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. For a close-grip incline press, place your hands 14-18 inches apart on the barbell (each hand will be on the edge of the knurling on the bar). 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.
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. 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.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight, or have your spotter help you rack the weight in a controlled manner. Weight can be added to the bar between sets.
Benefits:
The incline press is one of the best compound pressing movements around.
It is an ideal exercise for developing your chest, triceps and shoulders and when utilized properly, it can help create impressive power, strength and muscle mass in those muscles.
The close-grip incline press could also be considered one of the kings off all tricep movements when it comes to building mass.
There is more concentration placed on the triceps and it can be extremely effective in maximizing tricep development. With the focus more on triceps, you may have to use a lighter weight at first, but make sure you maintain proper form.
Keeping your elbows tucked is extremely important with a closer grip to keep your shoulders and elbows healthy, and to keep the concentration on the triceps.
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 neutral...
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[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/qPXAU4pkst8
[3] http://www.youtube.com/embed/9JBJVlEn09o
[4] http://www.youtube.com/embed/neFCAQrSk-c
[5] http://www.youtube.com/embed/pLXS0OVN0G8
[6] http://musclepharm.com/exercise/flat-barbell-bench-press-chains
[7] http://musclepharm.com/exercise/incline-barbell-bench-press-5-count-method
[8] http://musclepharm.com/exercise/incline-barbell-bench-press-medium-grip
[9] http://musclepharm.com/exercise/incline-barbell-bench-press-28-method
[10] http://musclepharm.com/exercise/incline-barbell-bench-press
[11] http://musclepharm.com/exercise/incline-barbell-bench-press-quarter-rep-method
[12] http://musclepharm.com/exercise/incline-barbell-bench-press-quarter-rep-method-0
[13] http://musclepharm.com/exercise/incline-barbell-bench-press-wide-grip
