To fully develop the muscles of the chest, it is important to work them from different directions with multiple exercises. A chest press may be performed from a flat, inclined or declined position. The incline chest press is an exercise designed to strengthen the upper muscles of the chest and shoulders. Include it in your workout to lift and firm the muscles of the chest.
Function
The incline chest press is usually performed on a padded workout bench set at a 30 to 35 percent incline. Use a barbell or dumbbells to perform the exercise. The Smith machine is often used to perform the incline press because it forces the lifter to keep proper form by pushing the weight straight up and dropping it to the correct place on the chest.
Execution
To perform the incline chest press properly, set your bench to the 30- to 35-degree angle. If using a barbell, hold it with an overhand grip, hands placed slightly wider than shoulder width apart. Extend the barbell upward until your elbows are straight and the barbell is over your chest. Lower the barbell in a slow, controlled manner until your elbows reach a 90-degree angle and the bar is just above your chest. Repeat by extending the arms back up. The form is the same when using two dumbbells, but your hands each grasp one weight and work independently, creating an additional challenge. Be sure your arms work in unison to extend and bend to ensure even intensity for both sides of the chest.
Considerations
If you are new to exercise, complete only eight to 10 repetitions one time through with weights heavy enough to make the last two repetitions challenging but still manageable. As you become more proficient, add up to three sets with a 30-second to 1-minute rest between them.
Benefits
The incline chest press works primarily the anterior and medial deltoids (at the front and top of the shoulders) and the pectorals (chest). Several secondary muscles are also activated by the exercise. These muscles help stabilize the body while it performs the incline chest press. They are the rhomboids (upper back), rotator cuff (in the shoulder), posterior deltoids (back of the shoulders), triceps (back of the upper arms), extensors (forearm muscles) and serratus anterior (responsible for scapular retraction).
Caution
Make sure your bench is at the correct 30- to 35-degree angle to minimize shoulder involvement. Your elbows should never dip below the height of the bench or you'll risk injuring your shoulder joints. Never arch your back while performing the exercise; this is an indication that your weights are too heavy.
References
- American Council on Exercise: Dumbbell Incline Press
- "Oxygen Magazine"; Four Fast Moves to Your Best Chest; Robert Kennedy; August 2009
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