Incline Chest Press: It gives you a great upper body pump and is also good for building the upper chest muscles which a lot of people lack.
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Many people do this and it turns a shoulder press into
an incline chest press.
Use the seated chest press, the seated
incline chest press, the pectoral fly machine and the weight - assisted dip / chin machine.
Then he continues with the same number of dumbbell bench presses, leverage
incline chest presses and dumbbell flyes.
Don't be afraid to go up to what people would consider a shoulder angle when doing
incline chest presses.
Not exact matches
To work on his
chest, he does 4 sets of 12 reps each of medium - grip, barbell
incline bench
presses.
After all, this bench
press version was invented for the purpose of placing a more intense focus on stimulating the
chest fibers that the flat and
incline versions can't hit that well.
After the pyramided flat barbell bench
presses, your
chest muscles will be severely fatigued and this will limit the weight you can lift on the
incline bench, so keep it real.
The
incline barbell bench
press is another exercise that's a key part of developing
chest thickness.
Accordingly, our advice for anyone wanting to see their
chest gains go through the roof would be this: start your
chest workouts with 4 sets of reverse - grip bench
presses, then move on to the
incline variant.
The
incline dumbbell bench
press is a great compound classic for building upper
chest mass.
To better isolate his upper
chest fibers, he uses dumbbells for
incline presses with a neutral grip; and to effectively train his outer and inner pecks he loads his peck deck machine with rubber bands that increase the tension at the end of the movement.
He now trains his
chest once or twice per week with peck decks, dips and
incline presses, keeping the reps in the 6 - 12 range and working up in weight and down in reps for three sets.
A1 Bench
Press * — 3 x 8 (with 75 % of your 1 rep max) A2 Barbell Rows * — 3 x 8 B1 incline dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10
Press * — 3 x 8 (with 75 % of your 1 rep max) A2 Barbell Rows * — 3 x 8 B1
incline dumbbell
press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10
press — 3 x 8 B2 T - bar row or a
chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10 - 12
The dumbbell bench
press can be performed either flat, on an
incline, or even on a decline for that matter, and it is one of the most effective
chest exercises there is.
Another highly efficient mass builder, the
incline barbell bench
press can make your
chest burn like very few other exercises.
Heavy benching can bring you a shoulder,
chest or joint injury very easy (also a droopy looking
chest) so in 90 % of the time i substitute it with
incline bench
presses.
So, for your
chest exercises, you may choose: flat bench barbell
press,
incline dumbbell
press, and hammer
chest press, where you'd then rotate them over each workout.
The close grip bench
press is an excellent tool to add to your
chest building arsenal, as well as the
incline bench
press.
To really lose man boobs though, as well as using exercises like the
incline dumbbell
press to develop the upper
chest, you also need to lose the fat over that lower
chest.
By bringing the dumbbells in at the top, not only do you isolate the pecs (as opposed to the anterior deltoids) better than in the barbell
incline press, but you also stimulate those inner fibers near the midline of your upper
chest, to really bring out that pec separation line.
Sample Exercise Setup:
Chest — 3 exercises, 1
incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead
press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises,
press of some kind, extension, hack or
press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
One common mistakes that many lifters do when performing the
incline bench
press is shorting their reps at the top and bottom and not going to full extension, which is crucial for fully engaging the upper
chest.
The best exercise to hit this part of the
chest is the
incline barbell bench
press.
The
incline dumbbell
press and the
incline dumbbell flyes are the classic
chest exercises he relies most on for a solid
chest workout.
When you switch to an
incline bench
press you target the upper portion of your
chest muscle group.
For example, if you are doing a
chest workout which is bench
press,
inclines, and flys then use the bench
press as the warmup exercise.
You can use exercises like weighted pushups, dips, the neck
press and
incline pushups to train your
chest.
Incline flyes are a great complement to incline dumbbell presses to develop the upper portion of the
Incline flyes are a great complement to
incline dumbbell presses to develop the upper portion of the
incline dumbbell
presses to develop the upper portion of the
chest.
Don't listen to all these guys who give you twenty different exercises for the
chest —
incline presses, decline
presses, the flat bench
press,
incline, decline and flat dumbbell flys, cable crossovers, front raises, pullovers... from what I've found, overtraining the
chest really doesn't get anyone anywhere.
For example,
incline pressing is one of the best ways to ensure your upper
chest doesn't fall behind.
And since the upper
chest makes up such a small portion of your overall pecs, there's no need to directly train it any further using a flye movement if you're already performing an
incline press as part of the workout.
Is it something to add in to an existing routine (for example, mine is
incline barbell
press, flat barbell
press,
incline db
press, weighted
chest dips), or is it something you'd just rotate in every once in awhile for variety?
This is why research shows that certain exercises, like the flat and decline bench
press, emphasize the main (large) portion of the
chest muscle, whereas others, like the
incline and reverse - grip bench
press, emphasize the smaller upper portion.
To target the upper (clavicular)
chest region and fill out your upper
chest, you should perform the
incline bench
press in your
chest workout.
Incline dumbbell
press — this is a compound exercise that targets the
chest but also works the triceps and shoulders to a lesser extent.
It also turns out that
incline pressing is a great exercise to hit your pec major (your main
chest muscle) as well.
If you want to make sure your upper
chest doesn't fall behind your lower, you are going to want to do a lot of
incline pressing.
As we talked about earlier the
incline bench
press builds your upper
chest more than flat benching does.
The benefit of the
incline bench
press is that this position helps to target the upper
chest.
The upper
chest is a MUST to work if you want complete
chest development... and the
incline barbell
press is a key exercise.
The standard barbell
incline press focuses on the upper
chest, shoulders and triceps.
I'm focusing on my upper
chest... meaning 2 of the 4
chest exercises I do are
incline positions (
incline DB
presses and
incline flyes).
Flat
presses work your upper
chest somewhat, but
incline presses are better.
For example, instead of starting off with bench
press, start your
chest workout with
incline barbell
press.
The reason he does
Chest & Shoulders is because of the (obvious) synergy of exercises like Bench
Press /
Incline Bench
Press.
Chest barbell incline press, dumbbell incline press, barbell bench press, dumbbell bench press, incline dumbbell flye, flat bench dumbbell flye, parallel bar dip, Rader chest pull or «breathing» pullover (after heavy squats or deadli
Chest barbell
incline press, dumbbell
incline press, barbell bench
press, dumbbell bench
press,
incline dumbbell flye, flat bench dumbbell flye, parallel bar dip, Rader
chest pull or «breathing» pullover (after heavy squats or deadli
chest pull or «breathing» pullover (after heavy squats or deadlifts).
U mean Dumbbell
Incline press 4 set 12 rep each,
Chest Flys with Dumbbells (On Bench) 4 set 12 rep each right?
The machine
chest press can be done with different kinds of equipment: lying on a flat bench, an
incline bench or seated with a straight back.