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.
1/4 -REP
Step 4: After the bar touches your upper chest/collarbone area, press the weight back up in a straight line. Instead of performing a full rep, only press ¼ of the way up. With a ¼-rep complete, lower the weight back to your upper chest/collarbone area.
Step 5: After the bar touches your upper chest/collarbone area again, press the weight back up in a straight line to its original starting position to complete the rep, exhaling only once the rep is completed. Maintain tightness throughout your lower body and keep your shoulder blades pushed together and elbows tucked.
Step 6: Your quarter-reps and one regular rep combined are considered one full rep on this exercise. Repeat method until all desired reps are completed
Benefits:
The Incline Bench Press is one of the top compound pressing movements, and the ¼-Rep Method adds even more intensity to the exercise, adding an additional quarter-rep to each full rep to create an unbelievable pump and challenge.
It is a tremendous way to burn out your muscles, providing an excellent pump to your triceps, along with your chest and shoulders.
This can also be a great method to help increase your power off the chest as well. The nature of the movement demands that you stay tight and adds a degree of difficulty off the chest once you finish the quarter-rep.
With the added difficulty, the weight you will be able to handle will be far lass than a regular incline press, so start light.
Using this method is a great finisher to your workout as well.
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/4u8JShg1ius
[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
