Incline Bench Vs. Military Press
Developing a chiseled upper body is a goal that many weightlifters chase after. Hours spent in the gym lifting more and more weight while glancing at one's self in the mirror can be seen in gyms across the country. In order to reach such lofty goals, a weightlifter must employ such lifts as curls, shoulder presses and triceps extensions. But to get true results, two exercises are a must to any workout plan and they are the military and incline bench press.
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The Military Press
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Either standing or sitting, the military press is a good workout to utilize in developing upper body strength. When used effectively this exercise builds the deltoid muscles located in the shoulders, while effecting the abs and legs which are used to help stabilize during the lift. To correctly execute this lift, begin with the bar across the anterior deltoids, standing with feet shoulder width apart. Your hands should be placed under the bar, palms facing up. Press the bar overhead, holding for a one-count, before continuing on to the next rep. A spotter can be stationed either in front or behind the lifter, in a ready stance, prepared to assist at any moment.
Benefits of the Military Press
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The military press has a wide range of effects on the development of a strong and muscular looking upper body. As stated, this exercise targets the shoulders but can have an impact on your abs, back, triceps and upper chest. Also, mixing this workout in with the bench press helps avoid injuries that can come from overworking one section of the shoulders.
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The Incline Bench Press
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Considered by many as the number one way to test your strength, the bench press deserves its place in any workout plan. Bringing a bar loaded down with weight on to your chest and pushing it back up gets the adrenaline running. The incline bench press is a variation of this exercise that focuses more on the upper area of your chest. To begin this exercise, lay on the bench and make sure your shoulders and back are in a comfortable position to avoid injury. The bar should be set at a level where you can reach it without fully extending your arms. Make sure your seat is properly adjusted so your feet are flat on the ground and you are neither too low or high on the bar. Lift the bar off of the rack, slowly lowering it onto your chest. Be sure to practice bringing it down mid-level across your chest. Going to low or to high will lead to a harder completion and possible injury. Bring the weight back up and hold for a one count before moving on to the next rep. Having a spotter during this workout is very important and communicating with said person will not only lead to a successful exercise but a safe one as well. Be sure to maintain proper breathing and complete contact with the bench at all times; keeping your feet on the floor and back on the bench.
Benefits of the Incline Bench Press
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Being able to lift a lot on the incline bench press is a confidence boost to any weightlifter. Yet, the benefits do not end there. It can be tougher to lift as much weight on the incline bench than on the flat bench but doing so is just as gratifying. The incline bench press develops the upper chest muscles, while working your arms, and shoulders as well. Becoming a master of this form of bench press will help you look great in any shirt or better still, without one.
The Incline Bench Press vs The Military Press
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A workout plan with the purpose of developing the lifter's upper body would suffer greatly if lacking either one of these workouts. Both exercises target some of the same keys areas, but using them effectively will also help you stay away from painful injuries that can wreck the results of hard work. To go along with this using the military press will allow you to reach higher plateaus in the incline bench press and vice versa. Training with both the military and incline presses will set you on the path to obtain the structured frame of a successful weightlifter. Neither should be considered more important than the other, but as a needed aspect of any weightlifting plan.
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