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Using an incline / decline bench

June 22, 2022
·
3 min read

To get the full benefit from your workouts, it is important to vary your exercise routine. Adding an incline/decline bench will add a new dimension to your strength-training exercises, and will enable you to train your pectoral muscles. The pectoral muscles are comprised of the large Pectoralis Major and the smaller, triangular Pectoralis Minor, which is situated beneath the larger muscle. 

An incline/decline bench is required to build powerful pecs, as a standard bench will not enable you to perform the exercises, which will optimally target these muscles. Using an incline/decline bench will add variety to your routine and build overall strength.

The best position for your bench is at an angle of about 15 to 30 degrees. Some people believe that 45 degrees is also beneficial, but too wide an angle can strain your shoulders or target the wrong muscles.

Gradually build up your extent of incline or decline and vary your routine setting the bench at different angles (15, 30, 45) during different sessions.

It is important that you perform these exercises correctly so as not to overstrain your muscles. When lifting your arms above your head, you shorten your pectoral muscles which places more stress on your deltoid muscles and the head of your pectoral muscles. 

You should have performed the various exercise on your straight bench, strengthening your muscles, before moving to an incline/decline bench. 

When initially starting with your new exercises, remember that you will have to reduce the weight used when using a standard bench. 

Some suggestions when using an incline bench:

Start with a slight increase and place your hands on the barbell at a distance wider than your shoulder width.

Ensure that your little fingers are set within the rings marked on the barbell and that your thumbs are completely wrapped around the bar.

Your feet are placed on the floor, directly under your knees and are either set straight or angled at 45 degrees.

Bring your bar out at chest height and directly over your clavicle.

Keeping your glutes on the bench, contract them, push your feet into the ground and press the weight up and slightly back towards your face.

Continue to press until your elbows lock out and you have the bar back in the starting position.

An example set could be 3 x 8-12 incline barbell bench presses.

Using dumbbells on the incline bench:

Set the bench at 45 degrees, hold a dumbbell in each hand and rest them on your thighs.

Lie back on the bench and, one at a time, bring the dumbbells over your chest while bending your elbows slightly. Rotate your shoulders so that your elbows point to the sides and have your palms facing each other. 

Inhale and with an arching motion, lower the dumbbells to the sides of your chest until you feel a mild stretch in shoulders or chest. Reverse the motion while exhaling.

Suggested set: 3 x 10 incline dumbbell bench presses.

Some suggestions when using a decline bench:

Slowly lie down on the bench and hook your feet securely at the end of the bench.

Using a medium-width grip, lift the bar from the rack. When in the middle of the movement you should have a 90-degree angle between your forearms and biceps. Lock your arms, perpendicular to the floor, and hold it straight over you.

While breathing in, bring the bar down slowly to touch your lower chest. Pause, exhale and bring the bar back up, using your chest muscles. 

Squeeze your chest, lock your arms, pause briefly and repeat. 

Bringing the bar down should take at least twice as long as bringing it back up.

It is preferable that you have a spotter to help you lift the barbell off the rack so as not to damage your rotator cuff. 

Either barbells or dumbbells can be used on a decline bench. If you do not have a spotter, it is safer to use dumbbells, and these will also enable you to perform a wide number of exercises.

Suggested set: 3 x 8-12

Push-ups:

These are started with your body in a plank position, your feet are hip-width apart and your wrists are under your shoulders.

Breathe in and bend your elbows and lower your chest to just above the bench.

Exhale and push up to the starting position.

Iain Maughan-Brown
Personal Trainer
Iain is a fitness professional who helps people transform their bodies by helping them buy the right gym equipment first time around.
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