The chest contains two muscles known anatomically as the pectoralis major and minor. The incline bench press targets the upper portion of the pecs and it is executed on a bench that is fixed at a 30-degree angle or is adjustable. When it comes to doing this exercise, there's more to it than pushing a weight up and down.
Utilize Barbells and Dumbbells
The incline press is either done with a barbell or a set of dumbbells. Both are effective, but to increase range of motion and avoid adaptation, mix in dumbbell presses with your workouts. Follow a pattern where you use dumbbells every other workout or use a barbell for a month, then switch to dumbbells for a month.
Use Maximal Weight
Whenever you work a muscle, your goal is to do a warm-up set to loosen up, then lift a maximal amount of weight to fully tax the muscle. This is no different with the incline press. Start off with a light weight, then lift the heaviest weights you can for your remaining sets. Aim for eight to 12 repetitions. To ensure you reach this rep range, have a spotter on hand to assist you.
Squeeze Your Abs
When you are pushing heavy weights with any exercise, contract your abdominal muscles. This is often referred to as "tightening your core" or "bracing." By doing this, you will have more power and be able to lift with more efficiency.
Use Proper Form
Form is of utmost importance when you do an incline press, or any other exercise for that matter. After lying back on the bench, grasp the bar with a wider than shoulder-width grip, push it off the supports and hold it straight above your chest with your arms fully extended. Slowly lower it down by bending your elbows, stop when the bar is within an inch of your chest, then push it back up. It is OK to let the bar lightly touch your chest, but do not bounce it. When you push the bar up, fully extend your arms but do not lock your elbows.
Mix it Up
To experience full chest development, do not rely solely on the incline press. Work flat bench presses and decline presses into your training sessions to target the middle and lower portions of the pecs. Also perform incline flyes to target the inner part of your upper chest. To do these, hold dumbbells above your chest with your palms facing each other and elbows slightly bent. Lower the weights to your sides and push them back up while maintaining a slight bend in your elbows.
Breathe Poperly
Proper breathing is just as important as the execution of proper form when doing an incline press. While you lower the bar or dumbbells, take a big inhale; and as you push it back up, exhale. Time this so your inhale and exhale last the same amount of time that it takes to move the weight. To easily remember how to breathe, always exhale on the exertion of force.
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