Why is it that so many lifters complain about shoulder pain from pressing? Before you begin, adjust the weight bench so that it’s at an incline of about 45 to 60 … In this article, you will learn the correct Incline technique to build impressive chest muscles. It is a multiple joint movement. In fact, the spine has its own natural curve that you maintain even when you’re in a ‘neutral’ position. That being said, this grip is still narrower than my normal flat bench press grip. Create a slight arch on your back. You should call a supporter if the weight is too heavy. The sweet spot is 30-45-degree angle where the clavicular head of pectoralis major gets stimulated the most. But. This is how your body is designed to move and is a good position for your shoulders. It is a compound movement. A post shared by Anand | Online Coach (@underdog.strength) on Mar 9, 2018 at 6:44am PST. It’s quite simple. Avoid any unnecessary movement in the shoulders. If you touch too high, it will place unnecessary stress on your elbows If you already bench with a wider grip on the flat bench press, you may want to use a slightly narrower grip on the incline bench press. Use the appropriate rack height where it’s neither too low nor too high. – Clavicular Head (Upper Chest) Going too wide on the incline can place a lit of stress on your upper chest and shoulders. your bar should be just over your face. And the shoulder joint also is compromised because of that heavy load. Both are great exercises and use the same muscles but there’s a difference in their level of involvement. If you’re still having trouble finding the correct position, try pausing your reps at the bottom. For a skinny guy, I highly recommend to add this work out in your workout routine. In any type of Bench Press, I always coach my clients to use a full-grip on the barbell. As we discussed earlier, the rack height you set up before unracking the barbell is crucial. Eb says: You'll see a lot of people arching their backs when they bench-press period — and it's that much... Forearm Angle. In a bench press, you should focus on keeping your shoulders Back AND Down throughout the movement. This range will give you a good balance of targetting your chest, shoulders, and triceps evenly. I personally prefer a slightly wider grip because I have really long arms. But always you need to maintain the incline bench press form properly. The flat and decline bench primarily use the Sternocostal Head of the Pec Major (Lower Chest). Squeeze your shoulder blades; imagine that you are trying to squeeze something between your shoulder blades. Beginners often make the mistake of pressing straight up and forget to press back. On the other hand, some people touch too low on their chest. Even though it’s not obvious right away, in all of the images and clips you see in this article, I’m maintaining a slight arch. This increases the strain on your biceps and shoulders because you have to bring the barbell back to over your shoulders (starting position). I highly recommend having a spotter during heavy movement. so, you need to be more careful with your leg placement. Note: Keep your shoulders retracted even when you press. Save my name, email, and website in this browser for the next time I comment. When you arch, your glutes and your upper back will be in contact with the bench and your lower back will be slightly off the bench. You can increase the stability of this exercise by learning how to retract your scapula/shoulder blades. For most people, a 35-40 degree angle is suitable. We all have different arm lengths, just as some people are taller than others. In my observation as a coach, I’ve seen that most new lifters don’t learn this crucial step. Some people make the mistake of bringing the barbell straight down to their chest instead of tucking their elbows. A slightly narrower. The bar path on a bench press is NOT a straight line. Check out my recommended Adjustable Incline Bench.