Step 1: Set your supports on the incline bench (or in the power rack) so you can unrack the barbell and be in proper position to perform the incline press. NOTE: If you are lifting by yourself, try to set the supports higher so it is easier to unrack.
Step 2: After loading the weights, lie on the bench with your spine in a neutral position. If using an adjustable bench, have it angled between 30 and 45 degrees. Position yourself on the bench so that the bar is directly over your eyes. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your traps and upper back are tight. When grasping the bar, wrap your thumbs around the bar tightly and make sure your palms are facing forward. Use a grip that will have your pinky fingers on the rings of the barbell.
Step 3: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. NOTE: Because of the angle of the incline press, unracking the weight can be difficult and can put your shoulders at risk when heavier weight is used. Try to get a spotter to unrack the weight during this movement if possible. While keeping your air in, lower the weight in a controlled motion with the bar in line with upper chest/collarbone area until the bar touches that area. Make sure the bar touches on your upper chest/collarbone area to ensure safety.
Step 4: After the bar touches your upper chest/collarbone area, press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. While pressing, make sure to maintain tightness throughout your lower body. Additionally, make sure your shoulder blades continue to be pushed together and your elbows are tucked to avoid unnecessary stress on your shoulders.
28 METHOD
Step 5: Perform seven regular reps, exhaling only when reps are completed.
Step 6: Perform seven additional reps (8-14), only move the bar much slower on the descent towards the upper chest/collarbone area. After touching the upper chest/collarbone area, press the weight slowly up, while keeping your breath in and staying tight.
Step 7: For the next seven reps (15-21), bring the bar to your upper chest/collarbone area, but when pressing, only go halfway up. Your arms will still be slightly bent at this point and again descend the bar to the upper chest/collarbone area, repeating for seven reps.
Step 8: For the final seven reps (22-28), lower the bar halfway. When it reaches the halfway point, immediately press back up, completing the rep and locking out your arms. Repeat for seven reps.
All 28 reps are done without rest.
Benefits:
The incline press is one of the best compound pressing movements around and adding the 28 Method adds an even greater challenge. The reward is a tremendous pump and the opportunity to build your pressing muscles even more.
It takes the traditional “21” method and adds seven additional slow up and down reps, creating an even bigger challenge for your muscles.
With the added difficulty of the reps, the weight you will be able to handle will be far lass than a regular incline press, so start light.
This exercise will hammer your chest, shoulders and triceps and is a perfect way to engorge your muscles with blood, creating an unbelievable pump.
Because of that, it can be a great finisher to your workout. It can also be used as a main movement if you are focusing on high-rep movements to create a significant muscle pump.
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....
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Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/s1TjDQLTOng
[3] http://www.youtube.com/embed/rXrtbyIBqu8
[4] http://www.youtube.com/embed/LvSQwSt_95M
[5] http://www.youtube.com/embed/9l1LCvai0Mg
[6] http://musclepharm.com/exercise/incline-pvc-press-hanging-kettlebells
[7] http://musclepharm.com/exercise/incline-dumbbell-fly-quarter-rep-method-0
[8] http://musclepharm.com/exercise/incline-dumbbell-fly-4-count-stretch-bottom-0
[9] http://musclepharm.com/exercise/incline-dumbbell-fly-0
[10] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-pump-method-0
[11] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-method-0
[12] http://musclepharm.com/exercise/flat-bench-dumbbell-fly
[13] http://musclepharm.com/exercise/incline-dumbbell-press
[14] http://musclepharm.com/exercise/flat-bench-dumbbell-press
[15] http://musclepharm.com/exercise/cable-crossover
