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.
5 Count Up, 5 Count Down Method
Step 3: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. While keeping your air in, lower the weight with the bar in line with your upper chest/collarbone area. With the 5 COUNT METHOD, make sure you take 5 seconds until the bar touches your upper chest/collarbone area.
Step 4: After the bar touches your upper chest/collarbone area, press the weight back up in a straight line. With the 5 COUNT METHOD, make sure you take 5 seconds to press the weight up, pressing to its original starting position to complete the rep. Make sure maintain tightness throughout your lower body and keep your shoulder blades pushed together and elbows tucked.
Step 5: Repeat method until desired reps are completed, taking 5 seconds for each descent and 5 seconds to press the weight up.
Benefits:
The 5 Count Up, 5 Method adds a great challenge to the incline press, which is one of the top compound pressing movements anyone can do. With the 5 COUNT METHOD, the time under tension creates more difficulty for your pressing muscles.
It is a tremendous way to build muscles, providing an excellent pump to your triceps, along with your chest and shoulders.
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 method to be used at any time during your workout, and it can be your main movement, a supplemental movement or an ideal finisher.
Step 1: Set your supports on the bench so you can unrack the barbell and be in proper position to perform the bench press. Step 2: Drape chains over the sleeve on each side of the barbell, draping them evenly and making sure the chains also are touching the floor. These can be added on the outside or inside of the weight plates....
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...
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...
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...
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...
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...
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...
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...
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[2] http://www.youtube.com/embed/neFCAQrSk-c
[3] http://www.youtube.com/embed/9JBJVlEn09o
[4] http://www.youtube.com/embed/pLXS0OVN0G8
[5] http://www.youtube.com/embed/s1TjDQLTOng
[6] http://musclepharm.com/exercise/flat-barbell-bench-press-chains
[7] http://musclepharm.com/exercise/incline-barbell-bench-press-medium-grip
[8] http://musclepharm.com/exercise/incline-barbell-bench-press-28-method
[9] http://musclepharm.com/exercise/incline-barbell-bench-press
[10] http://musclepharm.com/exercise/incline-barbell-bench-press-quarter-rep-method
[11] http://musclepharm.com/exercise/incline-barbell-bench-press-quarter-rep-method-0
[12] http://musclepharm.com/exercise/incline-barbell-bench-press-wide-grip
[13] http://musclepharm.com/exercise/incline-barbell-bench-press-close-grip
