A strong chest muscle and upper body is every fitness freak’s dream come true. Incline bench workouts or incline chest presses are an excellent way to build and sustain your chest muscles. And while we all know flat-bench press workouts work, the real question still remains: does the incline chest press work the same magic?
Long story short: incline bench press works in its way to structure and sculpt your chest muscles most rigorously. Similar to flat bench workouts, your triceps and shoulders also get involved in the incline bench – an added bonus.
Toning your chest muscles, therefore, is as essential as your calf or midsection muscles. Incline bench workouts and exercises go a long way to tone your upper body muscles and give you much-needed power.
What is an Incline Bench Workout?
It is the updated version of our regular bench press workouts for chest muscles. However, in an inclined bench workout, the bench is positioned at a 30-degree angle. The flat bench workout concentrates more on the upper pecs (pectoralis major) and shoulders.
Pectoralis is a major muscle in the upper chest that constitutes the bulkiness of the chest. The pectorals are accountable for the proper circulation of air through your lungs and the movement of your arms.
A 30-degree angle may seem like a small variation, but it greatly affects the movement of your upper chest. It is a perfect balance to avoid strain on your upper pecs muscles and your deltoid (shoulder) muscles.
Inclined bench workouts are the most effective and recommended upper body exercises. It keeps your chest muscles engaged and avoids any harmful strain on your body. However, how do you ace this workout? Are there different ways of doing bench presses? Read along for more details regarding this super energetic workout!
How to Perform Incline Bench Workout?
Look out for workouts and exercises that will deeply engage your chest muscles to a greater level for your training days. The emphasis on your shoulder and pecs is greater while performing an inclined bench press.
Hence there are a few factors to consider before you decide on blasting your chest muscles on an incline bench. So how do you perfect the inclined bench position?
Set your bench at a 30 degrees angle and lie back on it. If the angle is higher than 30, then it will end up focusing on your shoulder muscles.
Place your hand on the barbell at your shoulder level. Once your back settles, lift the bar and pull it up with your shoulders extended upwards. Please take a deep breath and bring it closer to your chest muscles to align with the upper chest.
After around one count, push the bar up with an exhale. You can continue the same for around 10-12 rounds till you get exhausted. To make it more effective, you can keep adding more weights after each set.
Note: If it’s your first time on an inclined bench press, ensure to use lower weights. It will shield you from spraining your muscles if you are new to this process. (Source)
What are the Different Modified Versions of Inclined Bench Press?
If you are looking to challenge your upper body using other equipment, you can mix and match few variations. The change in the variation will help you focus on different muscles of your upper body. So let us tell you the different ways of acing the inclined bench press:
Dumbbell Incline Variation
Instead of a barbell, you are supposed to use dumbbells for the workout. With a dumbbell, you will be capable of working out both sides of your shoulder muscles. It will help create stability and balance in your upper body and avoid strain on your shoulder.
Target Muscle: Pectoralis major, collarbone muscles, costal and sternal head, forward shoulder muscle, biceps and triceps.
Below are the steps to follow while working out with a dumbbell on an incline bench press:
Adjust your bench rest to the incline position, lie on them, and hold the dumbbells by your chest.
Once you hold the dumbbells, rest them on your chest with your back resting on the bench. You must keep your midsection tight to provide maximum support while holding the dumbbells.
After you are perfectly settled, push the dumbbells towards the ceiling and right-aligned to your shoulder and after a few seconds, bring them down again and repeat the movements.
The Batwing Fly Inclined Press
If you want to add a twist to your inclined dumbbell workout, a batwing fly will do the job just well. So how do you go about this amusing workout?
Place yourself on an inclined bench and cautiously rest your back with dumbbells in both your hands.
Place the dumbbells near your pec muscles and keep your chest upright and tight before you start. The back should have a normal arch while you extend your chest.
Once you are comfortably settled with the dumbbells, extend your arms to both sides. You can maintain this posture for a few seconds and then return it to your pec muscles. You can duplicate this movement for a few sets.
Note: Always ensure to keep your chest strong and upright to avoid any injuries and strain to your chest muscles.
What are the Benefits of Incline Bench Press?
For your chest-day workouts, an incline bench press is a classic solution to get the coveted results. Below are a few benefits that you can gain out of an incline bench workout:
Develops Upper Chest Muscles
Incline bench press cardio and workout are exceptional training for building body muscles. If you are looking to gain muscle magnitude and growth, then this is the ideal workout.
It assists in developing strength and hypertrophy (build muscle size and mass). Athletes and bodybuilders can practice this workout to tone their upper chest and add muscle mass to their pecs.
Stability and Balance
In an incline bench press with dumbbells, you will be able to build stability for your upper body and shoulders. It helps you focus on the arms and shoulder and create a balance on both sides of your body.
In an incline bench press, you will be able to align your body with the weight in a seamless way. With lesser tension on your back and neck, an incline bench press will help you retain a more upright body posture.
Bench press exercises are for strengthening your chest pectoralis major muscle. However, an incline bench workout will target these muscles on a deeper level.
What are the Precautions to Take for Incline Press Workouts?
It is crucial to perform your bench press workouts with utmost safety and precision. Let us help you out with a few tricks and knacks to perfect your incline press workout:
• Use dumbbells consciously: You should refrain from dropping the dumbbells on the floor at the end of the workout. It isn’t safe for you or people standing close to you
• Proper posture: Always maintain a proper form and position while executing this workout. Focus on your leg placement, breathing, and grip over the equipment. It will aid you in maintaining a smooth flow of the workout
• Usage of Weight: If you are a beginner, you should refrain from adding more weights. If your upper body muscles are not strong enough, you can end up straining your body with heavyweights
• Ask for help: If you require help with your barbells and place the weights down, you should take assistance from your trainer. If you are new, it is better to take guidance from your fitness trainer to avoid any accidents and strains
Incline Bench Workouts: Frequently Asked Questions
Is incline bench press workout safe?
While doing an incline bench press, your shoulders are in a much safer position than a flat press. This workout reduces tension on your shoulder muscles and keeps your rotator cuffs in a safe position.
Who can all perform the incline bench workout?
Fitness enthusiasts looking to increase their muscle volume, strength and hypertrophy should opt for this workout. For example, Weightlifters, Athletes, CrossFit trainers and Bodybuilders can follow this rigorous workout to achieve the desired results.
Which bench press workout is most suited for chest training?
A standard and regular flat bench press exercise are the best suited for gaining strength for your chest. It provides a better challenge to your chest and upper body than an incline bench workout.
Incline Bench Workouts: Final Thoughts
Incline bench workouts are a great way to build your upper body muscles in no time. This training program lets you understand the weakness as well as the strength of your body.
If you are a fitness buff looking to tone and shape your chest muscle, then an incline bench press is your answer for it.
So why the delay? Get in your fitness attire, hit the gym today, and indulge in the most vigorous chest workout ever endured before!