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
- 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.
- 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).
- Bend the elbows and lower down to about chest level or a little lower.
- Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
- For muscle mass/strength, perform 3 or more sets of 6-8 reps, with one minute of rest between sets.
- Use enough weight/resistance that you can ONLY complete the desired number of repetitions. If you are lifting heavy, use a spotter.
Wishing You Great Health!
Glen Edward Mitchell
Any questions? Ask Glen