Wide incline bench
The wide incline bench is a great tool for developing the musculature of your upper pectoral muscles and anterior deltoids. The wide incline bench press is commonly used by weight trainers in addition to the traditional flat bench press, to maximize pectoral size and strength development.
Most serious weight trainers will be reluctant to use either a weight machine or a smith press for their inclined bench presses. Serious weight lifters say that that the true range of motion can not be mimicked through a machine, and the arcing motion of a bench press can only be accomplished with a heavy barbell and a wide press incline bench.
Key Muscles worked with this equipment
The wide incline press is used to develop the musculature of the pectorals, specifically the upper pectoral region, additionally; the triceps and anterior deltoids will also benefit from incline bench press exercises.
Wide incline bench appearance.
The wide incline bench is similar in appearance to the flat bench, but the bench is inclined up. The incline is variable, and can be set at different inclinations to maximize the strain on different areas of the pectoral muscles. The dimensions of the wide incline bench are 120 cm x 120 cm x 140 cm.
Correct technique while using the wide incline bench
The wide incline bench should be used in a similar manner to the flat wide press bench. The bar should be gripped at shoulder width or wider apart, and your back and head should be pressed firmly against the back of the bench. You feet should be flat on the floor.
Lift the bar off the supports, and exhale as you lower the bar smoothly down until it is almost touching, or touching your chest. Exhale as you push the bar up until your arms are extended straight above your chest. You should not lock your arms at the top, but begin another repetition right away.
You will not be able to lift as much weight as you would with a flat bench press, and you should ensure that you have a spotter if you are lifting heavy weights.
Bad technique can lead to injury
You should always lift with good technique, warm up properly, and use a spotter if lifting heavy weights, to ensure that you don’t injure yourself.
Many lifters have experienced cracked ribs due to bouncing the weight off their chest between repetitions. You can touch the weight to your chest, but you be supporting the full weight of the barbell with your arms and chest muscles.
Another common press injury is a ligament strain or tear in the deltoids. These occur from lifters who try to lift very heavy weights, without properly warming up.
Back injuries and strains can also occur, if weight trainers spend too much time and emphasis on frontal torso musculature, at the expense of the back muscles.
Wrist and hand strains can occur if using the “monkey grip” to lift. This grip has the thumbs and fingers on the same side of the bar as you grasp the barbell. In addition to wrist strains, you can also get seriously injured should you lose control of the barbell while using this grip.
Variations on the standard exercise
The wide incline press bench can be variably adjusted. The higher the angle of inclination, the greater the strain on the upper regions of the pectoral muscles and anterior deltoids. Most lifters will use the incline bench press in a variety of inclinations, to fully work the pectoral muscle.
As with a standard bench press, the exercise can be varied by increasing or decreasing the distance between the hands on the barbell. The closer the hands are together, the greater the muscle workout is on the triceps, and the wider the hand position, the greater the strain on the upper pectorals and deltoids.
Why should you buy a wide incline press?
The wide incline press bench allows a lifter to develop greatly improved specification of strain onto the pectoral muscles. The wide incline bench is used to target the upper pectoral muscles specifically, and may people value these muscles as a part of the muscular appearance they are trying top create. By using the wide incline press to vary your pressing routines, you will develop greater chest muscle strength, and be able to increase your flat bench press lifting as well.
The wide incline press bench is considered to be far superior to any incline machine based, or smith press, type of press. The wide incline press will allow for a true range of movement as you perform the exercise, and no machine can well replicate the slightly arcing motion of a properly executed press.
This wide incline press bench will help you develop increased musculature, and increased bench pressing strength.
Always use a spotter when lifting heavy weights with a wide incline press bench.