Incline Bench Press

Introduction

The incline bench press is a powerful variation of the traditional bench press, specifically designed to target the upper chest muscles, along with the shoulders and triceps.

This guide covers everything you need to know about the incline bench press, including how to perform it correctly, variations, benefits, common rep schemes, and tips for getting the most out of this exercise.

How to Perform

Setup

1. Position the Bench: Set the bench at a 30-45 degree incline under the barbell. You can go higher or lower, but this is typically the range we aim for.
2. Barbell Height: Ensure the barbell is set at a height that allows you to comfortably unrack and rerack the weight.
3. Grip Width: Lie down on the bench and grip the barbell with your hands slightly wider than shoulder-width apart. Your thumbs should wrap around the bar.

Execution

1. Unrack the Bar: With your feet firmly planted on the ground and your back slightly arched, unrack the barbell and hold it above your chest with straight arms.
2. Lower the Bar: Inhale deeply, then slowly lower the barbell to your upper chest, keeping your elbows at about a 45-degree angle to your body.
3. Press the Bar: Push the barbell back up to the starting position, fully extending your arms. Exhale as you complete the press.

Key Tips

• Maintain a Tight Core: Keep your core engaged throughout the movement to stabilize your body.
• Proper Foot Placement: Your big toe, little toe and heel should be flat on the ground, providing a solid base.
• Control the Movement: Lower the barbell in a controlled manner to avoid bouncing it off your chest.

Common Mistakes to Avoid

Avoiding common mistakes can help you get the most out of your incline bench press workouts and reduce the risk of injury. Here are some frequent pitfalls to watch out for.

1. Bouncing the Bar: Avoid using momentum by bouncing the bar off your chest. This can lead to injury and reduces the effectiveness of the exercise.
2. Flared Elbows: Keep your elbows at a 45-degree angle to avoid excessive strain on your shoulders.
3. Lifting Hips: Keep your hips on the bench to maintain proper form and prevent lower back strain.
4. Inconsistent Grip: Ensure your grip is even on both sides of the bar to maintain balance and control.

Benefits

The incline bench press offers numerous benefits that can enhance your overall strength and physique. Here are some key advantages of incorporating this exercise into your routine.

1. Upper Chest Development: Specifically targets the upper portion of the pectoral muscles, helping to create a well-rounded chest.
2. Shoulder Strength: Engages the anterior deltoids more than the flat bench press, promoting shoulder strength and stability.
3. Functional Strength: Enhances strength useful in daily activities and other sports, particularly those involving pushing movements.

Common Rep Schemes

Different rep schemes can be used to achieve various fitness goals with the incline bench press. Here are some common rep schemes to consider.

1. Straight Strength Sets (1-6 Reps)
   • Description: Low reps with heavy weights.
   • Purpose: Maximize strength.
   • Example: 3-5 sets of 1-6 reps at 80-95% of your one-rep max (1RM).
   • Proximity to Failure: 2-4 ****Reps in Reserve (RIR)
2. Straight Hypertrophy Sets (6-12 Reps)
   • Description: Moderate reps with moderate weights.
   • Purpose: Promotes muscle growth through mechanical adaptations. ⬇️ Metabolic Fatigue
   • Example: 3-5 sets of 6-12 reps at 60-80% of your 1RM.
   • Proximity to failure: ≤ 3 Reps in Reserve (RIR)
3. Straight Hypertrophy / Muscular Endurance Sets (15-30 Reps)
   • Description: Higher reps with light-moderate weights.
   • Purpose: Promotes muscle growth through metabolic adaptation. ⬇️ mechanical fatigue.
   • Example: 3-5 sets of 15-30 reps at 30-50% of your 1RM. ≤ 2 Reps in Reserve (RIR).
4. Pyramid Sets
   • Description: Gradually increasing or decreasing reps and weight with each set.
   • Purpose: Combines heavier loads while maintaining volume.
   • Example: 12 reps at 60%, 10 reps at 70%, 8 reps at 80%, 6 reps at 85%, then reverse the order.
5. Rest Pause Sets (40-60 total reps)
   • Description: accumulate reps by performing a set to near failure, then continuing after a short rest.
   • Purpose: Maximizes muscle fiber recruitment and adds variation.
   • Example: Perform max reps at 60%, rest 30 seconds, perform another max rep set, rest 30 seconds. Repeat until you achieve the target total reps.

Warm-Up Routine

A proper warm-up routine is crucial to prepare your muscles and joints for the incline bench press, reducing the risk of injury and improving performance. Here’s a 15-minute protocol to get you ready.

1. Raise (2-4 Minutes)
   • Light Cardio: Perform 2-4 minutes of light cardio such as brisk walking, jogging, or cycling to increase your heart rate and blood flow.
2. Activate (2-4 Minutes)
   • Scapular Push-Ups: 2 sets of 6-8 reps (In a push-up position, retract and protract shoulder blades without bending elbows. Maintain a neutral spine.)
   • Plank to Downward Dog: 2 sets of 10-12 reps (From a straight arm plank position, drive your hands into the floor and raise you hips. Push your head through your shoulders for maximum range.)
3. Mobilise: (2-4 Minutes)
   • PVC Pipe Shoulder Dislocates: 1 set of 6-8 reps per side (On all fours, place one hand behind head, rotate upper body, and keep hips stable.)
   • Cat-Cow Stretch: 1 set of 10 reps (Alternate between arching and rounding your back, moving slowly through the spine.)
4. Potentiate: (2-4 Minutes)
   • Dumbbell Incline Bench Press: 1-2 sets of 5-10 reps at approximately 50% of your intended working weight.

Advanced Techniques

Advanced techniques can help experienced lifters push past plateaus and achieve new levels of strength. Here are some methods to consider:

1. Pause Incline Bench Press: Pause at the bottom to increase time under tension and build strength.
2. Spoto Press: Similar to a paused bench press but with the bar stopping just above your chest. This increases tension and control.
3. Tempo Incline Bench Press: Take 3-5 seconds to lower the bar, then press up explosively.
4. Explosive Incline Bench Press: Lift the bar as quickly as possible during the concentric phase to develop power.
5. Reverse Band Incline Bench Press: Attach resistance bands to assist during the lift’s initial phase and allow for overloading the top portion.
6. Cluster Sets: Perform multiple mini-sets with short rest periods to increase volume and intensity without reaching failure.

Common Variations

Incorporating variations of the incline bench press can target different muscle groups and add variety to your workout routine. Here are some common variations to consider.

1. Dumbbell Incline Bench Press
   • Target Muscles: Engages stabilizing muscles more than the barbell version.
   • Setup: Use a pair of dumbbells instead of a barbell.
   • Execution: Perform the press with dumbbells, ensuring a controlled motion.
2. Close-Grip Incline Bench Press
   • Target Muscles: Places more emphasis on the triceps.
   • Setup: Use a narrower grip, with hands shoulder-width apart.
   • Execution: Same as the incline bench press, but with a narrower grip.
3. Smith Machine Incline Bench Press
   • Target Muscles: Increases stability emphasizing the upper chest and anterior deltoids.
   • Setup: As with a normal incline bench press, but within a smith machine.
   • Execution: As with a normal incline bench press, but within a smith machine.
4. Incline Bench Press with Bands
   • Target Muscles: Adds resistance throughout the range of motion, increasing difficulty.
   • Setup: Attach resistance bands to the barbell and secure them to the bench or floor.
   • Execution: Perform the press with added resistance from the bands.
5. Single-Arm Dumbbell Incline Bench Press
   • Target Muscles: Improves unilateral strength and stability.
   • Setup: Use one dumbbell, holding it with one hand.
   • Execution: Perform the press with one arm, maintaining balance and control.

Conclusion

The incline bench press is an excellent exercise for building upper chest strength and muscle mass. By understanding the correct form, incorporating variations, following key tips, and utilizing different rep schemes, you can maximize the benefits of the incline bench press while minimizing the risk of injury.

Ready to become your FITTest self? Sign up for your 5-day free trial!