper chest muscles to varying degrees, and can be used to add variety to your workout routine.
Benefits of the Incline Bench Press
The incline bench press has several benefits, including:
- Building upper chest muscles
- Strengthening shoulders and triceps
- Improving overall upper body strength
- Adding variety to your workout routine
By incorporating the incline bench press into your workout routine, you can improve your upper body strength and build a stronger, more defined upper chest.
Conclusion
The incline bench press is an effective exercise for building upper chest muscles, as well as strengthening the shoulders and triceps. By performing this exercise correctly and incorporating variations into your workout routine, you can improve your overall upper body strength and achieve a more defined chest.