How to Do Incline Barbell Presses
The bench press is a staple among weightlifters. It is what separates the men from the boys. If you want to get great overall chest development, then you will need to work your chest from all angles. Getting your upper chest to grow can be made easier by doing incline press work. Get the most out of your chest routine by implementing incline barbell presses, and see the new heights you can take your chest to.
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Instructions
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Find an incline barbell bench press station. This will usually be a stationary inclined bench with a weight rack attached to it. You will more than likely not be able to adjust the angle of the bench, but you will be able to adjust the seat height in order to make the exercise movement as comfortable as possible for you.
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Adjust the seat height so that you can easily grasp the barbell and remove it from the rack. If the seat is too low, you will not be able to reach the bar or remove it from the rack. If the seat is too far up, you may hit the rack during the pressing movement or you may have to press it to get it off of the rack. Once you get the proper seat adjustment, add some weight plates to the bar. If you are new to this exercise, you may want to just use the bar until you get used to the movement of removing and replacing the bar on the rack.
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Sit on the seat with your back flush against the padded back. There will also be a foot bar for you to place your feet on to stabilize your body and keep you balanced throughout the movement. Place your feet on the foot bar and keep your back balanced on the padded back rest.
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Grasp the bar with a shoulder-width grip or slightly wider. Remove the bar from the rack. The bar will be behind your head because of the angle of the bench, so you will have to remove it and bring it over in front of you. At this point, your arms should be full extended in the air holding the bar directly above your chest. This is your starting position.
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Slowly lower the bar to your upper chest. You will feel a stretch in your chest muscles and tricep muscles. Try to keep your body as steady as possible throughout the exercise to avoid injuring yourself.
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Raise the bar slowly back to your starting position. Right at or just before lockout (the point where your elbows are locked and your arms are straight and fully extended), you will feel a contraction and tightness in your chest muscles, more so in your upper chest. Once you feel this contraction and tightness, be sure to hold it for a split second. Repeat for at least eight repetitions.
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Tips & Warnings
Have a spotter on hand, should you not be able to complete a repetition.
Do not arch your back off the bench during this movement. If you feel you need to arch your back to complete the lift, drop to a lower weight to help prevent injury.
