Last Updated on April 15, 2024 by grubdunkman
In this article we will explore different kinds of incline bench presses with the barbell. We will talk about incline bench press, close grip bench press as well as the press in decline position. Implementing various kinds of bench presses to your workouts ads variety to your exercises. It help to target muscles differently and work different parts of the muscle for effective all-around muscle development.
Incline Bench Press
This bench press is performed using an adjustable bench, which lets you adjust the back pad at different angles. The movement consists of lowering the barbell to your chest and fully extending your arms upwards. Do not lock the elbows, keep tension in your chest and shoulders. Lower the barbell back to your chest and repeat.
WHICH GRIP TO USE
There are two common grips that are used when bench pressing. The regular grip, when you wrap your thumb around the barbell and the suicide grip when your thumb is positioned next to your index finger. While there are advantages of using the suicide grip, remember that this way the weight is not supported by your thumb. It cn slip and fall, which makes this kind of grip less safe, hence the name.
Which Part of Chest Does the Incline Bench Press Work?
Incline bench press is focusing on the upper part of the pectoral muscles (pecs). It also works front shoulder muscles (anterior deltoids) and triceps. Incline bench press is considered to be more hard than the bench press in flat position. The reason is that it is performed the upper part of the pecs. It is typically weaker than the lower part of the muscle, especially when its not exercised on the regular basis.
Incline Bench Press Angle
Typically adjustable benches have positions of 15, 30, 45 degrees angle. All the angles can be used in order t target different parts of the muscles. The bigger the angle the more the exercise will focus on the upper part of the chest, while smaller angle, such as 15 degrees will be closer to the effect of the bench press in a flat position. Most popular angles are 30 and 45 degrees.
Neutral Grip Incline Bench Press
Neutral grip bench press is performed with a special barbell called a Swiss bar or a Football Bar. This barbell ads variety to your workouts. In neutral grip position your palms are located parallel to each other. One important advantage of neutral grip is that it releases the pressure on the shoulder. It is a great grip to exercise while recovering after shoulder injury or to prevent a shoulder injury. This grip is commonly used by football players, that’s where the name the Football Bar is originating from.
Close Grip Incline Bench Press
Close grip bench press is a variation of the bench press that lets you switch focus to the triceps. To perform the close grip press hold the barbell at the shoulder width or narrower. Make sure to plant your feet firmly on the floor for additional stability when performing this press and pay attention to the balance of the barbell, since the close grip hold makes it harder to keep the barbell horizontally.
Hope our tips will be useful and help you extend your exercises arsenal during your workouts 🙂
