The incline bench press targets upper and lower pectoral muscles, triceps, and deltoids. It can be done with free weights or a Smith machine, and involves lying on an incline bench or exercise ball and lowering the bar or weights to the chest before pressing up.
The incline bench press is a bodybuilding exercise that targets the upper and lower pectoral muscles and the triceps, as well as the anterior and rear deltoids. It’s a variation on the traditional bench press, targeting the entire chest and not just the top. This exercise can be done with free weights or the incline bench press machine.
Performing an incline bench press with free weights is very simple, but effective. To perform this exercise, a bodybuilder straddles an incline bench and lies down. His feet are firmly planted on the ground, with his calves perpendicular to the ground. An exercise ball can also be used if an incline bench is not helpful.
The person’s back, lower body, head, and shoulders are firmly pressed against the bench or exercise ball. The bodybuilder’s chest points up and his abdominal muscles are engaged. The bar, or free weights, are placed on your chest, but away from your neck. The bodybuilder inhales and slowly lowers the bar, or free weights, to the chest. The dumbbells are then pressed up, while exhaling.
A bodybuilder can also perform the incline bench press using a Smith machine. This machine resembles a squat rack, with a bar that slides down two attached vertical posts. This setup ensures that the lifter stays within the correct range of motion, which helps prevent injury to himself.
Weights are attached to the bar and locked in with end clips. If this is the first time the machine is used, it is recommended that the bodybuilder perform the exercise without weights. As with free weights, an incline bench is used with the Smith machine to target the upper chest muscles.
To perform the incline bench press on the Smith machine, the bench is straddled and the weightlifter aligns their upper chest with the bar. His hands are placed a little wider than shoulder width on the bar, using an overhead grip. The bar is released from the machine by turning it forward or backward, depending on the machine being used.
The bar is slowly lowered to the starting position on the bodybuilder’s chest. The bodybuilder exhales and presses the bar up until his arms are fully extended. Then he slowly returns the bar to the starting position while inhaling. When the incline bench press is complete, the bar is returned to the racks.
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