Adaptable, Temporary, and Safe – These three terms are a must when choosing an incline bench. The incline bench is the ideal choice for many individuals. The advantages of an incline bench are outlined below. These features make it an ideal tool for a variety of exercises, including lifting heavy weights. If you have never used an incline bench before, you’ll find this guide a helpful starting point.
Safe
Before you use an incline bench, you should adjust the angle to anywhere from 30 to 45 degrees. Once you have set the incline, place your feet on the floor, with your lower back against the bench. When you’re ready to lift the bar, use a medium grip and lower the bar until your sternum is level with your feet. Set your shoulders back and squeeze your shoulder blades together. Once you’re in a comfortable position, push the bar back up.
The incline will require more muscle. When you’re attempting to bench press at an incline, you’ll notice the pressing groove gets narrower with each repetition. It’s very difficult to return the bar to the chest without the rearward moment arm. This can result in a shoulder injury or other discomfort. If you’re aiming to reach your hypertrophy goal, you’ll need to train with moderately heavy weight and higher reps. Try to perform three or five sets of heavy weight before reaching failure.
Effective
An effective incline bench press can result in serious chest size and strength. The incline bench press allows you to train with heavy weights and higher rep ranges. Aim for three to five sets with moderately heavy weights. The goal is to reach failure on each set. It is possible to perform unilateral pressing options and incorporate dumbbells to increase the workout intensity. An effective incline bench press should be performed in the proper form and repetition range.
When training for a sport requiring a strong shoulder, an effective incline bench press can give you a new, fresh stimulus. It also prevents overuse injuries and develops the entire athlete. For example, athletes who play American football or rugby are trained to keep their arms at an angle relative to their torso. This makes the incline bench press an ideal training tool to diversify your pressing strength while addressing weak areas of the muscles.
Temporary repetitions
The incline bench press is a great way to build serious chest strength. You can use heavy loads with lower reps to build up your strength, or you can train in the moderate to high rep range with higher weight and longer rests. Aim to lift moderately heavy weight in three to five sets of eight to 12 reps, and remember to keep your knees out while lowering the barbell. This will activate your lower body and help keep the weight off your chest.
Start by positioning yourself in front of the incline bench. The angle of the bench is adjustable between 15 and 30 degrees. You can set the incline so your elbows are at a 90-degree angle. This will allow you to work the anterior deltoids and the chest muscles. You should also keep the barbell centered on your lower back and glutes. If you find it hard to reach the incline, lower the weight slightly and repeat.
Less prone to injury
There are numerous factors that can increase the risk of shoulder injuries while performing incline bench press exercises. Several factors, including mounting low and too far back, prior shoulder injury, inadequate progressions and insufficient recovery, can increase the risk. Here are some things to consider before starting a bench press workout:
The range of motion on an incline bench press is significantly greater than when performing a flat bench press. As such, the incline bench press allows you to lower the bar further before stopping, and it puts less stress on the shoulder joint. This is one of the reasons why elite bench pressers can tolerate incline benching without suffering shoulder pain. Moreover, incline benching also requires less force production and fewer injuries.