In my last article I explained how to flat bench press correctly.
Now let’s take a look at how to incline bench press in a way that really stimulates the upper portion of the pecs.
Firstly, understand that inclines are very important to emphasize the line of separation between the pecs. Without developing your upper chest, the line disappears making things appear a little flat.
Check out this short video clip…
(1) Now, the first point is that it is NOT necessary to incline the bench at a high angle. In fact, the first hole up from the ‘flat’ position will do nicely. Stimulating the upper chest is more about where you lower the bar to, rather than the angle of the bench.
(2) Set yourself up to be strongest. Grab the bar where it feels most comfortable to you. Not too wide, not to narrow is best.
(3) Lower the bar quite slowly and under control to recruit the upper chest muscle fibers.
(4) Don’t bounce the weight off your chest at the bottom of the movement. Have the bar lightly touch the chest to ensure proper form.
(5) Lower the bar to the point just below where the pecs meet your chest bone (sternum) at the top. If you already have a nicely developed chest, this will be just below the ‘V’ point at the top. Don’t lower to the neck or mid-chest.
(6) Needless to say, you shouldn’t be arching your back. Make sure your upper back and butt are in constant contact with the bench. Also, ensure that your feet are flat on the floor.
(7) It should take about 2 seconds to lower the bar and 1-2 seconds for the drive up.
(8) This is not a complicated movement. Don’t focus on the weight, just focus on steadily increasing that load over time. As I say in T.A.2.0, the muscles don’t know absolute poundages.
(9) When you can hit 12 reps on any set, increase the load by the smallest increment available to you.
Can I give you my free muscle-building workout?
Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)