The Incline Bench Press is a good upper chest exercise that also helps build muscle mass and strength in the shoulders and triceps.
The major chest muscle is the Pectoralis Major. The Pectoralis Major (or pecs for short) has two portions an upper portion and a lower portion.
When performing the flat bench press both portions of the pecs work really well. However, when you perform the bench press on an incline you will emphasize the upper portion of the pecs.
Starting Position: Begin by lying on a bench. Use a grip that is slightly wider than shoulder width.
Form: Inhale and slowly lower the bar towards your chest. Pause for a brief second after the bar touches your chest and then exhale and extend your arms to the starting position.
Personal Trainer Tips: If you are a beginner, I suggest using a spotter just in case you experience unexpected fatigue.
The incline chest press is best done between a 15 and 45 degree angle. If the angle of the bench goes past 45, most of the emphasis is on the shoulders and less is on the chest.
Use a comfortable range of motion. The more range of motion to more muscle work, but in addition more range of motion means more pressure on your joints.
The other 2 barbell exercises for the chest are the flat bench press and the decline bench press.
The flat bench press is a great overall chest exercise, and it is considered the king of upper body strength exercises by most power lifters and bodybuilders.
The decline bench press focuses a little more on the lower chest and can complement the flat bench and incline bench to boost chest building results.
Try one of these sample Bench Press Workouts
Yours in Health,
Dr. Charles PT/PT
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