When it comes to strength training, the incline bench press is a popular exercise to build upper body strength. It targets the chest, shoulders, and triceps, and allows for a greater range of motion compared to a flat bench press. However, one question that often comes up is what degree should the bench be set at for optimal results?
What is an Incline Bench?
An incline bench is a weight lifting bench that is angled upwards. Traditionally, it has an adjustable backrest that can be set at different degrees of incline, usually ranging from 15 to 45 degrees. This allows for the exercise to target different areas of the chest, shoulders, and triceps.
Degree of Incline
The degree of incline for the bench press can vary depending on the individual's fitness goals and level of experience. A lower degree of incline, such as 15-30 degrees, will target the upper chest muscles more, while a higher degree of incline, such as 45 degrees, will target the middle and lower chest muscles.
It's important to note that the higher the degree of incline, the less weight you will be able to lift. This is because the exercise becomes more difficult as the angle of the bench increases. It's also important to maintain proper form and technique to avoid injury.
Beginners
If you are new to weightlifting or the incline bench press, it's recommended to start with a lower degree of incline, such as 15-30 degrees. This will allow you to focus on proper form and technique, and build strength in the upper chest muscles before moving on to a higher degree of incline.
Intermediate
If you have some experience with weightlifting and the incline bench press, you can try increasing the degree of incline to target different areas of the chest. A degree of 30-45 degrees will target the middle and lower chest muscles more.
Advanced
For advanced lifters, a degree of 45 degrees or higher can be used to target the middle and lower chest muscles, but caution should be taken to avoid injury. It's important to gradually increase the degree of incline and weight lifted to avoid putting too much stress on the shoulders and neck.
Tips for Incline Bench Press
Regardless of the degree of incline, there are some tips to keep in mind when performing the incline bench press:
- Warm up properly before starting the exercise to avoid injury.
- Use a spotter if lifting heavy weights.
- Maintain proper form, with your elbows tucked in and wrists straight.
- Breathe in as you lower the weight and exhale as you push it up.
- Keep your back flat on the bench and your feet flat on the ground.
Conclusion
The degree of incline for the incline bench press can vary depending on your fitness goals and level of experience. Beginners should start with a lower degree of incline, while advanced lifters can try increasing the degree of incline to target different areas of the chest. Regardless of the degree of incline, proper form and technique are key to avoiding injury and getting the most out of the exercise.