Barbell Incline Bench Press,target Muscles,Instructions Step by Step,Mistakes And Tips For Bigger Chest

Now I will tell about the Barbell Incline Bench Press exercise its Instructions Step by Step,Mistakes And Tips For Bigger Chest.I will try my best to cover all the topics on the Barbell Incline Bench Press.

Barbell Incline Bench Press

This Exercise develops the mass and strength of the pectoral muscles (upper and middle chest regions) and front deltoids. The angle of the incline bench hits the upper part and middle part of the chest in majority. This exercise is best to develop big and huge upper chest.Barbell Incline bench press is a very popular exercise in bodybuilding circles

Target Muscles

Mostly hits the upper chest and other muscles affected are the deltoids (shoulders) and the triceps (back of the arms).

Instructions Step by Step

First you will load the bar to an appropriate weight for your workout.
Lay on the Incline bench(at 15-30degree) with your feet flat on the ground, driving through to your hips. Your back should be arched,your butt should be squeeze and your shoulder blades retracted.
Then take a medium, pronated grip covering the rings on the bar.Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
Lower the bar to the sternum(chest) by flexing the elbows.Maintain control and do not bounce the bar off of your chest.Your lats should stay tight and elbows slightly drawn in.
After touching your torso with the bar, extend the elbows to return the bar to the starting position.

Mistakes

1.Gripping

Some people feels comfortable with thumb less grip but this grip leads to accident in the gym.Your bar can slip out of your hands and fall down directly on your chest that causes injuries.Using this grip you can easily bench press because the barbell closer to your wrist and it puts the pressure on your forearm.But sincerely it is dangerous.The bar will kill you on the spot, or you’ll die later from internal bleeding.

You Always Incline Bench Press using the full grip. Wrap your thumbs around the bar to secure it. Squeeze the bar hard so it can’t move in your hands. This will increase your strength at the same time by contracting your arms and shoulders muscles more. If your wrists hurt, you’re holding the bar too high. Put it lower in your hands, close to your wrists. You must incline Bench Press with straight wrists and the bar over your forearm bones.

2.Position Of Elbows

This type of bench press is the best exercise to destroy your shoulder because when you lower the bar ,the top of your upper-arm bone squeezes your rotator cuff tendons against your AC joint. This irritates your rotator cuff on every rep and inflames them. Your shoulders will hurt.

Tuck your elbows 75° at the bottom to avoid shoulder impingement.This angle is best for bigger chest.The angle depends on the size of your shoulder's width and height.By doing so your elbows is vertically parallel to the floor.This protects you from shoulder injuries.

3.Wrist

If you bench press with bent wrist you will hurt.Wrong wrist position pushes the hand back which causes wrist pain.Simply it will stretch the wrist from its limit and causes injury. It puts the bar behind your forearms instead of on top of it.

The bar exerts pressure directly on your wrist, if your wrist slightly bend towards forward you will get hurt because your wrist stenches from outward which can results into serious injuries.

The best position to hold the bar is with the neutral wrist position.It pushes the bar straight with utmost force.You will feel comfortable with this wrist position.

4.Lower Back

This mistake is beneficial for your lower back pain.In this image the lower back is in straight position this disturbs the spinal cord of your back and it leads to disk or lower back injuries.

In this image the lower back is in the right position and it doesn't cause any lower back pain.You should notice that your lower back should be in arch type position.Arch position is the best for spinal cord and doesn't cause any injuries.

Tips For Bigger Chest

Always wear gloves for better gripping.
Slightly bend your elbows while squeezing your chest.It will prevent elbow injuries.
Use helper when you lift heavy.
Breathe inhale with nose and exhale with mouth.
Warm up before any exercise.
Stretch your muscles between sets.
You ensure that your body will be hydrated.
Carefully unrack the bar.
There should be muscle mind connection.
Maximum force generate when your feet at highly gripped.

Barbell Incline Bench Press,target Muscles,Instructions Step by Step,Mistakes And Tips For Bigger Chest