The incline bench press is a variation of the traditional bench press performed on an inclined exercise bench. To properly complete an incline bench press, sit on an inclined bench angled at 45 to 60 degrees. Grasp a barbell with an overhand grip, hands wider than shoulder-width. Bend your elbows to lower the bar toward your chest, then immediately extend your arms to return to the starting position. Include the incline bench press into your workout routine to work several muscles in your upper body.
Pectoralis Major and Minor
The largest muscle group worked during an incline bench press are the pectoral muscles, made up of the pectoralis major and minor. The large, fan-shaped pectoralis major covers the upper portion of your chest and is the prime initiator of arm flexion. The flat, thin pectoralis minor lies directly beneath the pectoralis major and helps stabilize your shoulder blades while bench pressing at an incline.
Anterior Deltoids
The anterior deltoids make up the front portion of your shoulder muscles. When these fibers are isolated, such as during an incline bench press, they can act powerfully in flexion and medial rotation of the humerus, making them a synergist of the pectoral muscles. The anterior deltoids are worked in the both the lowering and pressing phases of the incline bench press.
Triceps Brachii
The triceps brachii is a large fleshy muscle located on the back of your upper arm. This muscle consists of three different parts: the lateral head, medial head and long head. All three heads are active in extension of the arm against resistance, like that seen during the pressing phase of the incline bench press. The tendon of the long head also helps stabilize the shoulder joint during the exercise.
Serratus Anterior
The serratus anterior plays an important role in horizontal arm movements and is often called the "boxer's muscle." These muscles lie inferior to your pectoral muscles and wrap around your ribs to where they attach to your shoulder blade. During an incline bench press the serratus anterior assists in the pressing motion while also stabilizing your shoulder blades.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ShapeFit: Incline Barbell Bench Press
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
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