Purpose of the exercise
This bodybuilding exercise is a basic exercise that allows you to work the chest. The inclination of the bench causes the stress on the upper part of the pectorals but also on the anterior part of the deltoid (before the shoulders). The more the bench is inclined, the more the shoulders will be solicited.
The use of dumbbells makes it possible to work in a greater amplitude than with the bar and requires more activity at the level of the stabilizing muscles. It is advisable to start your chest weight training with inclined exercises if the clavicular part (top of the chest) is a weak point.
It solicits the muscles of the trunk, mainly the large and the small pectoral, the anterior deltoid, the triceps. Other muscles participate to maintain balance.
Execution of the exercise
The backrest is set at an incline of approximately 30 to 60 degrees. If you use dumbbells, start standing up with two dumbbells in your hand, then sit down on your thighs. This helps to avoid picking them up with all the risks that entails for the back.
Starting position of the weight training exercise, lying on the recumbent incline bench, the dumbbells against the shoulders, hands overhand and the feet raised by a wedge, so that the lower back is not arched. Raise and lower the dumbbells slowly without locking in the up position and stop in the down position. At the end of the series, stand up and place the dumbbells on the thighs.
Inhale when lowering the barbell or dumbbells and exhale when you return to the starting position outstretched arms.
It is not advisable to block breathing during the difficult phase, but this maneuver helps to stabilize the bust and provides a solid foundation for the muscles of the shoulders and chest. Exhale after passing the critical point, to lower the pressure caused by the breathing block.
It is necessary that the descent is slowly under control being careful not to go down too low not to stress too much the joint and the tendons.
If you work with a heavy bar, you need a partner to help you because you can be stuck under the bar. Use the dumbbells if you do not have a weight training partner.
The legs should be elevated with a wedge or placed on the dumbbell rack so that the lower back remains in contact with the bench. Sit down by putting the dumbbells on the thighs to avoid picking them up on the floor with all the risks that entails for the back.
You can do incline bench press using dumbbells or a barbell. There are also machines in weight rooms like the Smith machine.
Some practitioners finish the movement by bringing the dumbbells together, hands facing each other with the help of a wrist rotation, in order to further solicit the sternal part of the pectorals, that is to say the inside of the pecs.
The bench press taken tight with the elbows apart from the body also seems to bring more work on the inside of the pecs (sternal groove) and on the triceps.
Both of these exercises can be interesting for people who complain about having the outside of the pecs too developed compared to the inside.
Purpose of the exercise
This bodybuilding exercise is an exercise in isolation that allows you to work the upper part of the pectoral (clavicular part). It minimizes the intervention of the shoulders (anterior deltoid) and does not solicit the triceps.
Generally this bodybuilding exercise is placed at the end of the pecs as a finishing move after the heavy exercises for the mass. Free loads promote the development of muscle versus weight machines because we have to stabilize the dumbbells.
It requires the pectoralis major (upper part), the anterior deltoid and other muscles that participate to maintain the balance.
Execution of the exercise:
The backrest is set at an incline of approximately 30 °. Starting position lying on the incline bench, two hand dumbbells, arms outstretched and feet raised with wedge. Lower the dumbbells above the level of the shoulders by bending your elbows at a constant angle. The elbows do not go lower than the chest in the descent. Return to the starting position.
Inhale when lowering the dumbbells and exhale when you return to the starting position. The breathing must be fluid.
Take less weight than the dumbbell dumbbell.
It is necessary that the descent is slowly under control being careful not to go down too low not to stress too much the joint and the tendons. The elbows do not go lower than the chest in the descent to avoid excessive stress