Do you want to improve your chest and upper body strength? Then an incline dumbbell bench press is the solution. Try to do it more than the flat bench press, and you will get quick results. It is an effective workout technique that builds the muscle fibre of your chest, shoulder (deltoids), arms (biceps and triceps), and the back of your body.
But to know the best angle to do an incline bench press by shifting tension to the upper part of the body, read on.
Understanding the Incline Bench Press
The incline bench press gives variations to your usual exercise and targets the pectoral muscles of the upper portion of your body. The angles vary from the traditional bench methods because they work with the deltoid muscles. You can do it only with a bench, a barbell, and weights. Regardless of proficiency level, anyone can do it easily, even if they are just a beginner. The incline bench press is not a task under the powerlifting exercise. This muscle-strengthening exercise strengthens bones, controls blood pressure and blood glucose levels, and makes you stronger for daily activities without getting tired.
It is a compound exercise that targets the front deltoids and muscle groups of the upper part of the body. You can go for various incline dumbbell bench press angles, and angles emphasise different muscle zones of your body, allowing customised exercise for every individual.
Benefits of Incline Bench Press
The incline bench press activity offers various advantages to your body, contributing to overall strength and body aesthetics. Let’s find out the incline bench press benefits:
- Targets the chest: The incline bench press is attributed to the gradual improvement of the upper chest of the pectoral muscles. This hard-hitting body activity helps you make a stronger, more defined chest. One can easily target the upper pecs of the body (clavicular fibres of the pectoral major) and enhance the aesthetic appearance.
- Stronger and bigger shoulder: Practising this daily can improve the condition of your front deltoids. This engages in making the shoulder larger, leading to a more appealing physique. The incline bench press benefits include stronger shoulders, an appealing physique, and a balanced body.
- Strength and muscle balance: Incorporating this with the usual flat bench press can inhibit muscle imbalances. You gain more strength in your upper body muscles with improved fitness in your chest.
- Muscle stimulation: As the incline bench press involves different angles to the regular exercise, this adds variation to your traditional exercise routine, and stimulating muscle helps rapid muscle growth.
- Activates the stabiliser muscles: This engages with the stabiliser muscles in the shoulder region of your body (the girdle and the core), giving stability to your body. The supporting muscles also get stability with the help of this exercise.
Preparation for the Incline Bench Press
You should know how to do an incline bench press and prepare your body for the incline dumbbell bench press exercise. You can start the day with regular warm-up exercises (stretching or other mobility exercises) to improve the blood flow and ease the specific muscles. Confirming the equipment and its safety level is crucial for avoiding injuries. You can start the exercise on a sturdy bench set and start doing it at a good angle. Go with a weight that is a little challenging for you while ensuring control of your body.
Proper Technique of Incline Bench Press
Mastering the exact technique of the incline bench press is crucial for getting the best and maximising the strength of your body. Listed below are the methods of doing the exercise with maximised results:
- Body position: The best position is lying down with the flat feet and the shoulder blades retracted. Maintain a little bend in the lower back, and plant the back on the bench.
- Hand grip variation: Select a width grip that is comfortable for your body (wrist and shoulder). You can choose a medium grip and make the hands wider than shoulder-width apart. You can go for a narrower grip where you can place the hands closer to each other.
- Breathing techniques: Concentrate on the breathing rhythm and the pattern of your breathing exercise. Always take a deep breath before taking the weight, and do not exhale during the weight-lifting phase. Do exhale after reaching the topmost position. Then, take a second breath and start lowering.
- Range of motion and elbow positioning: Lower the weights and keep them under control until they touch the chest or the lower portion of your neck. Do not bounce the dumbbell off your upper chest. Maintain a 45-degree angle between the elbows to get the best result.
How to Incline Bench Press?
Listed is a step-by-step guide for how to do an incline bench press:
Step 1: Unrack the right first in the beginning phase. You should always have a tight grip and a good hand position.
Step 2: Lower the dumbbell under your control and keep the elbows at a 45-degree angle. The best angle for an incline bench press is 30 to 45 degrees.
Step 3: Take a break in the lower position; it will help you regain energy.
Step 4: Push the weight back up.
Step 5: Keep repeating the movement several times safely and with full consciousness.
Variation and Progression
You can add variety to enrich your daily exercise routine. Some incorporated variations come with a dumbbell or barbell while doing an incline bench press, or you can use resistance bands. These target particular muscle groups and promote overall improvement in the upper portion of your body. Stick to the rule of progressive overload and gradually increase the level of challenge.
Safety Tips to Prevent Injuries
To prevent injuries while practising the incline bench press, prioritise the safety measures. You should follow the principle of the pepper techniques to get the incline bench press benefits:
- Warm-up and stretch: Start the day with body warm-up exercises, which give you flexibility. It ensures proper blood and prepares the muscles for heavy exercise.
- Using appropriate weights: Choose a weight that gives you little challenges; you should not lose control of your body.
- Maintain proper body posture– The focus should be on maintaining a steady and stable body posture. The aligned body posture throughout the whole exercise can give you better results. Keep your feet firm on the ground and the back portion of your body pressed against the bench. Keep the shoulders retracted.
- Use a spotter or safety equipment- Keep a spotter beside you to ensure safety and prevent injury.
- Gradual progression– Focus on steady progression. A sudden increase in the weight level can cause unnecessary strain in the joints.
- Listen to the needs of your body- If you feel any irritation, discomfort, or unusual sensations in the joint or muscles, immediately pay attention. If you feel sharp pain in any part of your body during the exercise, stop doing the exercise immediately.
- Rest and recover- Take adequate rest, and give your body some time to recover to avoid overtraining.
Common Mistakes and How to Fix Them
Though the incline bench press exercise appears easy, often there are chances of overlooking mistakes, increasing the risk of injury and slow results. Let’s learn about a few potential issues incorporating the exercise to understand how to do an incline bench press without any mistakes:
- Arching your back: You cannot do back arching while doing incline bench press, though it is accepted in traditional flat benching. You may put your back at risk if you keep doing it whilst arching. Do not go for any alternative position; rather, keep your back flat on the bench throughout the process. Remember, your body posture and technique are more important in the incline bench press.
- Not using a spotter: You can use a spotter to improve your safety of weight movement. You should always remember that the spotting technique must be accurate, and the spotter should know when to intervene.
- Not using your legs: Driving through your legs will create a strong base while doing an incline bench press, and using your heels will increase in power so that you can press heavier weights. You should make sure that the positioning of your legs is correct at the beginning. Then, train the legs for a strong drive and progress slowly.
- Not locking the dumbbells: Another common mistake is not locking the dumbbells at the beginning of the movement or on the way down to the bottom. It is one of the common mistakes that the majority of people make very often.
- Proper breathing- Breathing generates power in your body, so keep breathing rhythmically. Do not hold your breath for too long. Instead, take a deep breath before lifting the weight, exhale while pushing up the weight, and inhale in the lowering phrase.
Conclusion
Though the incline bench press technique is slightly different from the traditional bench press exercise, mastering it can maximise the benefits for your body. Practise this exercise without getting injured by following the proper method. Perform it at the best angle, as it will show results in the targeted portions of your body (the upper and lower chest, shoulders, arms, and even the back). The incline bench press benefits upper body strength and gives you a balanced physique. But you should do it properly, as following the method is the most concern.
Always stick to the guidelines and target for steady development. Gradually increase the frequency, level, and intensity of the exercise for stable and long-lasting results.
