Incline Bench Press ( Exercise)

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https://www.youtube.com/watch?v=DbFgADa2PL8

Hey FitFam,

This will be my last blog post for the day, I have a previous video demonstrating alternating dumbbell curls and this video and post will be about the incline bench press. I would like to assume many of you already know what a bench press is and how to do it using the barbell, well this is the same concept except it will be at an incline, yes I said an incline. For some of you, this exercise will be something you already implement and for others, I hope depending on your goals at hand, that you will end up giving this exercise a go and letting me know what you think in the comment section. 

 

For starters, yes, I have done this exercise many times, the majority of times I have used a smith machine while doing this exercise (because my gym doesn’t offer any barbells except for the smaller ones) so I have had to use my resources but I have done this exercises using a barbell as well and I will say that this particular exercises you will notice you might lift lower in weights compared to the traditional bench press & that is okay, I know that my bench press is quite higher than my incline bench press. Also keep in mind that while doing this exercises, you pay attention to your grip, the distance of your hand placement and form when lowering and lifting the weight and it is preferred that you do this exercise with a spotter – obviously most of us will know when we are in need of a spotter BUT for my beginners, I suggest you have have some nearby helping in case you get stuck on a lift or otherwise. To begin.. the video at the top will help guide you through the exercise, but like always, I am going to post the steps as well.. for those of you who do better with reading.. 

 

How To Perform The Incline Bench Press

 
  1. Load the bar with the appropriate weight
  2. Adjust the bench to the appropriate level – most people choose 3. 
  3. lay on the bench with feet flat on the ground, shoulder blades retracted, back arched
  4. Use a pronated grip, remove the bar from the rack. Hold the weight above your chest with arms extended (starting position)
  5. Lower the bar to the sternum by flexing the elbows. Maintain control (do not bounce the bar off your chest)  & lats should stay fairly tight
  6. extend elbows to the starting position after touching your chest. 
  7. Repeat for the recommended repetitions

It is very important to maintain control through the whole movement, you don’t need to go extra fast or too hard up against your sternum, just go through the full ROM (range of motion). This is one of those exercises, you don’t need to lift heavy, you can lift little by little and work your way up. 

 

What Muscles are Being Worked

  • Chest
  • deltoids (shoulders)
  • Triceps 

This is one of those exercises I would recommend to anyone looking to spice up their chest day regimen with something different. It can be done with dumbbells as well as the smith machine. I have always said and will always continue to say, variety is good when working out, especially if you are one that gets bored in the gym or likes to learn something new, I definitely say go for it. Before tackling this exercise, make sure you speak with a specialist if you have any prior injuries or conditions – safety is ALWAYS first in my book. Thanks for reading, do me a favor and like, comment, share and follow! 

 

Fitness WonderWoman,

Shay-lon xoxoo

 

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

9 thoughts on “Incline Bench Press ( Exercise)”

    1. Heyyy! 😀 what’s up punk!
      How do you have so much time on your hands, pft.
      Yes I will accept this award and try to finish it before I have to head into work! lol

      Shay-lon

      Liked by 1 person

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