In my last article I explained how to flat bench press correctly.
Now let’s take a look at how to incline bench press in a way that really stimulates the upper portion of the pecs.
Firstly, understand that inclines are very important to emphasize the line of separation between the pecs. Without developing your upper chest, the line disappears making things appear a little flat.
Check out this short video clip…
(1) Now, the first point is that it is NOT necessary to incline the bench at a high angle. In fact, the first hole up from the ‘flat’ position will do nicely. Stimulating the upper chest is more about where you lower the bar to, rather than the angle of the bench.
(2) Set yourself up to be strongest. Grab the bar where it feels most comfortable to you. Not too wide, not to narrow is best.
(3) Lower the bar quite slowly and under control to recruit the upper chest muscle fibers.
(4) Don’t bounce the weight off your chest at the bottom of the movement. Have the bar lightly touch the chest to ensure proper form.
(5) Lower the bar to the point just below where the pecs meet your chest bone (sternum) at the top. If you already have a nicely developed chest, this will be just below the ‘V’ point at the top. Don’t lower to the neck or mid-chest.
(6) Needless to say, you shouldn’t be arching your back. Make sure your upper back and butt are in constant contact with the bench. Also, ensure that your feet are flat on the floor.
(7) It should take about 2 seconds to lower the bar and 1-2 seconds for the drive up.
(8) This is not a complicated movement. Don’t focus on the weight, just focus on steadily increasing that load over time. As I say in T.A.2.0, the muscles don’t know absolute poundages.
(9) When you can hit 12 reps on any set, increase the load by the smallest increment available to you.
Stay Motivated!
Related posts:
- How To Flat Bench Press With Correct Form
- How To Build Up Your Upper Chest
- 8 Ways To Bench Press Safely Without A Spotter
- How To Perform French Curls / Skull Crushers Correctly
- Military Press / Overhead Press Video Tutorial
Related posts brought to you by Yet Another Related Posts Plugin.
The Muscle Hacker is Mark McManus, a 28 year old guy committed to helping others build the type of body they desire. Mark is a naturally skinny guy who overcame the hardgainer's curse through years of research and personal experience. Whether you want to build new slabs of muscle or drop your body fat percentage to reveal
{ 1 trackback }
{ 9 comments… read them below or add one }
Loving this series Mark, though I am tempted to send you a white backdrop and some lighting (if only I had them lying around)
Very useful tips.
Thanks again, Chris.
The only bright one was the EZ bar curls, which was shot indoors. Most of the vids will be shot in my garage/gym. By the time I get back from work, it’s already dark, what can I tell ya? LOL
Cheers!
Thanks for the demo, Mark. You’ve a great chest, thick arms too!
Will start to bring the bar to the right point from now on!
Hey Mark, great video and good job documenting the correctly performed exercises. Also thanks for clearing up my misconception on the angle required and to focus on the movement!
@ Bry & Flest. Thanks!
Yeah, I didn’t know that about the angle of the bench so thats nice to know. The videos and the descriptions are really useful.
Thanks Mark.
Hi Mark – I love the fact that you include videos with your advice. It makes a huge difference, especially for newbies. We had a related post on this at http://worldfitnessnetwork.com/2008/04/incline-bench-press-form-arching/ .
thanks mark for providing such valuable info to us!!!
im following ur workout plan,but i feel lil bit my right chest is bigger than left.so plz clarify my doubt dude!!!
Actually bench pressing with elbows tucked is more “optimal” in a powerlifting fashion, benching with arms in L shape puts too much stress on the shoulders. Check out this video http://www.youtube.com/watch?v=vUcjOIZc80c