Incline Bench Press Benefits
Hey fellas and ladies alike! it’s that winter season once again, and we all want to find ways to get looking good before it’s time to head outside into the hot sun wearing nothing but tank tops and shorts.
One way to do this is by knowing incline bench press benefits. Don’t worry, I’ll tell you all you need to know.Heck, perhaps even some of us want to look good in our swim gear. I know I do!
And some of us want to stop feeling like crap over our low bench press numbers. I mean, looking good is one thing, but being that guy who can bench maybe 100 tops? Come on, man. I’ve been there, and I hated it. I knew I wanted to get better at this stuff.
My name is Steven, and I want you to know that nowadays I can bench about 350 lbs. It wasn’t always this way. I used to be this super heavy guy. As the head of IT for a local startup incubator, there was a time in my life when it was all about the sitting around, eating crap, and looking like a marshmallow.
I cleaned up my act and lost the weight, then decided it was time to look like a man. So, I began bulking and lifting, but struggled hard with getting my bench weight up. I began to get pretty fed up about it.
Doing some googling led me to a pretty cool program that I am going to share with you. It featured dudes just like me that improved their bench tenfold, and you can do it too. I think you’re going to love this.
The best thing to do is be proactive about it. If I were you, I would take control of your health and your strength training right here, right now.
Start by checking out the information we’ve put together for you in this review, and then figure out how you can get in on the action, whether it’s by joining a local gym or just getting together with a buddy who has some workout gear in his basement after you get this program in your hands.
Stick with me!
What Muscles Does Incline Bench Press Work?
The incline barbell bench press develops the mass and the strength of the upper and middle regions of your pectoral muscles and front delts. The incline angle of this press hits the upper part of your pecs very hard, and the main benefit in doing these incline presses is to develop the upper part of the pec muscle group.
The target muscle group of this machine is the upper chest, and the delts, as well as the triceps (the back of your arm where that bingo-wing can form).
This is the way to get that huge chest that everybody wants. Don’t worry and focus your attention on cable-crossovers in hopes of getting the pecs you want. Focus instead on doing these incline bar exercises to get the thick chest you dream of.
Incline bench press exercises are a part of nearly every athlete’s workout program. Bodybuilders, football players and everyone in between-even dancers- use them as part of their strength training regimen.
For those of you who are interested in bodybuilding, the incline should be part of your routine and the first exercise in your chest training.
Make use of that incline bar, the smith machine incline bar, and the incline dumbbell presses as a way to prep for bodybuilding. These are going to give you the upper pec thickness you need.
The incline presses are a very popular exercise in the bodybuilding world. You can do them instead of flat bar bench press to build your chest, and some bodybuilders incline 4-5 weight plates for their reps.
The top bodybuilders do 500 lbs. on the incline, and just take a look at their chest to see the proof!
How Do You Get Stronger at Incline Bench Press?
Well, the best way to get better at something is to ask for help from a master, right? And then take his or her advice and apply it, right?
Well, that’s just why I am here. I want to tell you about Critical Bench Press, a program that helps people go from flab to amazing. Heck, even if you’re just skinny and downright tired of it, this program can help you too.
Right at the top of the Critical Bench Press page, you can see this one skinny guy who got nothing but JACKED by the time he was through!
This program is going to give you all you need to be a star athlete at school, reach your own personal goals, and just feel more confident and attractive in yourself.
You will learn the best way to train so as to avoid overtraining and therefore hurting yourself. You will learn how to rest and recover your muscles. You will learn about the best way to warm up and ensure your muscles don’t get injured in your quest for strength and size.
You will also learn about why it is so important to add variation to your training as a way to keep your body guessing and not used to the work it is doing. Muscle confusion is the key to keeping those gains coming.
You will also learn the mistakes that lifters make when they are trying to increase their bench press. It is one of those things that you read about and think, “Hey, this is great!” But in reality, can cause you a lot of injury if you are not careful.
It also talks about a lot of other useful stuff too-like having a lifting buddy not just for safety, but for motivation, and assistance with your routine. You will also learn about how to eliminate common problems that come up when you are bench pressing.
You might be holding the bar wrong, putting your feet on the floor incorrectly, or even using the wrong form. This guide gets all those mistakes out in the open, so you can see what you are doing wrong and stop it right away.
I think one of the best benefits of this program has got to be the other guys that got in on it and started using it. Honestly, reading these dudes’ success stories just gives you all the motivation you could ever want.
Look at Angelo Griffin from Connecticut. He was doing 340 for a while, which I have mad respect for. But then he got it up to 390 and looks like a beast.
Next you have Nick Sanis out of Wallingford, CT, who increased his bench by 60 lbs. in just 11 weeks. Now this beast of a man boasts a huge 425 lb bench. Yeah, I wouldn’t want to mess with that guy either.
And perhaps the best is the doctor-yeah, the doc-from San Diego, California who was stuck at 300 LBS of bench weight, and then was able to gain serious strength in just ten weeks. Go read for yourself Dr. Brad Bartos’ review on the Critical Bench site!
That’s just a fraction of the good stuff that this program has to offer you. Now I will show you one of my own workout routines that I uses for the incline bench press in conjunction with this program, so you can see how I personally got stronger at this great machine.
Steven’s Workout: Incline Bench Press Full Body Circuit
This workout uses the Incline Bench Press as part of its routine.
Incline Bench Press-3 Sets, 12 Reps
Resistance Band Pull Aparts-3 Sets, 20 Reps
TRX Ball Hammy Curl-3 Sets, 12 Reps
Dumbbell Reverse Lunge-3 Sets, 12 Reps per leg
What About the Benefits of Decline Bench Press?
The decline bench press is another, yet really underrated, way for us to grow our pecs and get those sweet strength gains that we desire so much.
Sure, the incline bench press and even the flat bench press are easily the most popular ways to build our muscles, but don’t sleep on the decline bench press.
You want to do this so that you can achieve greater development within your pecs. Your decline press might not have a lot of takers, but that just means more for you when it’s gym time. Some experts believe that this machine focuses more on the chest than its flat or incline cousins.
Check out athletes Dorian Yates and Jay Cutler-they are firm believers in the use of the decline bench press and perhaps you will be too.
It’s critical that you are careful when doing this workout, as you should be with any workout. This is a great movement to put your body through, but you should be very cautious when doing this, especially if you are lifting heavy. Make sure you have a spotter, ask your buddy or another person in the gym to lend you a hand.
Make sure you get a good grip. Do not use what is known as false grip-that’s where the thumb is wrapped around with your fingers. If that bar slips, it’s not going to be good. Just use a regular grip.
Google “decline barbell bench press workouts” to learn more and get some ideas. Me, personally, I do the following:
7 Sets of 8-12 Reps, 30 Seconds of Rest
Find what works for your skill level.
What Is the Best Angle for Incline Bench Press?
Me personally, I feel that the best angle for Incline Bench Press is anywhere from 15-30 degrees. Going any higher can give you the risk of targeting the incorrect muscles and putting a strain on your shoulders, although I have seen some guys going at 45 degrees.
The best thing to do is experiment with it. Just raise the bench a couple of notches and try out a few reps at each setting. Find out what makes you feel the best and use that. It all depends on how spaced out your bench’s notches are.
Don’t angle it too high up. Increasing the angle too much will target the shoulders, and you will be doing an overhead press. It’s really all about what’s best for you. Unload the bar and do a few practice runs, and you will feel the strain in your upper chest or even the shoulders.
If you are ready to get that bench press where you’ve always wanted it, don’t mess around any longer. Stop feeling like you can’t hack it when you get to the gym. Just take a chance and get this amazing program that Mike Westerdal has put together.
This guy’s an athlete just like us and has been selling this program for years. And guess what-if you don’t like it you can just get your money back-no questions asked. So, don’t just sit around and drink another protein shake, wondering what to do next. Get this and get going!