The Incline Bench Press Free Weight Exercise

Video Transcript

"Hi! This is Manny Castro, exercise physiologist. In this next exercise, we’re targeting the chest again. Now, we’re inclining the bench, same as the bench press, but we’re targeting the top of the chest and the front of the shoulders. Now for this particular exercise, you’re going to use the same grip as the bench press. Basically, what you want to do is, once again, place your pinky inside the knurling. This time when you bring the bar down, what you are going to do is bring it to the top of your chest. You’ll want to come down right about to there. You don’t want to come all the way down, and you don’t to want to bounce the bar of your chest. You don’t need to touch your chest. You want to control the weight as much as possible. So when you come down, pause, and then drive back up. You want to start with a weight that’s manageable, and then as you get stronger you can increase your weight. Once again, you’ll do about 3-4 sets, 12-15 repetitions to start. As you get stronger, you can bring your repetitions down and bring your weight up. So you’ll probably do 12-15 repetitions as a start. Then you’ll go to 10-12 repetitions and 8-10 repetitions. Now if you go on super heavy working for power, then you can go 6-8 repetitions. With these exercises, you can also do what’s called pyramiding. Now with the pyramid, what you’re going to do is, for example, you have 3 sets, you’re going to do on the first set 10-12 reps. Increase your weight, you can do 8-10 reps, increase your weight, and you are going to do 6-8 reps."