How To Do An Inclined Bench Press


Nicole: We are doing an incline bench. What we’re looking for is basically the benches on an incline. I don’t know what else I can say about that. I know some people say, look, 45 degrees or 35 degrees but it doesn’t really matter. Like you’ve got your flat bench, which is more general all pecs. And then when you start to incline it, it just hits different fibres.

More like the upper chest is kind of the goal here. You’re going to find a position that works for you. That’s just much more comfortable. So find that to start off with, and there’s no right or wrong with this one. So Gillian is going to come on back, get nice and relaxed there. Perfect. So from a spotty position, I’m just going to be behind where I can spot her elbows and her wrists.

When you’re ready, we’re just going to go ahead and bring those down those up and towards the ceiling. She’s going to rotate it, as though she’s holding along like a stick or a barbell. When you’re ready, you can bring those elbows down and apart inhale and then exhale up together. So that is the action.

I’m breaking it down into parts. It could be technical, like abduct. You’ll notice that some people are clinking the dumbbells. If you find that you’ve done that that’s not a big deal. Gyms are sometimes they frowned on it. Like if you’re new and you find you’re just trying to get them close and they click.

Gillian: You want to get your hands closer, you can rotate at the top.

Nicole: We’ve got an option there. I like to keep it as a clean movement because it separates it from a Peck fly, which we’ll talk about in another video. But again, there’s no right or wrong. If you find rotating, it just feels right, it feels natural. That’s totally fine. Gillian’s abs are still engaged even though she’s in a supine supported position.

Right now she’s got her feet actually her toes on the floor, just cause that helps keep her pelvis in a neutral position or back in a neutral position. But you can also bring the feet up if you want. If you could just show that real quick. If you feel safe with the feet up. 100% fine.

And if your back feels better than I’d say, that’s the position you want to be in. I’ll just do one or two more here. We’re working with the pectoralis major triceps, anterior deltoids, she’s breathing. And then when she’s finished, she’s going to bring the bundles down to the rib cage. Versus trying to just drop them down to the floor. It was going to be really hard on the shoulder joint.

Gillian: And some people do that go up.

Nicole: Yeah. So we’re keeping it close to the midline. Her rib cage can support it because she still has tension in her arms. They’re not just sitting on her and when she’s finished, you’re just going to add in a little bit and then just roll the feet forward and the torso comes with it. There we go. And that’s your bench press.

So just a few pointers, is that risk positioning? So here we have was knuckles to the seat, knuckles to the ceiling. So I’ll take that dumbbell so you can just do quick.

Gillian: Yeah. So you want to keep your knuckle right? You’re going to try to keep as much length. Yes, it is sitting in the heel of the hand, but you don’t want it to be bending back.

You’ll notice that as you’ve been back, you even lose your grip. You want to keep it in that position where you have a better grip.

Nicole: It actually helps with your grip strength as well. And it’s just easier. It’s one less thing to worry about. You also don’t need a death grip on the dumbbell.

I find sometimes people when they’re doing it like I noticed their knuckles start to turn white. If you’re new, you’ve got this thing over your face, you don’t want to drop it. But once you realize how, how strong you are, you’re like, ‘Oh, Hey, I can do this.’ Then you can start to loosen up the grip. And like Gillian says, it’s in the heel of the hand. Not, not in the finger. So yes. Anything else?

Gillian: Yeah. Be aware of the weight you’re using. You can work a lot with the ball before you start really piling on the weight because if you find yourself pulling your arms up to the ceiling.

Nicole: All right. So that is the inclined bench press.


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