Chest Workout (2) – Incline Chest Press

We looked at Flat Chest Press in the previous post and we already learn how to do it correctly. In this post, Fitness HQ is sharing another pectoral training which has the same importance level as the flat chest press in order to build the overall pectoral muscles.

Upper part of the chest (upper pectoral) muscles are crucial for an individual who’s looking for thickness in their pectoral area. Everyone wants a huge chest, plain and simple.

incline_dumbbell_bench_press (2)Incline chest press is the key to upper pectoral thickness. The incline angle of this press hits the upper pectoral really hard. The main benefit in doing incline presses is to develop the upper portion of the pectoral muscles. This training should also be the first exercise in chest training, in my opinion.

This training can be done utilizing incline barbell, smith-machine incline barbell, or incline dumbbell press.

 

INCLINE BARBELL CHEST PRESS

Here are the steps of doing the correct incline chest press using barbell:

  1. Lie on an incline bench which is between 30 and 45 degrees. If the angle is too steep (more than 45 degrees), you may end up taking the work away from the chest and working the anterior deltoids (the front of the shoulder) more.
  2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
  3. Grip the bar about 3 – 4 inches wider than shoulder width and space your hands evenly using the markings on the bar.
  4. Lift the bar off the rack to a point directly above your shoulder joints.
  5. Lower the bar to the center of your chest with your upper arms moving directly out to the sides. Your elbow should form straight 90 degrees angle
  6. Push the bar up to the starting position. Do not lock your elbows at the top.
  7. You should inhale as you are lowering the bar and exhale as you are pressing up.
  8. Do about 8 to 12 repetitions for 3 to 4 sets.

Incline Barbell Press

 

INCLINE DUMBBELL CHEST PRESS

Now that we already understand how to do incline barbell press properly, let’s look at how the incline dumbbell press works. Here are some of the steps doing it:

  1. Lie on an incline bench which is between 30 and 45 degrees. If the angle is too steep (more than 45 degrees), you may end up taking the work away from the chest and working the anterior deltoids (the front of the shoulder) more.
  2. Put your feet firmly on floor to create a stable position.
  3. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
  4. Start with a light weight. The weights should be parallel with each other, palms facing outward. Press the dumbbells upward and slightly in and stop just shy of your elbows being locked.
  5. Exhale as you pass the point of greatest resistance.
  6. Pause slightly (for a second) at the top of the movement and repeat. Inhale and hold your breath as you lower the dumbbells.
  7. Do about 8 to 12 repetitions for 3 to 4 sets.

incline-dumbbell-bench-press

 

TIPS:

  • If you are a beginner, start with a light weight.
  • Use moderate rate of speed, keeping the dumbbells under control at all times. (for dumbbells training).
  • The entire motion should be done in a smooth, controlled manner that with the downward movement no faster than the upward.
  • Keep your wrists straight. Do not twist them.
  • Do not lock your elbows out at the top.
  • Keep your back in a neutral position.
  • Make sure your shoulder blades are touching the bench.
  • Always keep your butt on the bench.
  • For starter, get a spotter to help for safety reason.

 

VIDEO TUTORIAL

Here are some videos tutorial that might help you. Note that these videos are not mine. I picked the best video tutorial to help you guys perform the correct movement of a particular training and gain results.

 

RECOMMENDATION

Incline Chest Press can be tricky workout. Bench position and your elbow position plays important role during the movement. Do not exceed 45 degrees incline angle or you will stress your shoulder more than your chest and during the complete motion do not twist your wrist and position your shoulder at 90 degrees angle.

Fitness HQ would recommend first time gym-goer to collect lots of information about weight training by reading books or learning from online materials. Books about strength training can be a lot of help to understand the form and which muscle groups are being worked out by a particular training.

Keep training hard and stay motivated. 

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Author: Fitness HQ

I used to be an over-weight guy. I tried so hard on different kind of diets (yoyo diets, skipping meals, meal only once a day) and yet I achieved nothing. Until I went to the gym by myself, people looking down at me, learning my way how to lift a weight. It feels great to be able to change my lifestyle, my body and how people see me. I prove that I can be different. I am here to help people that experiences the same problem that I used to have and try to help them achieve their fitness goals. I am happy to lend my hand and my knowledge to be able to change someone's life. Everyone deserves to feel great about themselves!

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