Does the incline bench press really build the upper chest? Before you get down on the incline bench press you need to make sure you set it at this precise angle or you’ll totally miss hitting the upper pec fibers.
Don’t even think about doing an incline bench press to hit the upper pecs.
The reason why is because if the bench is positioned at the wrong angle you’ll totally miss “hitting” the upper pec fibers and hit the front delts instead.
Here’s how to do it correctly.
The first problem with incline bench is that most gyms have the incline set in a fixed position at 60 degrees.
This does nothing to target the upper pec fibers but rather hit the front delts.
Many people experience shoulder pain when doing a incline pressing movement set at 60 degrees. It simply hit the front delt more.
Studies have recently shown that “incline bench press” stimulated the upper part of the chest muscle just as much as the “decline bench pres”s did, as the figure below shows. The exercise therefore doesn’t have the effect that bodybuilders expect it to have.
Con = concentric [upwards] movement; Ecc = eccentric [return] movement.
So how do you hit the upper chest and at what angle? Here are a few key points to apply below:
- Set the bench (adjustable) to no more than 30 degrees.
- As you lay on the bench roll your shoulders back and down. This takes the front delt more out of the movement.
- Explode on the way up and then use a 3–4 second eccentric movement on the way down.
In order to build a BIGGER, STRONGER, FULLER, and Gladiator Looking Chest, You Must Apply ALL 3 Mechanisms To Muscle Growth Using This Chest Workout Found on my TurnAroundFitness Blog
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