Bench Press

The incline bench press is one of the numerous variations of the regular bench press.  A bench press is an exercise performed whilst on a lifting bench, the lifter would then proceed to raise and lower the barbell containing the desired amount of weights for a number of specified repetitions.  The purpose of the bench press is to work the major muscle groups in the upper body, the lifter must be very careful as lifting too many weights can cause injury and discomfort.

Equipment Needed
To perform an incline bench press you will need a weights bench suitable and comfortable for your size and which will hold the amount of weights you plan to lift, it is essential to have a weights bench that can adjust to the incline position, i.e. the top of the bench is able to rise and support your back.  You also of course will need a barbell and the amount of weights you intend to lift, although you may vary this amount as you go on and get used to the technique.  The bench must also be able to support the barbell and weights you intend to lift, if you prefer to perform an incline bench press with a wider grip, you will need a bench which has wider uprights on each side of the bench.  When you have all your equipment, you’re ready to go.

Performing an Incline Bench Press
To perform an incline bench press you will need to adjust the weights bench so the back support part is on angle upwards (inclined).  Make sure your back is supported at all times.  You may then proceed to lift the barbell from the support rack and slowly lower it towards your chest, make sure it does not actually come too low or you will be putting extra strain on your shoulders, then you should raise the barbell slowly, making sure you are in control at all times, do as many repetitions as you like or as many as you can handle.  If you are not overly confident with this exercise, you could get a person to stand there as a spotter to help you if you get into difficulties along the way.

The difference between an incline bench press and a normal bench press is that an incline bench press focuses more on the upper chest muscles, perfect if you are looking to improve this area of your body.  Remember not to put yourself in unnecessary danger at any time by doing too many repetitions, by not doing the correct technique or by trying to lift weights which are too heavy for you, you should also make sure all of your equipment is correct and safe to use.  Start low and gradually work yourself up until you get the hang of it.  If you are a member of a gym, you could ask a trainer or an expert to help you out or the trainer could give you some valuable advaice.