The question of pumping the upper bundle of pectoral muscles is asked by many athletes who have chosen strength training as a way to develop their own body. In order to avoid a lag in the development of this muscle and to realize their own strength potential, athletes resort to such a variety of training as the bench press on an inclined bench.
The need for implementation
Why is it necessary to pay special attention to this muscle group? Everything is simple. The fact is that standard basic exercises, such as a bench press, squatting with a barbell, deadlift, aimed at working out large muscle groups, do not work out the upper chest well enough. Subsequently, there is a lag in the development of the pectoral muscle, which entails a decrease in the growth dynamics of strength indicators and makes the pectoral muscle less attractive.
We should not forget that for a start it is necessary to gain total body weight, and only then pay attention to individual muscles.
The press of the bar on an inclined bench, head up, contributes to the development of the desired muscle bundle, in this position, the load on the specified area is emphasized. Another position - the bench press with the head down on an inclined bench - contributes to the study of the lower part of this muscle group. Athletes usually use a bench press lying on an incline bench up.
Execution technique
The grip must be selected so that at the lower point of the forearm are at right angles to the bar, this ensures optimal load and reduces the likelihood of injury. Usually a grip is chosen slightly wider than the shoulders.
It is recommended to perform a bench press up on an inclined bench with a partner, since in this exercise it is difficult to use cheating.
Exercise: remove the projectile from the rack and raise it to feel the load, take a breath and slowly lower the bar in a straight line to the chest. Touching the upper chest, pause a little and squeeze the projectile upward, exhaling. After the bar is fully squeezed, repeat.
When performing the exercise, the shoulder blades should be brought down and pressed to the bench. A common mistake is arching the back, in which case the pectoral muscle is parallel to the floor, and the load is shifted to the bottom of the chest, that is, the effect of a regular bench press on a straight bench.
Nuances and Tips
Professional athletes recommend setting the angle of inclination from 30–45 degrees.
The barbell bench press on an inclined bench of 30 degrees is one of the common options for performing the exercise, a smaller angle of inclination shifts the load on the lower chest. However, it should be noted that the angle of inclination is “adjusted” individually for each, depending on the growth and structure of the muscles. When installing the bench more than 45 degrees, the lion's share of the load will shift to the deltoid muscles and spine, which is not a positive factor and indicates incorrect exercise.
Do not forget about the legs: you need to rest your feet on the floor, providing reliable support, in addition to the shoulder blades pressed against the bench. Indeed, under the large weight of the rod, the body will slide down, especially at an angle of 45 degrees.
The grip is usually chosen a little wider than the shoulders: the narrow one engages other muscles, the wider one is already designed for the advanced athlete - the bundles connecting the pectoral muscles with the shoulder muscles are loaded.
Execution frequency
The bench press on an inclined bench should be performed in 4 sets, 8-10 repetitions each. It is advisable to resort to this isolating exercise no more often than once a week, a larger amount is undesirable, because the body needs rest to fully recover. This rule applies not only to this muscle group, but to everyone as a whole.
Based on the program, the exercise is performed on the day of training the pectoral muscles, preferably after the classical bench press on a straight bench. An alternative is to lay the dumbbells on a tilted bench. Suitable in case the projectile needed by the athlete is busy or missing. However, in this case, the help of a partner or trainer is also needed. Unlike the barbell press, the safety net is carried out by pushing under the elbows, and also at the end of the execution it is necessary to help the athlete lower the dumbbells.
Common mistakes
The most common mistake made by beginners is to refuse the help of a professional. It is quite realistic to draw up a training program alone, based on articles from the Internet, but only a trainer is able to deliver a novice athlete the technique for performing the exercises. Whether it’s a bench press upside down on an inclined bench or head up, you need to perform the exercise correctly, otherwise the result will come to naught, as well as enthusiasm.
Another blunder is overtraining. As mentioned above, the body should rest, because the training itself only starts the process of muscle growth, rest plays a significant role.
Of great importance is nutrition. High-quality food fills the muscles with the necessary components for further growth, development and recovery, regardless of which muscle group has experienced the load: upper pectoral or any other.
Common mistakes in this exercise
Stopping on the bench press on an inclined bench, the following series of shortcomings are distinguished:
- Incorrect legs. The legs should be wider than the shoulders, bent at the knees and supported on the floor, providing reliable support to the body.
- Beginners often chase a lot of weight, unconsciously trying to shine in the gym with their own strength indicators. You should not get carried away with this, so as not to forget about the goal to increase the volume of a specific muscle of the body. A lot of weight will come later, but first a lot of work needs to be done.
- The bench press on an inclined bench requires a rigorous technique, at the lower point it is necessary to touch the top of the chest with the bar. It is common for beginners to lower the projectile on the lower part or even on the stomach, which is a mistake.
- Do not "beat off" the bar from the chest. Firstly, in this case it is difficult, especially in the exercise the bench press on an inclined bench is 45 degrees, and secondly, it is fraught with injuries.
Useful Tips
When resorting to the bench press on an inclined bench, you must also monitor the condition of your own joints and ligaments, which are subject to mechanical stress and in addition to exercising in the gym. For athletes with joint problems, which is not uncommon, it is recommended to use special cuffs. And also do not forget about specialized drugs that restore and protect joint tissue.
You should not neglect the safety net during the exercise, even if you need only help in removing the projectile from the rack. Own health is much more important than ambition, do not forget about it.
To summarize
In conclusion, it should be noted that each exercise should be performed correctly, and for this a training program should be thought out and worked out. Carefully verified actions are the key to the successful development of your own body and maintaining health in integrity and preservation. You do not need to overestimate your strengths and capabilities in order to show off in front of others in the gym, because you can’t be the strongest, there will always be someone stronger.
The only one who should surprise an athlete is only himself, each time overcoming pain and fatigue on the path to success. And this is very difficult without carefully thought-out and well-developed actions, as well as strict self-control.
Therefore, instead of spending a lot of time surfing the Internet in search of unique and effective programs, testing the material on your own and gaining knowledge through your own trial and error, it is better to turn to a professional trainer and work under his guidance.