Doing an incline bench press shows a sign of strength, endurance and agility. These traits are craved by the most dedicated weightlifters and those who want to take their workout routines seriously. This is why you can see many people at the gym performing these types of exercises.
But what do you actually get from performing an incline bench press? Well, first of all you will develop your muscles in the chest or pectorals. You will also develop muscles in your shoulders as well as your arms. Aside from building up muscles by lifting weights, one of the key results you will find after performing this activity is upper body strength. You will also develop endurance in lifting weights and your muscles will not have a hard time lifting these weights off your chest.
Upon knowing the benefits of doing this incline bench press, don’t you just want to start reaping these fruits of a hard labor? If you are convinced that this will indeed give you the right results, then by all means, do it and do it as soon as possible. However, you also have to understand that there is a right way in doing this exercise. Here are the steps to help guide you and avoid any injuries.
- Adjust your seat according to what is comfortable for you. With an incline bench press, you will lay your back on an inclined support rather than laying your back on a flat surface. While it is possible that the inclined back support may have been pre-set by the manufacturer, you can always adjust your seat according to your height or preference.
- Begin to add the weight to your bar handle. Some people merely use the bar as the weight itself. However, if you have been exercising for a while now, you may want to add some weights. You must exercise caution though as these weights need to have the appropriate amount to avoid any injuries or strains on your muscles. You can start with a few pounds and increase your weight resistance as you go along.
- Place your hands on both sides of the handle bar shoulder width apart. Make sure you are able to grasp the handle bar correctly and firmly. You will know if you are gripping the bar correctly if your four fingers are closed in on the bar and your thumb is over these four fingers. Secure your tight grip on the bar before releasing from its stand.
- As you release it from its stand, make sure that you have inhaled and hold your breath. Slowly bring it down close to your chest and exhale through your mouth as you push the handle up and place it back on its stand.
As you continue to do these steps for the incline bench press make sure that you observe the right breathing. It also helps that you stretch before and after the work out. To see the results immediately, do this routine at least 3-4 times a week with 3-5 sets of 15 repetitions each.
