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Bench press lying in an inclination of 30 and 45 degrees

What muscles work on an inclined bench press

The bench press lying on an inclined bench is considered one of the basic and key techniques for pumping and increasing the relief of the thoracic muscle segment. The most popular modifications are bench presses at an angle of 30 and 45 degrees, which distribute the load on the upper pectoral muscles. For beginners, the bench press is best done with an empty bar, without weight, under the supervision of a trainer Buy Anabolics in USA. This will fix the correct parameters of the bench press.

What muscles work in the bench press lying at an angle

    •  The main muscle groupbreast
    •  Additional group: front dentate, rhomboid and lower trapezium bundles, shoulder rotators, biceps, triceps, abdominal and buttock muscles, latissimus dorsi
    •  Degree of difficulty: average
    •  Load type: Basic, multi-joint

How to do a bench press at an angle of 30-45 degrees

How the bench press tilted looks in motion

The classic bench press technique evenly develops all the muscles of the chest. However, a large proportion of the load falls on the central segment. To pump the top of the hull, various techniques and modifications of the bench press at an angle are used. The inclined bench press is recommended for beginners with the goal of the same development of the total mass of the upper segment of the body.

Equipment

Load distribution

    •  The bench press at an angle of 30 degrees loads for the most part a group of muscles in the middle segment of the chest and to some extent the upper part.
    •  A 45-degree tilt of the bench activates the top area.
    •  To pump the lower muscle group of the chest, the bench press lying in an incline is performed in a modification with a downward inclination.

The position of the elbows.When breeding elbows in the sides, triceps activity decreases, and the work of the chest muscle group increases (which are pumped in the exercise). It is permissible in the lower maximum of the bench press the elbows leading to the body and to breed apart. 

Hand setting options

    •  Narrow grip Buy Steroids Online for Bodybuilding. To reduce the level of load on the thoracic segment and increase the work of the triceps and the anterior bundles of the delta, grasp the bar with a narrow grip. The amplitude of movement with a narrow grip is maximum.
    •  Wide position. For maximum pumping of the upper and middle sections of the pectoral muscles, use the wide arms on the bar. Such a modification will reduce the amplitude of motion.

Technique Modifications

    •  Reverse grip bench press.
    •  Modification of the bench press at an angle on Smith's bench.
    •  The use of dumbbells.
    •  Angle bench in a power frame.

Exercise Bench Press Sequence

Practical nuances and aspects

To press the barbell lying on a slope brought maximum results, use these tips:

    •  The emphasis is not on weight, but on performance technique. Better choose a lower working weight with which you will feel comfortable.
    •  Rest with your heels or the entire foot on the floor. This will increase your fixation, stability and emphasis.
    •  Points of contact of the hull with the bench: head, both shoulders and shoulder blades, sacrum.
    •  Maintain a natural back deflection during the bench press and keep your shoulder blades flattened to minimize the risk of injury.
    •  The higher the angle, the wider the grip.
    •  Lower the bar clearly into the collarbone, but do not lay the barbell on your chest Steroids store in UK. In this case, a small head back     quite acceptable.
    •  Lower the widow's rod more slowly than you raise it.
    •  Hold the forearm at the bottom of the exercise.
    •  Suppress inertia to prevent injury.
    •  When you lie down on a bench, bend the spine, and breast forward.

Bench press in the general training scheme

First, the main general muscle training is performed, and only after that they begin to load on the isolated segments of the pectoral muscle group. Inclined bench press is done after basic training, for example, the classic bench press technique, push-ups on the uneven bars.

Execution sequence

    1. Set the degree of incline of the bench depending on which muscle segment you want to pump.
    2. Install the bar and equip it with the working weight. Remember to use clamps at both ends of the projectile. If you are a beginner, hold the bench with an empty bar.
    3. Starting position: while lying on a bench, hold the bar with a direct grip above the body.
    4. Only the palms should support the bar, and place the thumb on top of it.
    5. During inspiration, slowly and slowly lower the bar so that it touches the upper segment of the chest.
    6 Genuine steroids. Tightening the muscles, fix the position for 1-2 seconds.
    7. During exhalation, use the muscles of the upper chest segment to squeeze the barbell and return to the starting position.
    8. Do not drop the projectile at the chest, but do not push it uncontrollably upwards. Keep smooth and average pace throughout the exercise.
    9. Repeat the bench press at 45 degrees the desired number of times.

Main mistakes

    •  Wrong corner of the bench. An angle of more than 60 degrees will shift the focus on deltas.
    •  Tearing off the pelvis and head from the bench, excessive arching of the back in the lumbar and thoracic regions. This position carries the load on the shoulders, and not on the chest.
    •  The lowering point of the bar is slightly higher than during the bench press on a horizontal bench. Throwing a projectile at the collarbone is fraught with bone injuries Steroids Online with Great Discounts!. The correct point is found experimentally: at the lower point, the forearms must be held perpendicular to the floor surface.
    •  Squeezing the bar to straight arms. With full straightening of the hands, the load is not redistributed to the pectoral muscles, but to the triceps of the shoulder. Therefore, it is important to keep your elbows slightly bent.
    •  Lower and squeeze the projectile should be at an angle. Vertical movement creates an extra load on the shoulder muscles, which increases the risk of injury.
    •  In the case of work with heavy weight, it is recommended to have an insurance.
    •  Number of repetitions: 3 sets of 10-12 repetitions
    •  Weight: The working weight is selected so as to repeat the bench press 10-12 times 

Number of repetitions: 3 sets of 10-12 reps

Weight: The working weight is selected so as to repeat the bench press 10-12 times

Bench Press Angle Video Exercise

Brief conclusions

The bench press on an inclined bench is considered basic for improving the muscles of the upper segment of the body, the formation of a wide and powerful chest. Anatomically, the technique resembles push-ups from the floor, but the use of the bar allows the use of additional weight.

The correct execution of the bench press technique on an inclined bench implies that the feet are pressed to the floor, the shoulder blades are reduced, and there is minimal deflection in the back. The pelvis is pressed against the support bench. The bar must be lowered diagonally, and at the bottom point of the amplitude do not lower until it stops on the collarbone.

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bench press, inclined bench, muscle group, working weight