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The inclined bench press is very effective strength training and bodybuilding exercise, but it can wreak havoc on the shoulders if they're done improperly. Today I'm going to show you how to do inclined bench presses the safe way. Before we get started, you should know about the benefits of this exercise. They include:
- strong pecs
- strong shoulders
- strong triceps
How To Do The Inclined Bench Press
The safest way to do this exercise is to use a fixed station. Fixed stations will prevent injuries from the bar coming too close to your chest as well as minimizing the chances of rotator cuff damage. If you don't have access to a fixed station, you can use a Smith machine. In this article I'm going to focus on the fixed station for inclined bench press.
Adjust the inclined bench to the appropriate height. Once you've adjusted the seat, place one ten pound plate on each side of the bar. This is because you need to perform a warm up set (you can also warm up with the just the bar). Sit down on the bench. Make sure that you can comfortably reach the bar, the angle of incline should be 30 degrees and you should have a clearance of at least six inches from the bar to your chest.
Place your hands on the bars, use a supine grip i.e. palms away from you. Some fixed stations allow you to work each side independently, this is useful because it forces the weaker muscles to work harder to keep up with the stronger side of your body.
With your feet firmly planted on the floor and your back firmly on the back rest, use your chest and shoulder muscles to press the bar upward until you reach a 90 degree angle, but stop just at lockout. Now, lower the bar until it is within three inches of your chest. (You don't have to worry about being crushed under the weights because fixed stations are designed to prevent the bar from touching your chest.) That's one rep. Do nine more then stop.
After your warm up set, add more weight. Strength training requires heavy lifting with low reps. So shoot for five sets of three to six reps. Each week add more weight in five to ten pound increments.
If you perform inclined bench presses on a regular basis, you should start to notice strength gains in a matter of weeks. This exercise is also a testosterone booster, so you'll also experience greater muscle mass, confidence and mental alertness, too.
Inclined benches are best when accompanied by declined and flat bench presses and push ups. Together, these exercises will give your chest, triceps and shoulder muscles a phenomenal workout.
"Great Chest and Whole Body Workouts: How To Do Inclined Bench Press" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
