If you are a regular in your local gym, you know the bench press is one of the most popular pieces of equipment. A lot of guys want bigger chests. But just like any other body part, it is important to have an area of focus based on your goals. For upper pectoral muscle development, the incline bench press places the greatest focus on muscle activation, resulting in increased size.
Step 1
Lie back onto inclined bench with your lower back placed firmly against back rest. If necessary, slightly arch your back.
Step 2
Place your feet firmly against the floor about shoulder-width apart.
Step 3
Grab the barbell firmly about four to six inches outside of shoulder-width.
Step 4
Lift the barbell off the rack and extend your arms into a locked position.
Step 5
While inhaling, lower the barbell toward the upper pectoral muscles under your clavicle in a steady, controlled motion. Do not point your elbows out. Keep your elbows underneath your wrists, forming about a 45-degree angle with your arms. This angle will vary depending on arm length.
Step 6
Pause briefly as the barbell touches your chest.
Step 7
While exhaling, press the barbell vertically, extending your arms into a locked position. Keep your elbows underneath your wrists during the press.
Tips and Warnings
- Avoid using a wide grip. A narrower grip produces greater stimulation of the upper pectoral muscles. On certain days, perform the incline bench press using dumbbells and machine weights as an alternate exercise for upper pectoral muscle growth. Perform incline flys with dumbbells or cables as a secondary exercise for upper pectoral muscle growth.
- Maintain steady control of the weight at all times. Uncontrolled bench pressing can result in serious injury. Beginners should use a spotter to avoid injury.
Things You'll Need
- Incline barbell bench, back rest inclined 30 to 45 degrees
- Barbell
References
- "Journal of Strength & Conditioning Research"; Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles; Chris Barnett, et al; November 1995
- "Journal of Strength & Conditioning Research"; Electromyographical Activity of the Pectoralis Muscle During Incline and Decline Bench Press; Stephen C. Glass, et al.; August 1997
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