Presented by:
Anita Ramsey CSCS, CFT, CSN
&
Curtis Schultz CSCS
http://www.anitaramsey.com - Personal site, online training, etc…
http://www.highpeaksbarbellclub.com - High Altitude Sport Training, Fit Camps, etc…
http://www.needtobuildmuscle.com – Sponsored Athlete, Supplements, Articles, etc…
Barbell Incline Bench Press
This develops mass and strength of the pectoral muscles (upper and middle regions) and front Deltoids. The incline angle of this press hits the upper pecs really hard. The main benefit in doing incline presses is to develop the upper portion of the pectoral muscles.
Target muscle group: Upper chest (clavicular portion of the pectoralis major). Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms).
Everyone wants a huge chest, plain and simple. It is all too common to see inexperienced lifters slaving away on endless sets of cable crossovers in search of full, thick pecs. If I had a dime for every time I’ve heard someone ask that question we’ve all heard a million times, “how much do you bench?” I’d be rich. Don’t get me wrong, bench press is very important to thickness as well, but, the point is doing Incline bar presses is very important if you want to have upper chest thickness.
I have always used Incline presses as a staple in my chest training. As a bodybuilder, the incline should definitely be the emphasized in chest training. Utilizing incline bar, Smith machine incline bar, and incline dumbbell presses should be used for bodybuilding prep. These exercises are key to upper pec thickness. Incline presses are a very popular exercise in bodybuilding circles. It is common to hear that bodybuilders are inclining 4 or 5 plates for reps. Seven-time Mr. Olympia Ron Coleman, Chris Comier, and many top bodybuilders are doing reps with 500 pounds on the incline and their chest development shows their efforts.
The possession of a deep, thickly muscled chest is one of the hallmarks of a championship bodybuilding physique. Bodybuilders, in particular beginners, pay a great deal of attention to this region of the body not only because it responds rather quickly to regular training but also, when fully developed, imparts the look of power and muscular impressiveness to the whole physique. What I’d like to do is to point out how you can perform these moves more efficiently and suggest some alternatives.
Analyzing Wrong Technique
First, watch individuals performing these exercises, it is one of the best ways to analyze technique. Now, while watching these individuals do incline presses with a bar or with dumbbells, do their elbows go back towards their head away from their bodies? Of course they do, and that’s the wrong technique. That way of doing inclines putts undue stress on the entire shoulder area. Keep doing that type of technique and you’ll find yourself with serious shoulder problems. The trouble is many lifters extend the elbows way too far out to the sides when performing inclines. Another flaw many lifters practice when they incline is they raise their butt off the bench, in essence, making the incline press a flat press. This is an excerpt from an unknown CPT. “Keep elbows well out to the sides and back, and lower bar to the line of the nipples. If dumbbells are used, use the same elbow position but also lower them as much as you can manage in order to get the fullest extension of the arms…” This is incorrect bar and Dumbbell positioning.
For proper technique
To get the max drive out of pressing in the incline position it is the same as if you were flat bench pressing, your arms should be in a 45-degree tucked angle to the sides of your body. This technique places more emphasis on the pec and triceps muscles rather then the shoulder joint. Place your arms in the same manner when doing dumbbell incline presses too. At first, your strength will be a little down and that’s only because you changed your technique and you are not used to the proper movement yet. Keep working at this technique.
Execution:
Lean back on a 30 to 45 degree incline bench. Your feet should be flat on the floor giving yourself a good sturdy base. Lower back is slightly arched with your shoulders and traps flat against the bench. Take hold of the bar with a medium-wide grip. When you have the bar off the rack, do not start down immediately with it. Raise the bar off the rack and hold it right above your head with arms locked. Like with the bench press, hold it at the top for just a second and get oriented take a deep breath, hold then start.
Now, slowly, touch the muscles directly underneath the point that the clavicles meet, basically the upper chest or top of the chin. Don’t bounce the weight off your chest, but press it back up to the top position, exhaling on the way up. Do not touch the nipple area, this is way too low. Bar placement should be as stated, either touch your chin, or just below your clavicle. Even going an inch too low takes the emphasis off the upper chest muscles.
Also, keep your wrists straight and your elbows beneath your wrists with your arms tucked at a 45-degree angle. Do not keep your elbows back towards your head because this puts maximum stretch on the pecs and serious stress on the shoulder joint.
Safety Note: If you are new to this movement you should always use the bar at first for 10 15 reps and gradually go up in weight. Also, at all times, as with all exercises you should have a spotter while you’re trying to get a flow for this exercise.
Basic Incline Bench Press Routine:
Any routine can take up to 6 weeks or longer sometimes 12 to 14 weeks. Very Important, do not have your partner holing the bar on every rep you do screaming “It’s all you!” Because trust me if his/her hands are on the bar – it’s NOT all you! Got it?! Do it on your own each and every rep. Your spotter should only touch the bar when you are stuck.
Let’s say you can incline bench 225 on your own for a 1 rep max. Try this out. When beginning any routine, No matter what your 1 RM, always do the bar first for 1 set of 12-15 reps then do the following warm up: 135 for 10 reps; 175 for 5 reps, 185 for 5 reps, then do 205 for three sets of 6 reps.
When you can do 225 for three sets of 6 – ALL on our own then:
Use the same warm up but then do 225 for 3, and three sets of 235 for 6 reps.
Keep doing this routine until you’ve done your 250 + for a 1RM.
Here are some sample chest routines that are highly effective: All sets should stay within the 4-6 rep range and be taken to complete muscular failure. The trick for getting the most out of Incline presses is keeping your rep range fewer than 8 and above 3.
Incline barbell or dumbbell presses 4 x 8
Hammer Strength machine presses 4 x 6-12
Flat dumbbell flyes 4 x 15
Flat Bench Press: Work Sets 3 x 5
Incline Dumbbell Press: 4 x 6
Dips: 2 x 10 weighted
Incline Bench Press: 2 x 4-6
Dips: 2 x 4-6
Flat Dumbbell Press: 2 x 4-6
Incline Dumbbell Press: 2 x 4-6
Dips: 2 x 4-6
Flat Dumbbell Press: 1 x 4-6
Incline Dumbbell Flyes: 1 x 15
Incline Bench Press Variations
This exercise has a few variations. Smith machine incline bar, close grip incline bar (more for triceps), Incline dumbbell flies, and incline dumbbell presses. I get a lot out of dumbbell incline presses rather then bar but that’s preference. I do them every other week working my way up to a heavy set of 5 or sets with reps of 20. I substitute heavy incline bar sometimes on my light bench press day, and also do incline close grip bar every other heavy bench press day. Smith machine incline works well too, try them like Markus Ruhl does, very wide grip. So does the Hammer Strength™ incline chest machine.
General Tips
To keep the deltoids (shoulders) from doing too much work, don’t allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement. If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be. The more narrow the grip, the more you involve your triceps. The wider the grip the more the outer area of the chest is worked.
In Conclusion:
Remember, if you want that upper chest thickness, then incline work is necessary. Train heavy and hard so your chest thickness will rival that of Ronnie Coleman. Incline into 30-45-degrees and give me one more rep!
Curtis Schultz is a contributor for Ironman magazine, MuscleMag International, Martial Arts Illustrated, Natural Bodybuilding & Fitness, and many other publications. He has been a Head or an Assistant Strength Coordinator as well as a football coach for 13 years with several colleges and high schools. Some of the places he has worked are the Univ. of Colorado, Univ. of the Pacific, St. Peter’s College, and Quincy Univ. Curtis is also an accomplished powerlifter and bench only competitor. He is also a certified Specialist in Sports Conditioning and certified Fitness Trainer, a USWF level 1 Olympic “Club” Coach, and has memberships with the Collegiate Strength & Conditioning Coaches Association, IFPA, and NSCA.
No related posts.
Related posts brought to you by Yet Another Related Posts Plugin.
[...] A key to upper chest thickness « Need To Build Muscle Inc … [...]
Hmm strange this post is totaly irrelevant to the search query I entered in google but it was listed on the first page.
First up, this is a really informative article! I’ve got a little question bothering me, I really enjoy the layout of your website and tried to download the same theme on my WP website. Anyhow, there is some kind of strange php error in the sidebar. Do you have any hints, which version are you using? Please PM me on Twitter @HealthTipz or via e-mail.
I fully agree with author opinion.
Holla
It’s a fantastic day today at work and I have time to search around. I was looking on concrete and construction articles and Googled your blog. I love it, it’s pleasant to read and I also love the way you write your articles.
Definitely it’s a pleasant surprise and I’m glad Google pointed into your direction.
Goodbye!
Thanks for this post, I am a big big fan of this internet site would like to keep updated.
I can see that you’re an expert in this area. I’m starting a website soon, as well as your information will be very helpful for me.. Thanks for all your help and wishing you all the success in your business.
Wow, wonderful blog layout! How long have you been running a blog for? you make blogging glance easy The total look of your website is great, neatly as the content material!
It is cool to come across something worth looking at. Seems like everybody is starting a blog and flinging up whatever hops into their head. Most of the time it does not make good sense. I am pleased to see that is not the case with this one.
Do not chew the hand that feeds you.
I am usually to running a blog and i actually admire your content. The article has really peaks my interest. I’m going to bookmark your website and preserve checking for brand new information.
http://igri24.org/%d0%b3%d1%80%d0%b8%d0%bc%d0%b8%d1%80%d0%b0%d0%b9-%d0%b5%d0%bc%d0%b8%d0%bb%d0%b8-5658/
Hi at this time there, do you want to check my personal blog and discover what kind of handbags I love to buy? May be additionally you can uncover something healthy for you online should you follow my personal advices cutie! You are always welcome within my place so you can read a lot more about our collection in order to find some tips about internet buying!
Props for these kinds of an excellent post, keep up your fantastic function.
Nicely accomplished. I enjoy your posts.
I’m writing to make you be aware of of the awesome discovery my wife’s daughter obtained using your site. She picked up such a lot of things, with the inclusion of how it is like to have an ideal teaching mood to let folks smoothly learn selected extremely tough issues. You really surpassed our own desires. I appreciate you for presenting the helpful, trusted, educational and even fun tips on your topic to Tanya.
Audio started playing when I opened up this web site, so annoying!
It is really a great and useful piece of information. I’m glad that you shared this helpful info with us. Please keep us informed like this. Thank you for sharing.
clip rap us rap us mp3 rnb rap francais rap us
This is really interesting, You are a very skilled blogger. I have joined your feed and look forward to seeking more of your excellent article. Also, I’ve shared your site in my social networks!
You got fantastic nice ideas there. I developed a research on trading and got most peoples will accept your site.
Whats up! I just wish to give a huge thumbs up for the nice data you will have right here on this post. I will likely be coming again to your blog for more soon.
I got invited to a special page with some secret info about making money and I want to share this info with you. There is a piece of software that takes the pain out of making money online. Imagine making money 24 hours a day without even needing a website. Imagine never having to write articles, pay for clicks, build and maintain websites, and all that. Obviously, this is a tactic that has never been seen before. And I guarantee you’ll understand the genius of it within 30 seconds. The best part about this thing is that you will see that it works right away. There’s no waiting for anything to kick in. Results can happen in as little as 30 seconds. If you are tired of slaving your life away looking for the next big thing and spending 10 or more hours a day trying to play by the search engine rules, you really need to check this out -> http://tinyurl.com/chdiscount
The actual awesome fresh posts retain me arriving the following repeatedly. Thank you so much.
you are in point of fact a excellent webmaster. The site loading velocity is amazing. It sort of feels that you’re doing any unique trick. Also, The contents are masterwork. you have performed a fantastic job on this topic!
There’s clearly a bundle to discover more on this kind of. I reckon that you have made positive good aspects in options additionally.
I’ve very discreet away from (Or( luckily always prudently, however it do stabalize me personally 7 transspecies to vanish away Two.
Hello amazing topic we have going there! climber.com review
Hi there! I just wanted to ask if you ever have any issues with hackers? My last blog (wordpress) was hacked and I ended up losing many months of hard work due to no back up. Do you have any methods to stop hackers?
I like when you discuss this type of stuff inside your posts. Perhaps might you continue this?
There are some attention-grabbing cut-off dates in this article however I don’t know if I see all of them center to heart. There may be some validity but I’ll take maintain opinion until I look into it further. Good article , thanks and we wish extra! Added to FeedBurner as properly
That is a great perspective, yet is not produce any sence whatsoever discussing of which mather. Any way thanks as well as pondered try and talk about your own place directly into delicius but it really is apparently an issue in your blogs is it possible to please recheck the item. gives thanks just as before.
Le poker est procédé dans des cercles de jeux , les casinos , en parties privées et de davantage en davantage sur télétraitement via les sites de poker en face . Le poker dans les casinos et sur les sites en face se résumé aux formes courantes que sont le Stud , et les jeux de poker ouverts à cartes communes ( Flops ) . Parmi les formes les plus pratiquées de poker , on note que le Texas Hold Em est le jeu le meilleur populaire . Il détient une place prépondérante dans les tournois . Le championnat du Monde Poker se déroulant chaque automne à Las Vegas ( WSOP ) propose une épreuve phare où le Texas Hold em en est la variété principale . Viennent après : poker fermé
With havin so much content and articles do you ever run into any problems of plagorism or copyright violation? My website has a lot of unique content I’ve either written myself or outsourced but it seems a lot of it is popping it up all over the web without my agreement. Do you know any methods to help protect against content from being ripped off? I’d definitely appreciate it.
street fighting uncaged…
A key to upper chest thickness « Need To Build Muscle Inc. Official Blog…
Excellent blog! Do you have any recommendations for aspiring writers? I’m hoping to start my own blog soon but I’m a little lost on everything. Would you recommend starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m totally overwhelmed .. Any recommendations? Thanks!
I used to be very pleased to find this net-site.I wished to thanks to your time for this wonderful learn!! I undoubtedly having fun with every little bit of it and I have you bookmarked to check out new stuff you weblog post.
Great paintings! That is the type of information that should be shared across the internet. Shame on Google for now not positioning this publish upper! Come on over and seek advice from my site . Thanks =)