Barbell Incline Bench Press

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Robert Maurer
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SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The barbell inclined bench press exercise is also known as an inclined bench press

Type of Exercise

Barbell Incline Bench Press is a multi-joint / accessory exercise

variants

  • Incline bench press with dumbbells

Barbell Incline Bench Press: Execution

The starting position sees the athlete sitting on a bench inclined between 20 ° and 45 °, with the back in its position of strength, legs apart and feet firmly resting on the ground behind the knees to favor the maintenance of the three natural curves of the back and to support the weight more effectively. The elbows are flexed, the wrists straight and the shoulders adducted and extra rotated so that the elbow, wrist and barbell are exactly aligned in the same vertical plane from a side view. The barbell rests on the upper part of the sternum or on the collarbones as well as on the hands that grip it at a variable distance equal to or greater than that between the shoulders. The execution consists of pushing the barbell up on the vertical plane perpendicular to the floor (not the bench) it was lying on before starting, then trying to draw a segment of a straight line. During the push, the shoulders flex in the sagittal plane and abduct in the longitudinal plane, while the elbows extend and the shoulder blades begin to rotate upward in the last third of the movement. The execution ends with the complete extension of the elbows. During the whole execution of the exercise it is advisable to place part of the weight on the feet. Correct execution of this exercise requires good shoulder mobility in the first third of the movement to maintain the position described above.





Muscles involved in the exercise Barbell incline bench press

Group 0


  • Big breastplate
  • Anterior deltoid
  • Coracobrachiale
  • Brachial biceps (weak)
Action
Shoulder flexion

Group 1

  • Lateral deltoid
Action
Shoulder abduction

Group 2


  • Triceps bracelet
  • Anconeus
Action
Elbow extension

Group 3

  • Inferior bundles of the great dentate thoracic
  • Lower bundles of the trapezius
  • Intermediate beams of the trapezius
Action
Upper scapular rotation
Audio Video Barbell Incline Bench Press
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