The incline bench press exercise is used to target the clavicular head of the pectoral muscle. The clavicular head of the pectoral muscles is the part of the chest muscles that give the upper chest its visible shape. Due to the fact that the flat bench exercise dont effectively target the upper chest muscles, the incline bench press exercise is used to increase the focus on those upper chest muscles.
However, if you perform the incline bench press exercise with incorrect angle or with too much weight, the focus of the exercise will shift away from the upper chest muscles to the anterior deltoids. Because the anterior deltoids is also performed in the bench press exercise, it is important to follow specific standards for ensuring that the upper chest muscles are being targeted during the exercise. The angle of the incline bench press exercise will determine the muscle that are targeted during the exercise.
How to Do the Incline Bench Press for Upper Chest
If the lifter make the incline to be very shallow, such as to 15 degrees, the exercise is similar to a flat bench press exercise, and allows for the lifting of heavy weight since the anterior deltoids do not have to perform the exercise. If the lifter increase the incline to angles of 30 or 45 degrees, the upper chest muscles will be activated, but the anterior deltoids will begin to work harder at perform the exercise. If the angle of the incline is increased to 60 degrees or more, the exercise becomes more like a shoulder press exercise rather than a bench press exercise, and the anterior deltoids will perform a greater percentage of the work required to complete the exercise.
Bench press exercises should, therefore, be performed on an incline angle between 30 and 45 degrees to provide an effective strength and muscle-building exercise for the upper chest muscles. The use of strength standards for the bench press exercise provide a method of measuring an individual’s strength and there strength increases. For instance, an intermediate male lifter that weighs 80 kilograms can perform 72 kilograms for repetitions in a bench press exercise.
An intermediate female lifter that weighs 80 kilograms can perform 38 kilograms for repetitions. These strength standards are based off body weight. A lift with a heavy weight relative to an individual’s bodyweight indicates that the individual is an advanced lifter.
However, strength standards should be used as a means of establishing specific goals for an individual relative to their body weight rather than for ego building purposes. Proper form is necessary to avoid injuries and to ensure that the upper chest muscles are the primary muscles being exercised. Feet should be flat on the ground, and the shoulder blade should be squeezed together.
The lifter should grip the bar with the width slightly more than the shoulder width, and the wrists should be in a neutral position. The elbows should be tucked in between 45 and 75 degrees from the torso. The bar should be lowered to touch the upper chest, after which it should be driven upward.
If not performed with proper form, this exercise can result in stalled progress with the exercise, or cause shoulder painly. The muscles that will be activated during the incline bench press are the clavicular head of the pec minor muscle, the sternal head of the pec minor muscle, and the anterior deltoid muscles. The triceps will assist in the last portion of the movement when the lifter locks out the bar, and the serratus anterior will be active in stabilizing the shoulder blades.
A variety of equipment may be used to exercise these muscles, such as barbells, dumbbells, or cables. Additionally, exercises such as reverse grip incline bench press or landmine press exercises will activate the upper chest muscles with less strain on the shoulder joint. In order to program the incline bench press into a training routine effective, the exercise should be performed twice per week for a total of 10 to 20 sets per week.
Lower repetitions with more weight should be used to gain strength, while 8 to 12 repetitions with mid-range weights will help to increase the size of the pec minor muscles. Rows can be performed in place of incline bench press exercises to provide a balance between pushing and pulling movements in the body to avoid developing a hunched posture. Additionally, a deload period should be established every four to six weeks to allow the muscles time to recover from the intense training routine.
There are several common mistake that you should avoid during the incline bench press. Use an incline angle that is not too steep since too steep an incline will work your anterior deltoids. Avoid bouncing the bar off your chest since this removes tension from your pec minor and can lead to injuries.
Do not lift your hips off the bench since this can make your bench press unstably. If you use poor form or lift too heavy of weights during your incline bench press, you may reach a plateau or even get injured. By using the correct incline angle and proper form, and by following a strength standard for your upper body strength, you will effectively develop your upper chest muscle group.
