Which of these statements are true?
- The incline bench puts the pectoralis major muscle at a disadvantage.
- Compared to the flat, the incline bench allows you to push smaller loads.
- You can't do incline on Mondays, as Monday is World Bench Press Day.
Disclaimer: I have no intention of doing boring and in-depth anatomical and biomechanical analyzes. I keep this article light: basically, my goal is to MAKE YOU DO THE SLOPE BENCH.
Index
Incline bench: short story
In the beginning… there was no bench. Yes: the invention of the flat bench was one of the milestones in the history of muscle training (as well as that of the squat rack). Before, there was the floor press, basically.
Then came the flat bench. There Bench press it has become in an instant one of the symbols of bodybuilding. From here to adding a pin and stop to achieve the positive tilt, the leap was short.
Inclined bench: what is it?
Well, come on: here we go on the intuitive. Occupy a flat bench (it is done by putting the towel over it and under the shaker), lift the longest part, and you will find that ... a pin allows it to be tilted.
The incline bench is performed exactly like the flat bench: it changes the inclination of the back, which reduces the ROM of movement, but otherwise you go to the barbell, dumbbells, and possibly cables.
Unique caveats: your chest mobility. Conversely, the incline bench spares the shoulder joints (if performed with good technique).
For the rest, take advantage of all the angles that the bench allows you.
But let's move on to the juicy topic, and answer the first question: Does the Incline Bench Really Work High Chest?
The incline bench first
The matter is this: with the evolution and diffusion of bodybuilding (and derivatives), the incline bench has been increasingly popular associated with working on an elusive "high chest".
Now, there is a problem. The "high chest" does not exist. Of course, the pectoralis major is made up of bundles of fibers that are different from each other ... by insertion: that is, by the point where they are grafted onto the bones. We can distinguish
- clavicular fibers, which originate directly from the collarbone
- sternal / rib fibers, which graft onto the sternum and ribs
- abdominal fibers, which are grafted on the origins of the abdominal muscles
What does the incline bench do? It simply reduces the ability of the pectoralis major to exercise force uniformly, placing part of the fibers "apart".
End.
Does the activation change? No, if not above 45 ° of inclination: says a 2013 study, which observed how the activation of the clavicular fibers - the elusive "high chest"? - increases for those inclinations ...
... situation that though can be replicated on the flat bench, reversing the pinch (made with three fingers): A supine grip changes the dynamics of the muscle fibers in the same way as the high incline bench. Without going into specifics: it is the position of the humerus that changes the recruitment and activation of the fibers, not the inclination of the backrest of the bench.
How to use the incline bench
Second question, second answer. Yes: change the inclination of the bench makes sure that the combination of ROM and worktops (as well as your mobility) is such as to reduce the loads you can move, at least compared to the flat bench.
An extra caution then when you load: don't let the ego decide, as you would for the bench press.
Plus, the incline bench isn't part of the standard chest workout menu, so it's possible that working angle is even more rusty than you think. Adjust accordingly, and stay conservative.
For the rest, take advantage of the different inclinations to work on different angles. The choice is yours:
- you can use the inclined as an accessory on chest days. A great use of the incline bench (with dumbbells, better) is to put in some exhaustion pectoral work after you've done a heavy bench press, and you have tired triceps.
- you can use it as a main exercise, to alternate with the flat bench press
Personally, I've always preferred to work the inclined with medium-long series, and not with the logic of ceilings.
Can I do the incline bench press on Mondays?
I kept it for the end.
Yes you can.
But there is still the risk of finding all the benches occupied.