![]() ![]() ![]() However, the incline reverse-grip barbell bench press may be more effective. The incline barbell bench press is probably the most popular exercise for targeting your upper chest.Don’t go as heavy as you would with the flat barbell bench press.When lifting heavy weights, have a spotter ready for safety.Hold the bar deep in your palms and wrap your thumbs securely around the bar. Never use a false (aka thumbless or “suicide”) grip with the incline barbell bench press.An angle of 45 degrees is recommended because, when compared with other angles (0, 28, and 56), the clavicular head of the pectoralis major was found to be most active at 44 degrees, and 45 degrees is the closest setting.Tucking in your elbows also reduces the pressure on your shoulders, which are prone to injury with this and other pressing exercises.Planting your feet firmly on the floor, arching your back, retracting your shoulder blades, tucking in your elbows, and straightening your wrists allow you to produce a strong foundation from which to press and get your whole body behind the lift.Exhale as you press the barbell back up to the starting position.Inhale as you lower the barbell to your chest, keeping your elbows tucked in.Retract (push together) your shoulder blades and straighten your wrists.Dismount the barbell using a wider-than-shoulder-width grip.Spread your legs, bring your feet back, and place them firmly on the ground.Lie supine (on your back) on a bench inclined at 45 degrees.Dynamic stabilizer: Biceps Brachii (Short Head only).However, when it comes to incline bench press the same effects are not translated. Synergists: Anterior Deltoid, Triceps Brachii Arching your back on a flat bench press has a number of benefits for powerlifters including shortening the distance of the rep, providing a solid base at the upper back to press from, and aids with leg drive.Target muscle: Clavicular (Upper) Pectoralis Major.Facebook Pinterest Twitter LinkedIn WhatsApp Sponsored Links Exercise details ![]()
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