The incline bench press is a great exercise for building muscle mass in the upper body. It specifically targets the chest muscles, but also works the shoulders and triceps. If you’re looking to add some serious size to your upper body, then you need to start incorporating the incline bench press into your workout routine.
In this article, we’ll cover everything you need to know about the incline bench press, including how to set up and execute the exercise properly, common mistakes people make, and some helpful variations that you can try. We’ll also provide a sample workout routine that you can use to start seeing results.
So if you’re ready to start building some serious muscle mass, then read on for everything you need to know about the incline bench press!
Table of Contents
Why the Incline Bench Press?
When it comes to the bench press, there are many different variations you can perform. But out of all of them, the incline bench press is one of the most beneficial.
Here are four reasons why you should be incorporating the incline bench press into your routine:
1. It targets your upper chest more than the flat bench press.
When you perform the incline bench press, you are forced to move the weight further away from your body, which targets your upper chest muscles more than the flat bench press. If you want to build a bigger and stronger upper chest, this is a great exercise to include in your routine.
2. It’s easier on your shoulders than the flat bench press.
The incline bench press is a great exercise for people who have issues with their shoulders when doing the flat bench press. By inclining the bench, it takes some of the pressure off of your shoulders and puts it on your upper chest muscles instead.
3. It increases muscle mass in your upper body.
The incline bench press is a great exercise for increasing muscle mass in your upper body. When you perform this exercise, you are working not only your chest muscles, but also your shoulder and triceps muscles.
This means that you will see an increase in muscle mass in all of these areas when you start including this exercise in your routine.
4. It’s a great exercise to help improve your posture.
Poor posture can lead to many different health issues, including back pain. The incline bench press is a great exercise for helping improve your posture because it strengthens the muscles in your back and upper body.
When these muscles are strong, they can help keep your spine in alignment, which will help reduce or prevent back pain from occurring.
How to Set Up for the Incline Bench Press
The incline bench press is a great exercise for targeting the upper chest muscles. Before starting, make sure you have the right equipment in place. You will need an incline bench, weight plates, and a barbell.
To set up for the incline bench press, start by placing the incline bench in the correct position. The bench should be set at a 45-degree angle to allow for optimal muscle recruitment.
Next, add weight plates to the barbell. The amount of weight you use will depend on your strength and experience level.
Once you have added weight plates to the barbell, place the barbell on the supports of the incline bench.
Next, lie down on the bench and position your hands on the barbell with your palms facing away from you. Make sure your shoulders are positioned over the barbell and your feet are flat on the floor.
Now it’s time to lift the barbell off of the supports and bring it to arm’s length above your chest. Take a deep breath in and hold it as you lower the barbell down to your chest.
Pause briefly before pressing the barbell back up to arm’s length. Exhale as you perform this portion of the exercise.
Make sure to keep your abdominals engaged throughout the entire movement to protect your spine. Repeat for desired number of repetitions.
The Right Way to Execute the Incline Bench Press
The incline bench press is a great exercise for developing the upper chest.
Here are the right way to execute it:
1. Lie on your back on an incline bench, with your feet flat on the floor. Make sure that the bench is set to a height that allows your elbows to be parallel to the floor when your arms are fully extended.
2. Hold the weight at shoulder width and slowly lower it down to your chest.
3. Pushing off your chest, press the weight back up to the starting position.
4. Keep your elbows close to your body as you press the weight up.
Common Mistakes People Make when doing incline bench press
It’s no secret that the incline bench press is a great exercise for developing the upper chest. However, many people make common mistakes while doing this exercise, which can lead to poor results or even injuries.
Not using enough weight
One of the most common mistakes people make when doing incline bench press is not using enough weight. When doing this exercise, you want to lift enough weight so that you reach muscle failure within 8-10 repetitions.
If you are not lifting enough weight, you will not be able to properly overload your muscles and you will not see results.
Not using a spotter
Another common mistake people make when doing incline bench press is not using a spotter. When lifting heavy weights, it is always a good idea to have a spotter nearby just in case something goes wrong. If you attempt to lift too much weight without a spotter, you could end up getting injured.
Lifting with improper form
Lifting with improper form is another common mistake people make when doing incline bench press. When performing this exercise, you want to keep your back pressed firmly against the bench and your feet flat on the ground.
You should also avoid arching your back or bouncing the bar off your chest. Instead, focus on lifting the bar in a slow and controlled manner.
Not taking enough rest between sets
Not taking enough rest between sets is another common mistake people make when doing incline bench press.
When lifting heavy weights, it is important to give your body ample time to recover between sets so that you can perform at your best possible level each time you lift weights. In general, you want to wait at least three minutes between sets when lifting heavy weights.
Forgetting to breathe correctly
Forgetting to breathe correctly is another common mistake people make when doing incline bench press.
When performing this exercise, you want to inhale as you lower the bar and exhale as you lift the bar. This will help ensure that you are getting the most out of each repetition.
Beneficial Variations of the Incline Bench Press
The incline bench press is a great exercise for developing the chest muscles, but there are many variations of the exercise that can make it even more beneficial.
One variation is to use a decline bench instead of an incline bench. This will place more emphasis on the lower portion of the chest muscles.
Another variation is to use dumbbells instead of a barbell. This will allow you to move through a greater range of motion and target the muscles more effectively. You can also vary the weight you use, depending on your strength and fitness level.
Another great variation is to do pushups on an incline bench. This will increase the intensity of the exercise and help you to target the muscles more effectively. You can also vary the position of your hands on the bench, depending on which muscles you want to target most.
Finally, you can also vary the speed at which you lift and lower the weight. This will help you to focus on different aspects of the muscle contraction and improve your overall strength and fitness.
Putting It All Together – A Sample Workout Routine
Now that you know how to incline bench press for maximum muscle growth, let’s put it all together with a sample workout routine.
This routine is designed for intermediate to advanced lifters who are looking to add size and strength to their upper chest muscles.
If you are a beginner, you may want to start with a lighter weight and fewer repetitions.
If you are an advanced lifter, you may want to increase the weight and/or the number of repetitions.
Either way, make sure to warm up properly before each workout and always use proper form.
Sample Workout Routine:
- Incline Bench Press – 4 sets of 8-12 repetitions
- Dumbbell Flyes – 3 sets of 10-12 repetitions
- Pushups on an Incline Bench – 3 sets of 12-15 repetitions
- Rest for 60-90 seconds between each set.
Start with a weight that you can lift for the desired number of repetitions with good form.
As you get stronger, you can increase the weight.
FAQs about the Incline Bench Press
What muscles does the incline bench press work?
The incline bench press is a great exercise for targeting the upper chest muscles. However, it also works the shoulders and triceps to a certain extent.
What is the best weight to use for the incline bench press?
The best weight to use for the incline bench press will depend on your strength and fitness level. If you are a beginner, you may want to start with a lighter weight and increase the weight as you get stronger.
If you are an advanced lifter, you may want to increase the weight and/or the number of repetitions.
How often should I do the incline bench press?
The incline bench press is a great exercise to do 2-3 times per week. Make sure to give your muscles time to recover between workouts.
What are some common mistakes people make when doing the incline bench press?
Some common mistakes people make when doing the incline bench press include using too much weight, not resting long enough between sets, and forgetting to breathe correctly.
Remember to warm up properly before each workout and always use the proper form.
Conclusion – Start reaping the benefits of this great exercise today!
Now that you know how to incline bench press for maximum muscle growth, put it into practice and start reaping the benefits today.
Remember to warm up properly before each workout and always use proper form. If you are a beginner, start with a lighter weight and increase the weight as you get stronger.
If you are an advanced lifter, you may want to increase the weight and/or the number of repetitions. Either way, make sure to focus on your breathing and always use good form.
In no time, you’ll see great results! Thanks for reading!