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Bench barbell on an incline bench

An effective way of development of the thoracic muscles is the bench press barbell on incline bench. Daily application of this method also affects the deltoid muscle and triceps. Today it is very popular and is often used in training. The athletes often raises the question of how to properly bench press on a flat bench to achieve the best effect. Therefore it is necessary to describe more features of this exercise.

Technique

At first glance, the technique is very simple, but it has a number of subtle nuances. The sequence process is as follows:

  • You need to lie down on the bench under a convenient angle. He usually is in the range from 30 to 35 degrees and is chosen individually by experimentation.
  • Then both hands should clasp the neck and be removed from the stand rod. Keep it vertically straight arm's length.
  • Then press the bar to your chest, taking your elbows out to the side. In a second make the bench in its original state. At first it will be difficult, due to the inclination of the bench it is hard to find balance. Therefore the first training is desirable the presence of a helper.

Important recommendations

Performing this exercise, you need to know how to take care of your health and to avoid the danger of injury. First of all, attention should be focused on the lower back, it is impossible to bend. For compliance specialists and experienced athletes gave the following clear guidance:

  • The feet should be in contact with the floor throughout its entire surface. While the heel is better positioned slightly further horizontal level of the knees to avoid slipping during bench press.
  • Sometimes benches are equipped with footrests. If it is available, will be useful to use it. This will reduce the possibility of bending the waist to a minimum.
  • You can use a special non-slip platforms, mindful of the rule that feet should be positioned above the floor and as wide as possible.

In strict compliance with all rules and sequence technique, described the exercise will give quick results. Your muscles will become bulky, strong and beautiful.