Incline Bench Press


incline barbell bench press
Exercise Profile

Primary Muscle Group(s): Upper Pectorals (Chest)

Secondary Muscle Group(s): Shoulders (Front) and Triceps


Exercise Instructions

1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding.

2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack.

3. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled.

4. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try and keep your eyes on the barbell at all times as this will help out with balancing the weight and movement.

Description

The flat dumbbell bench press is an alternative movement to the traditional barbell bench press.

The movement is basically the same as the barbell bench press and the muscles used are the same. This exercise is also considered a compound movement.

The only difference in the movement is the balance. Each dumbbell must be lifted independently of one another which can be somewhat more difficult since one side of your body may be stronger than the other. However, this movement is very beneficial because it forces your weaker body part to become stronger.

This is a great muscle mass builder for the chest as well as for the shoulders and triceps.

For those of you who experiencing a plateau with the barbell bench press, try doing flat dumbbell bench press' instead for 4 weeks- They do wonders for getting you off a plateau.

Press play to view an instructional video.



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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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