Wednesday, June 13, 2007

Incline Bench Press

Ask Glen!

Q. Glen What is a Incline Bench Press?

A.The incline bench press is a variation on a traditional flat chest press and a great way to recruit your muscle fibers in a different way. This version targets the upper part of the chest, though you'll still be working the entire chest area. Because you're at an incline, you may need less weight than you use with a flat chest press.

How to Do It

  1. Lie on an incline bench or you can use a step and put extra risers on one end to create an incline. Another option is to use an exercise ball.
  2. Hold the weights (bar or dumbbells) straight up over the chest. Make sure the hands are over the chest and not the shoulders (so your hands will also be at an angle instead of straight up).
  3. Bend the elbows and lower down to about chest level or a little lower.
  4. Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
  5. For muscle mass/strength, perform 3 or more sets of 6-8 reps, with one minute of rest between sets.
  6. Use enough weight/resistance that you can ONLY complete the desired number of repetitions. If you are lifting heavy, use a spotter.
Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Glen Edward Mitchell

Any questions? Ask Glen

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Lawrenceville, Georgia, United States
Is the Founder of Fitness Builders 4 Life,the WorkOut GEM,G350,G180, G90, Eat 4 Life, Clean, Lean & Mean & Ask Glen. The mission of the Fitness Builders is to provide the community with health education and to empower people to change unhealthy lifestyles thereby increasing life expectancy. By educating the community on healthier lifestyle practices it is the intent of Fitness Builders to reduce the ravages of obesity, heart disease, cancer and other lifestyle or self inflicted diseases. Glen is also a AMA Certified Nutrition Specialist and a ACE, ACSM, NASM Certified Personal Trainer has 30+ years in Sports, Exercise Science and Nutritional Food Management, Learning and Mentoring Men and Women on a more Mental & Physical Healthy Life Style consisting of a low fat, low salt, Low carbohydrate, high protein, organic nutrition which also includes moderate exercise and mental awareness. Stay Informed, Live long and be Mentally and Physically Healthy! Any questions? Ask Glen!

Any Questions? Ask Glen!