Bench at a reverse angle. Incline bench press with medium grip. What gives squeezing the barbell at different angles

The bench press is one of the most popular exercises. To complete it, sometimes you have to wait: a rack with a horizontal bench is almost always occupied. Do not waste time waiting: the equipment for the inclined version of the bench workout is often empty, especially since one horizontal bench press is not enough to improve physical fitness.

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 training is not to take the maximum possible weight, but to work out the muscles and improve overall physical fitness. 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 type of pressing movement allows you to effectively engage more muscle groups while working with less weight.

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 tilt when doing a bench press leads to an overload of the shoulder joints, and the working emphasis will move to the front of the 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 thoroughly warm up, paying special attention to warming up the 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 a vertical position (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 specifically engages the lower part of the pectoral muscle mass.

If there is no special equipment for the press down in the hall, it is permissible to use a press bench or a horizontal bench, creating an inclination 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 a narrow grip is used in training on an incline, it is recommended for beginners or athletes exercising with heavy weights to use the help of a partner when removing the projectile from the racks.

When working with a narrow setting of hands, it is undesirable to use an open grip (when the thumb does not fix the bar 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 benching exercises in women's training plans, various myths about this topic are activated. The most common misconception is the assertion that the bench press makes the female chest flat and the figure masculine.

In fact, regular study of the pectoral muscles is necessary for girls, and it is better to use basic movements for this. 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 problematic areas of the female figure.
• When exercising on a bench tilted upwards, the athlete develops the front deltoids along with her chest. With regular exercises, 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, to form a beautiful posture, do not forget about training the 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.

When working in an inclined 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.

Bench press as a 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 lifters use incline training as a way to refine target muscles after classic, varying incline angles and doing 12-15 reps per set.

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

What muscles work on the incline bench press

The incline bench press is considered one of the basic and key techniques for pumping and increasing the relief of the pectoral muscle segment. The most popular modifications are bench press at an angle of 30 and 45 degrees, which distribute the load on the upper pectoral muscles.For beginners, the barbell press is best done with an empty neck, without weight,under the supervision of a coach. This will fix the correct parameters for the bench press.

Main muscle group : chest
Additional group:serratus anterior, rhomboid and lower trapezium bundles, shoulder rotators, biceps, triceps, abdominal and buttock muscles, latissimus dorsi
Degree of difficulty: average
Load type: Basic, multi-joint

How to do a bench press at an angle of 30-45 degrees

What the Incline Bench Press Looks Like in Motion

The classic press technique evenly develops all the muscles of the chest. However, a large proportion of the load falls on the central segment. To pump the top of the body, various techniques and modifications of the barbell press at an angle are used. The incline bench press is recommended for beginners for the same development of the total mass of the upper segment of the body.

Technique

Load distribution

The 30-degree barbell press works mostly on the mid-chest muscle group and to some extent on the upper chest. part.
A bench incline of 45 degrees engages the top area.
To pump the lower chest muscle group, the bench press in an incline is performed in a modification with a tilt upside down.

Elbow position.When breeding the elbows to the sides, the activity of the triceps decreases, and the work of the pectoral muscle group increases (which are pumped in the exercise). It is permissible in the lower maximum of the bench press to bring the elbows to the body and spread to the sides.

Hand positions

Narrow grip. To reduce the level of load on the chest segment and increase the work of the triceps muscle and the front bundles of the delta, grab the neck with a narrow grip. The amplitude of movement with a narrow grip is maximum.
Wide stance. For maximum pumping of the upper and middle sections of the pectoral muscles, use a wide setting of the hands on the bar. This modification will reduce the range of motion.

Vehicle modifications

Bench press with reverse grip.
Modification of the bench press at an angle on the Smith's bench.
Use of dumbbells.
Angular bench press in a power rack.

Practical nuances and aspects

To get the most out of the bent over bench press, use these tips:

The emphasis is not on weight, but on technique. It is better to choose a lower working weight with which you will feel comfortable.
Rest your heels or your entire foot on the floor. This will increase your fixation, stability and support.
Points of contact of the body with the bench: head, both shoulders and shoulder blades, sacrum.
Maintain a natural arch in your back while pressing and keep your shoulder blades together to minimize the risk of injury.
The higher the angle, the wider the grip.
Lower the bar clearly into the region of the collarbones, but do not lay the barbell on the chest. In this case, a slight retraction of the head back is quite acceptable.
Lower the bar to the widow more slowly than you raise it.
Hold your forearms vertical at the bottom of the exercise.
Reduce momentum to prevent injury.
When you lie down on the bench, arch your spine and push your chest forward.

Bench press in the general scheme of training

First, the main general muscle training is performed, and only after that they begin to load the isolated segments of the pectoral muscle group. The incline press is done after a basic workout, for example, the classic press technique, push-ups on the uneven bars.

Execution sequence

1. Set the degree of inclination of the bench, depending on which muscle segment you want to pump.
2. Install the barbell and load it with working weight. Remember to use clips on both ends of the projectile.If you are a beginner, press with an empty bar.
3. Starting position: lying on the bench, hold the bar with a straight grip over the body.
4. The bar should be supported only by the palms, and place your thumb on top of it.
5. While inhaling, lower the bar gently and at a slow pace so that it touches the upper segment of the chest.
6. Straining your muscles, fix the position for 1-2 seconds.
7. While exhaling, use the muscles of the upper chest segment to squeeze the barbell and return to the starting position.
8. Do not throw the projectile at the chest, but do not push it up uncontrollably.Maintain fluidity and moderate pace throughout the exercise.
9. Repeat the 45 degree barbell press the desired number of times.

Basic Mistakes

Wrong bench angle. An angle of more than 60 degrees will shift the focus to the deltas.
Tearing off the pelvis and head from the bench, excessive arching of the back in the lumbar and thoracic regions. This position puts the load on the shoulders and not on the chest.
The drop point of the bar is slightly higher than when pressing on a horizontal bench. Throwing a projectile at the collarbone is fraught with bone injuries. The correct point is found empirically: at the bottom point, you need to hold your forearms perpendicular to the floor surface.
Squeezing the bar to straight arms. With full extension of the arms, the load is redistributed not to the pectoral muscles, but to the triceps of the shoulder.Therefore, it is important to keep the elbows slightly bent.
Lowering and squeezing the projectile should be at an angle. Vertical movement creates extra loadon the muscles of the shoulder, which increases the risk of injury.
In the case of work with a large weight, it is recommended to have an insurer.
Number of repetitions: 3 sets of 10-12 repetitions
Weight: The working weight is chosen so as to repeat the bench press 10-12 times

Number of repetitions: 3 sets of 10-12 reps

The weight: The working weight is selected so as to repeat the bench press 10-12 times

Bench press at an angle video exercise

Brief conclusions

The bench press on an inclined bench is considered basic for improving the muscles of the upper segment of the body, the formation of a wide and powerful chest. Anatomically, the technique resembles push-ups from the floor, but the use of a barbell allows you to use additional weight.

The correct execution of the bench press technique on an incline bench assumes that the feet are pressed to the floor, the shoulder blades are brought together, and a minimum deflection is maintained in the back. The pelvis is pressed against the support bench. The bar should be lowered diagonally, and at the lowest point of the amplitude, do not lower it all the way to the collarbones.

The incline bench press is the most important exercise for upper and lower chest development. In this article, we will look at four options for the bench press - at angles of 30, 45 and 60 degrees (on the top of the pecs) and the bench press (on the bottom).

Benefits of the inclined position

When you do a bench press on a horizontal bench, work:

• Large and small chest (middle part) - do the main work.
• Anterior bundles of deltoid muscles.
• Triceps.

We are specifically interested in breasts. It is believed that the usual classic bench press evenly pumps the entire chest. However, the main load during its implementation falls on its central part. If the top or bottom of the chest looks much smaller than we would like, various variations of the bench press at an angle come to the rescue.

When we move the body into an inclined position, the main working muscle groups do not change, but the load is distributed differently. We can purposefully force the upper or lower chest to work.

Redistribution of load depending on the angle:

• Pressing at a 30-degree angle works primarily on the middle part of the chest and a little on the upper part.
• 45 degrees transfer the load to the upper part, freeing the middle.
• 60 degrees already transfers the entire weight of the bar to the front deltoids and triceps, leaving some of the load at the very top of the pectoral muscles.
• Incline bench presses can also be performed upside down. This is a proven way to pump up the lower chest.

Thus, by varying the technique of the press, you can build the desired relief of the chest.

Bench press position in training

It is not recommended to use the barbell bench press on an incline bench as an independent exercise. It is better to do it after basic exercises, for example, after a classic bench press. In extreme cases, after push-ups on the uneven bars with weights.

First you need to give a heavy overall load, and only then you can start working on specific areas of the pectoral muscle.

The incline bench press is very useful for beginners to evenly develop the entire mass of the upper body.

Here are a few schemes, using which, you can reasonably load the entire area of ​​\u200b\u200bthe pectoral muscles.

First scheme

We perform the exercises in this order:

1. Do the classic bench press.
2. After it, we set an angle of 30 degrees and do an inclined bench press there in 3 sets and 10 repetitions.
3. Then we do 2 approaches with less weight, but already at an angle of 45 degrees.
4. After that, we finish killing our chest with a wiring on a horizontal bench.

Second scheme

This scheme is a superset for the pectoral muscles:

1. We did a bench press on a horizontal bench (the required number of approaches).
2. We put on an incline bench an angle of 30 degrees, sitting business approach of 10 repetitions with a heavy weight.
3. Then we take light dumbbells and instead of a break, we do wiring in 15 repetitions.
4. Again we do an inclined bench press, wiring. As a result, we must do this 3 times 10 times. This is a kind of superset on the chest, which allows you to load and pump it very well.
5. After completing it, we rest for a minute, during which we set an angle of 45 degrees on the bench. We press the barbell at this angle (if it’s hard, you can lighten the weight) as many times as at 30 degrees. We do the wiring in the same way. After three approaches, you can rest.

If you wish, you can repeat the superset if you have strength left.

And when to press upside down?

If you want to highlight your lower chest, then the incline bench press is ideal for this purpose.

As already mentioned, there is no point in doing such a bench press as an independent exercise. If you didn't do basics that day, then try to do at least 3 chest exercises.

For example:

1. First, press the barbell upside down.
2. Then the dumbbell press from the same position.
3. And finish everything by breeding dumbbells on a horizontal bench.

The first exercise is performed in 3-4 sets and 8 repetitions, the second - 10 times, and the third - also 10 times in two or three sets. Focus on your condition.

If you have enough strength, do 3-4 sets in each exercise. Between sets, a break of 60-90 seconds, between exercises - 90 seconds.

If you're working to failure on the bench, rest as much as you need. Just remember that too long a rest leads to a "cooling" of the muscles. And on a “cold” muscle, you can get a stretch.

Head down should be pressed in cases where the lower part of the chest is far behind. Usually this exercise is used by bodybuilders to perform effectively in competitions. For the rest, it is enough to do a horizontal bench press and a bench press on a bench with an upward slope.

And good advice: when you do the bench press with an incline, ask a partner or trainer to help you. You will need help with weight transfer. The bar is usually taken from the floor. In the position in which you will be, it will be quite difficult to take it. Especially if the barbell weighs 50 kg or more. Still, do not remove from the racks. Although some gyms are quite well equipped and allow you to comfortably do this kind of thing.

Execution technique

Finally, we have reached the most important. Now you know why you need to do the incline press, it's time to learn how to do it right!

As always, we all start with a warm-up. To begin with, an empty neck is suitable, you will need to do 10-15 repetitions at an average pace, but without throwing it sharply up and down.

1. Set the desired angle of the bench back. Sit on it so that the pelvis is pressed against the seat, and the back against the back. Spread your legs apart and rest your heels on the floor.
2. Leave a natural arch in the lower back. Bring the shoulder blades together, they should rest against the back. Put your head on the back, look at the top of the wall opposite you.
3. Grasp the bar with a direct grip wider than shoulders, focusing on the risks. On each of the fretboard marks (on the right and on the left) any finger of your hand should be located (usually the middle or ring finger, depending on the length of the athlete's hands).
4. Remove the bar from the racks, bring it to its original position: it should be located above your collarbones.
5. Lower the bar to the top of your chest as you inhale. Without holding your breath, exhale and push the bar up. Control the movement at every stage! You don’t need to throw the barbell on your chest, just as you don’t need to push it up uncontrollably.

When you have done the desired number of warm-up reps, put the bar back, hang up the working weight and do 3 sets of 8 reps.

Important Points

Before you start training, pay attention to a number of important points.

Insurance

It is more difficult to remove the barbell with an incline press than with a classic one. Therefore, you will need an assistant. Ask someone to help you remove the barbell. While you are doing the exercise, have the person stand next to you. Putting the barbell back is no less difficult, so you will need help here.

When you work with 60-75% of your maximum weight, you can do it all yourself. Failure approaches require insurance.

pivot points

During the exercise, you lean on the buttocks, back and legs. Usually beginners tear the pelvis off the bench. With the incline bench press, this is even more dangerous than with the classic one, since the weight presses on you in the vertical plane (albeit slightly).

Do not tear your pelvis off the bench!

An attempt to make a bridge

When you try to get into a bridge in such a press, all the sense of 45 or 30 degrees is lost. Due to your bridge, you reset this angle. So you don’t need to bend, a natural deflection in the lower back is enough.

Bench press in the simulator

The trainer can give you a bench press in Smith after the classic. This is normal and allows you to pump the upper chest in isolation. Everything is done here in exactly the same way as when working with a free barbell. Only the task is made easier - the neck is fixed and moves strictly in a vertical plane.

It is best, of course, to work with free weights. Let other muscles join in to stabilize the position of the barbell.

What to do for shoulder pain

If your back deltoids hurt, it won't affect the incline press. If the middle or front - everything is much more complicated.

Decide by experimenting with light weights at what angle you are comfortable to press. If pain haunts you in absolutely any bench press, you will have to exclude these exercises for a month or two.

If, for example, at an angle of 45 degrees you do not feel pain, you can work. But those exercises in which you feel discomfort should be excluded.

Before the exercise, warm up well, use special ointments. Listen carefully to your body. If there is pain somewhere, stop exercising immediately! In a warm state, the athlete may not immediately understand that a sprain has occurred. This will manifest itself after training, when the muscles have cooled down.

It may not hurt you to do a bench press with your head down. The shoulders in it are not as strongly involved as the triceps and chest.

How often to do incline presses

If you divide chest exercises into 2-3 days, then you can do different variations of bench presses 3 times a week.

For example, a bench press at an angle of 30 degrees in the first workout, after it, a dumbbell bench press at 45 degrees.

On the second workout, after push-ups on the uneven bars, you can do an incline bench press while sitting at 45 degrees and finish with the same wiring.

If you alternate light and heavy workouts, you should do the same, but with actual weights. For example, if today is an easy workout, the weights should be less than your failure.

Despite the incredible popularity of the bench press, I would like to say that this training alone is not enough to have a powerful and beautiful chest. To work it out, it is important to give the load at different angles, that is, to perform the training obliquely.

It is known that the pectoral muscle is made up of three sections, so each of them needs to be worked out: lower, middle and upper. Different basic exercises are intended for this: the classic version of the bench press, performed on a horizontal bench, but there is another one - with an upward slope (incline) or downward (decline).

The last two incline workouts are incomparable in popularity with the eminent classic counterpart. But, it is wrong when an athlete does only this press. But more on this later, after we consider the anatomical atlas, which is the basis of the basics.

The pectoral muscle (large) resembles a fan in shape. Its fibers are oriented in different directions and have tension angles from the bottom to the top. The fibers converge together on the humerus. Two heads make up a large muscle: located on the frontal plane of the clavicle is called the clavicle, and on 6 ribs and the sternum (on the lateral part) - the sternocostal. Both of them converge on the head of the humerus.

One of the heads - the clavicle is reduced when the press is performed at an angle upwards, i.e. in this case, the fibers of this head of the HM are more activated than with a horizontal press, in which the fibers of the sternocostal head of the HM work to a greater extent.

When performing oblique presses, it is impossible to completely isolate the fibers of the lower and upper parts.

What do incline presses give

Why did gladiators have a developed chest? Because these brave guys owned the secrets of how to achieve ideal proportions - symmetry, volume and mass. They are known today: the lagging departments (the upper one in particular) need to be given special attention. Since there are variations of the bench press, then they are needed. For athletes, they help to develop fully pectoral muscles throughout the entire volume.

To build the thickness of the chest cell, a classic bench press on an inclined bench is suitable, which develops the outer parts and lower BGM. But a balanced chest mass cannot be achieved using only this press, so it is important to use variations.

Due to the fact that the potential depth that the lower region has is greater than the upper region, as well as the number of fibers, one must not forget to do incline presses, which help build a “high chest” (tilted upwards), thereby improving its balance and shape. squares.

Benefits of this Incline Barbell Press

These include:

• development of several muscle groups at the same time. In this variant, the front deltas, small and large pectoral deltas, triceps work, increasing volume and strength indicators;
• analyzing the EMG activity at a tilt of 40 degrees, we concluded that the fibers of the clavicular head of the pectoralis major muscle are involved in the work; overcoming the plateau - benching results improve.

Proper incline bench press technique

It is important because it helps to direct the load on the target muscles.

Step by step it looks like this:

First step.

• Set the desired slope: usually it is 35-40 degrees.
• Install the bar on the support and fix the weight at both ends, not forgetting about the clamps.
• Lie down and take the projectile, placing your hands wider than your shoulders.
• Now the projectile must be withdrawn on straight arms.

This is what IP looks like.

Second step. While inhaling, slowly lower the bar until it touches the top of the chest, linger, squeezing the pectoral muscles, for 1 count.

Step three. By the effort of the muscles of the chest, squeeze the projectile up, then return it to the PI, exhaling. Repetitions to perform the specified number of times.

The picture option will help to conduct the training correctly:

So that there are no questions left, get acquainted with the training in motion:

Barbell Press Options

There are several variations of incline presses:

• wide grip of the bar - the emphasis of the load is shifted to the shoulders, the narrow one loads the biceps;
• possible angles of the bench: 30 degrees, 45 and 60 (upside down). Depending on it, the load is also redistributed;
• reverse grip:
• in the Smith simulator (at an angle up);
• with dumbbells on an inclined bench;
• in a power frame tilted upwards.

Pictures show individual variations:

They will help you perform the incline press more efficiently:

• the bar should not walk, so as not to reduce the weight of the burden;
• put the emphasis on the heel to fix the feet rigidly;
• contact with the surface: head, shoulder blades, shoulders, sacrum;
• watch the deflection in the lower back, which should be maintained throughout the training;
• while the exercise is being performed, the shoulder blades are in a reduced position;
• the neck is lowered exactly to the upper region (collarbone), which requires the head to be pulled back;
• in time, the descent (eccentric phase) of the projectile lasts twice as long as the rise (concentric);
• at the lower extreme point of the forearm are vertical;
• you can’t “beat off” the bar from the chest (inertia must be extinguished);
• in the “lying on the bench” position, the chest should be protruded forward, and the spine should be bent;
• do not take your shoulders off the bench.

What is more useful for the development of the top

It is widely believed that the bench press on an incline bench has a better effect on the bottom and top of the chest, and on a horizontal bench - on the middle. But, according to recent studies by Australian scientists, this is not true.

Fifteen-year-old studies using electromyography (EMG) revealed the degree of dependence of muscles on exposure to various presses. It has been found that the horizontal press "catches" better than the inclined one, the lower back. When they examined the upper chest, they found that it is more productive than flat or angled down bench press for them to press at an angle up.

Grip studies have shown that a combination of an upward tilt and a narrow grip is the best option for correcting the top of the pecs. It turns out that there are no significant differences between the chest presses, so you can press horizontally.

Which bench press is more productive for chest muscle growth

The results of scientific research will help each athlete choose the most suitable exercise for himself. But, when changing the bar to dumbbells, the athlete gets a better stretch and a “deeper” range of motion.

Conclusion: if the goal is to create a massive chest, the training program must include:

• horizontal bench press;
• in the Smith simulator at an angle down;
• bench press at an angle up dumbbells.

Video: Incline Bench Press

In this article, we will look at the nuances of doing the barbell bench press on an incline bench, talk about how the barbell bench press on an incline bench differs from the bench press on an incline bench, but in the Smith machine, and, finally, we will make a brief overview of the most effective exercises for chest muscle development. In fact, let's start with him.

Incline Bench Press Technique:
1. Lie down on an incline bench. Place your feet with your whole foot on the floor or on a special stand or on the floor. They are your fulcrum throughout the entire exercise. Take the barbell with a slightly wider grip than when pressing on a horizontal bench.
2. With the help of a partner, remove the barbell from the racks to the level of outstretched arms. Pause briefly at the top to feel the weight. And taking a breath, controlling the movement, lower the bar in the direction of the transition from the top of the chest to the neck.
3. At 5-15 cm from the touch point of the neck (this depends on the length of your arms), chest, pause a little, but do not relax the muscles of the whole body, and press the bar up. After passing the dead point, exhale. After squeezing the bar completely, pause and proceed to the next repetition.

What you should know...
The width of the grip is largely determined by the length of the arms. The point of contact of the body (no need to touch!) The barbell is located higher than when pressing on a horizontal bench, but it is also traumatic to lower it onto the collarbones. The correct place is somewhere in the middle and is determined empirically: at the bottom of the movement, when the bar approaches the chest, the forearms should be perpendicular to the floor.

In this exercise, the role of a partner is especially great. He must take part of the weight on himself: help remove and then return the bar back to the racks.

The most effective chest exercises

If I had to choose the most effective exercises for the development of the pectoral muscles, then in the first three places I would put the barbell bench press on an incline bench, the dumbbell bench press on an incline bench and the dumbbell breeding - again on an incline bench. All these exercises are performed with free weights and force the maximum number of muscle fibers to work; all these exercises are aimed at giving the chest a rounded shape, accentuating the top of the chest, which in most people lags behind in development.

Despite the fact that the pectoralis major muscle is a single array, its various parts have different innervations. Therefore, we can consider the upper section of the pectoralis major muscle as a separate muscle that requires purposeful work for its development. When performing a bench press on a horizontal bench, the main load falls on the triceps, anterior bundles of the deltoid muscle and the lower section of the pectoralis major muscle. In order to load the upper chest, the bench press must be performed on an incline bench.

Early in his career, Arnold Schwarzenegger was faced with a dilemma: whether to choose the bench press on a horizontal bench or prefer the bench press on an incline bench. In the end, the choice was made in favor of an incline bench, and Arnie's chest is considered the standard today.

Incline Bench Press Technique
Elbow position
There are two main techniques for performing the "inclined" bench press. The first involves spreading the elbows to the sides throughout the entire range of motion, the second involves bringing the elbows to the body at the lower point of the amplitude and spreading to the sides at the top. I believe that bringing the elbows to the body will increase the involvement of the triceps in the movement and, accordingly, reduce the involvement of the pectoral muscles, so I recommend the first option, in which the elbows are always pointing to the sides.

Bench back angle
Much attention is paid to the angle of the bench back. The larger the angle, the greater will be the participation in the movement of the upper section of the pectoralis major muscle. But - at the same time - a large load will also fall on the anterior bundles of the deltoid muscle. The best solution would be to tilt the back of the bench at 35-45 degrees.

When working with heavy weights, it is recommended to lift the chest up and bring the shoulder blades together. But when we raise the chest, we seem to reduce the angle of the backrest, bring it closer to the horizontal. That is, if you are used to pressing, lifting your chest up, then you need to slightly increase the angle of the backrest.

Range of motion
The greater the weight of the projectile, the more dangerous the full range of motion becomes. For safety reasons - primarily for the shoulder joints - the bench press of a heavy barbell should be performed in partial amplitude. I suggest that weights that you can't shake 10 times are dangerous for the shoulder joints.

Grip Width
With a wide grip, the outer edge of the pectoral muscles will be included in the work more. A narrow grip is an attempt to concentrate on the inside of the chest. A medium-width grip is a compromise - many feel the chest muscles best with this grip.

A few words about security
Be sure to use locks: pancakes can move during the exercise, the bar will skew, which can lead to injury. In addition, plates that will fall from your barbell to the floor can injure someone who happens to be nearby.

Be sure to use the help of an insurer - working in a bench press without insurance is practically useless, since it will be psychologically difficult for you to work with a lot of weight. The spotter must support the bar with an overhand grip, being on a raised platform behind the uprights. Never support the bar with an underhand grip.

"Inclined" bench press in the Smith machine

Before talking about the bench press in the Smith machine, it should be noted that there are simulators with a compensator - the weight of the bar is not taken into account, and without a compensator - in this case, the bar can weigh even more than twenty kilograms. Without considering this nuance, you can be injured by choosing the wrong weight.

There are also simulators in which the bar moves strictly in a vertical plane, and there are those in which the bar moves at a slight angle. Naturally, the load will be different: vertical movement is the heaviest.

If you work with maximum or submaximal weights, then your bench press result in the Smith machine will practically not differ from the result when working with free weights. In fact, by working with heavy weights in isolation exercises, we can thereby turn these exercises into basic ones.

Number of sets and repetitions, training frequency
The traditional approach to training is 3 sets per exercise; 10-15 repetitions are performed in each of the sets. I recommend that you first work on increasing strength indicators, that is, work in the mode of 5-8 repetitions per set. The pause in this case should be increased - you will see how positively such a decision will affect the growth of strength indicators. 2-3 working sets to "failure" after 1-2 warm-ups is exactly what we need.

There is no point in training the pectoral muscles three times a week. The maximum is one hard workout per week and one light workout. But it's best to focus on just one hard chest workout once a week.

Video - Bench press lying on an incline bench according to Yuri's method. Video 1

Video - Bench press lying on an incline bench according to Yuri's method. Video 2

Video - Bench press lying on an incline bench according to Yuri's method. Video 3