Inclined bench

Purpose of the exercise

This training exercise is a basic exercise that can work the chest. The angle of the bench is wearing the stress on the upper pecs but also on the anterior deltoid (front shoulder). Will be more inclined bench, shoulders more will be asked.

Using dumbbells can work in a larger amplitude than the bar and requires more activity at stabilizing muscles. It is advisable to start your weight training exercises for the chest inclined if the clavicular portion (top of chest) is a weak point.

muscles targeted

He asks the core muscles, especially the large and small pectoral, anterior deltoid, triceps. Other muscles involved to maintain balance.

Execution of the exercise

The case is set at an angle of about 30 to 60 degrees. If you use dumbbells, start standing with two dumbbells in hand, then sit by placing them on the thighs. This avoids the pick down with all the risks that entails for the back.

Starting position of strength training exercise, lying on the bench inclined bench, dumbbells against your shoulders, palms downwards and feet up by a wedge, so that the lower back is not arched. Up and slowly lower the dumbbells without locking in a high position and stop in the down position. At the end of the series, pick up and place the dumbbells on thighs.

breathing

Inhale while lowering the bar or dumbbells and exhale when you return to the starting position with outstretched arms.

It is not advisable to stop breathing during the difficult phase, but this maneuver helps to stabilize the torso and provides a solid foundation for the muscles of the shoulders and chest. Exhale after passing the critical point for the pressure drop caused by the respiratory blockage.

Safety

It must be done slowly downhill under control careful not to get too low not to stress too much joint and tendons.

If you work with a heavy bar, there must be a partner helps you because you can be stuck under the bar. Use dumbbells if you do not have a partner training.

The legs should be raised with a hold or put on the dumbbell rack for the lower back stays in contact with the bench. Sit by asking the dumbbells on your thighs avoids the pick down with all the risks that entails for the back.

variants

Can be inclined bench press using dumbbells or a bar. There are also machines in gyms as the Smith machine.

Some practitioners complete the movement by bringing the dumbbells hands face to face with a wrist rotation, in order to solicit the sternal portion of the pectoral, ie inside the chest.

The close grip bench press with elbows away from the body also seems to be more work on the inside of the chest (sternal furrow) and the triceps.

These two exercises can be interesting for people who complain of chest outside too developed from within.