The incline bench press is a popular exercise that targets the upper chest and shoulder muscles. It's an excellent way to build strength, increase muscle mass, and improve overall fitness. However, the angle of the bench can affect the muscles being worked, making it essential to use the right incline bench press angle for your fitness goals. In this article, we'll explore the best incline bench press angles for a better workout.
What is an incline bench press?
The incline bench press is a variation of the traditional bench press, where the bench is set at an angle of 15 to 45 degrees. This angle targets the upper chest muscles and shoulders, making it an ideal exercise for building a more defined and sculpted upper body.
Benefits of incline bench press
The incline bench press offers several benefits, including:
- Targeting the upper chest and shoulder muscles, which are often overlooked in traditional bench press exercises.
- Improving overall chest and shoulder strength and muscle mass.
- Helping to sculpt a more defined and chiseled chest and shoulder area.
- Reducing the risk of injury by strengthening the supporting muscles and joints.
Best incline bench press angles
The best incline bench press angle will depend on your fitness goals and current fitness level. Here are the best incline bench press angles for different fitness goals:
15 degrees
The 15-degree incline bench press is ideal for beginners or those looking to focus on their upper chest muscles. This angle targets the clavicular head of the pectoralis major muscle, which is responsible for the upper chest's definition and shape.
30 degrees
The 30-degree incline bench press targets both the upper chest and shoulder muscles, making it an excellent choice for intermediate lifters. This angle also helps to improve overall chest and shoulder strength and muscle mass.
45 degrees
The 45-degree incline bench press is best for advanced lifters who want to build significant upper chest and shoulder muscles. This angle targets the anterior deltoids, which are the main shoulder muscles, making it an excellent exercise for building a more defined and sculpted shoulder area.
Tips for proper incline bench press form
Using the correct form is essential for getting the most out of your incline bench press workout. Here are some tips for proper incline bench press form:
- Keep your feet flat on the ground and your back flat against the bench.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Lower the bar to your upper chest, keeping your elbows tucked in.
- Press the bar up in a controlled motion, exhaling as you lift.
- Pause at the top of the movement, then lower the bar back down in a controlled motion.
Conclusion
The incline bench press is an excellent exercise for building upper chest and shoulder strength and muscle mass. However, the angle of the bench can affect the muscles being worked, making it essential to use the right incline bench press angle for your fitness goals. By following the tips outlined in this article, you can ensure that you're using the right incline bench press angle and form for a better workout.