Incline Barbell Bench Press

The Incline Barbell Bench Press is similar to the Flat Barbell Bench Press, the difference between the two exercises lies in the angle of the bench.

This is a great exercise to improve strength and increase muscle mass in the in the upper chest area.

Incline Barbell Bench Press

Athletes that required strength and mass in the upper body area such as football players, martial artists, power lifters and bodybuilders will benefit from performing this exercise.

This exercise can be performed using a barbell and dumbbells.

The angle of the bench can also be changed to make the exercise more challenging.

You can get stuck in a rut where you only do the flat barbell bench press.  You can vary this exercise and stimulus by doing the incline barbell bench press.

Benefits of the Incline Barbell Bench Press    

There are many benefits to doing the incline barbell bench press.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Enhances bone density in the upper body, arms, shoulders and hands.
  • Increases the amount of lean muscle mass on the upper body leading to more calories being burned.
  • Decrease in body fat.
  • Increase in metabolic rate.
  • Acts as a counterbalance to having a strong back.

Performance Related Benefits:

  • Makes the upper body more resistant to injuries in full contact sports.
  • Improves performance in sports such as football and martial arts.
  • Increases pushing power in the shoulders and arms.
  • Helps you develop bigger and stronger arms.
  • In addition to training your chest, the bench press also trains your shoulders, triceps and forearms.

Incline Barbell Bench Press Technique

  • Lie on an incline bench at an angle that is comfortable for you.
  • Engage your core, retract your shoulder blades.
  • Find a grip width that is most comfortable for you.
  • Grip the barbell tight.
  • Breathe in just before you lift the barbell off the rack.
  • Hold your breath and lower the barbell towards the nipple area of your chest.
  • Imagine you are pulling the barbell towards your chest.
  • Keep the elbows in and the lats tight.
  • Once the barbell touches your upper chest area, breathe out, push your feet into the floor and explode on the push up.
  • At full extension part of the movement, maintain a slight bend in the elbow to maintain tension in the upper chest.

Incline Barbell Bench Press Dos

  • Engage your core.
  • Keep your body tight and compact as one unit.
  • Maintain constant tension on the chest by keeping the elbows slightly bent at the top of the movement.
  • Lower the barbell with control.

Incline Barbell Bench Press Don’ts

  • Bounce the barbell off your chest.
  • Lower the barbell to your neck.
  • Have your body relaxed.
  • Just use the shoulders and triceps to power the movement.
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