Types of Incline Bench Exercises

Incline benches are commonly used for exercises that target the pectorals, or chest muscles. There are different exercises you can do to target different areas of your pectorals, as well as other muscle groups.

Identification

Incline benches are a vital piece of equipment in any gym. they are typically set at a 90 degree angle or wider and are tilted back so that your body is at a 15 to 45 degree angle from the floor. Most are adjustable so that they can be leaned back further or positioned more upright to target different areas of the muscle group your targeting.

Incline Chest Press

This exercise targets the upper pectorals. It can be done with a bar with weight plates on either side or with dumbbells. With either option, establish a firm grip on the bar of the weights and begin with them lowered to your sides next to your chest. As you breath out, push the weights straight up until arms are fully extended. Breath out as you lower them back to the starting position. Repeat this motion for the desired number of repetitions and sets.

Seated Flies

When flies are done on an incline bench it also targets the upper pectorals in particular but also engages the entire muscle. Use dumbbells to perform this exercise. Grip the handles firmly and raise them above your body to create a 90 degree angle with the floor. Keeping your arms straight with a slight bend in the elbow, lower the weights out to your sides until your arms are parallel to the floor. Bring your arms back up and repeat the process.

Incline Bicep Curls

The incline bench can also be used for bicep curls. Lay on the bench and grip two dumbbells at your side, nearly touching the floor with your arms straight. As you perform the bicep curl, you'll be targeting your entire bicep muscle and utilizing your shoulders and triceps for a controlled motion. You can alternate arms as you bring the weight up and slowly bring it down, or you can do the exercise with both arms simultaneously.

Back Exercises

Lay on your stomach on the incline bench. You can place your feet on the ground, or rest your knees where you would typically sit. Hang your arms straight down and grip the dumbbells. Your trapezius or back muscle will engage as you squeeze your shoulders together to lift the weights up. When your upper arm is parallel to the floor and makes a 90 degree angle with your lower arm, try to hold it in that position for three counts before releasing and repeating the exercise. During this motion, your anterior deltoids and triceps are also engaged.

Lower Abdominal Exercises

Incline benches can be utilized for leg lifts that target your lower abdominal muscles. When seated on the incline bench, reach your hands over your head to grip the top of the bench. Using this leverage, tighten your lower abdominals, straighten your legs and bring them up towards your body. As you build more strength, you will be able to take this exercise further and do a reverse curl, lifting your pelvis off the bench and extending your legs at a 90 degree angle to the floor.

Benefits

As you build muscle, your metabolism speeds up because muscle burns more calories for fuel than fat does. Building muscle is a crucial part to any weight loss program, and these exercises can help you to maintain a healthy weight. Individuals who are active and have maintained a healthy weight reduce their risk of heart disease, diabetes and other health complications dramatically.