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The incline bench press is one of the go-to exercises for building your upper chest. That said, it is one of the most commonly misperformed chest exercises around. In this video, I show you the two most common bench press mistakes made on this exercise that are holding you back from seeing the gains in your upper chest that you would like to see.
To start, you have to understand the anatomy of the upper chest region. The front deltoid and clavicular portion of the pec major are very close together and can tend to interfere with the action of one another if you allow it. It goes without saying that the front deltoid gets a great deal of work from not just shoulder workouts and exercises but as an assistant on many chest and pushing exercises.
This causes the front delt to become almost too active, especially during exercises that we are trying to stress the upper chest. The incline bench press is a perfect example of this. In order to get the front shoulder to do less of the work and allow the pecs to do more, you have to first get the angle of the incline bench press correct when you do the exercise. This is one of the most common errors I see every time I go to the gym.
The correct angle of the incline bench should be 30 degrees from flat. This may seem like a very small angle but it is the optimal angle for placing the strain on your upper pecs and minimizing the effect on the front delts. Many people will stay much too upright when performing this chest exercise and effectively wind up hitting their shoulders much too much. If you realize that a completely vertical position (90 degrees elevated) would hit your shoulders primarily, and that a completely flat position would hit your mid chest…you understand how much room you have to lower the bench before it hits the upper pecs.
The next thing that this position does is actually place your shoulders back in a position where they can be less dominant in the press and put your pecs at the center of the action. Gravity helps to position the shoulders down and back but you do need to actively contract your shoulder blades as well to ensure that this happens. You will see in the video how much easier it is for the chest to be in a position of power and therefore increase their contribution to the incline bench press. This, over time, will lead to greater chest muscle growth particularly in the upper chest.
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For more chest workout videos and exercises you can do for a bigger chest (not just the bench press) be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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A exercise routine that is fun is easy to keep up with. Make exercising a habit, and it'll be much harder to slack off. This article provides you with the advice you need in order build a great exercise program.
Play some of your favorite tunes while exercising. Listening to music is a natural way to encourage yourself to get moving. Working out to music is like dancing, which can make it more enjoyable. The aches and pains will seem less intense. Music can make the difference between stopping after 15 minutes and stopping after 30 minutes.
Try to find a workout buddy. It is a wonderful way to stay active. Friends make exercise less of a chore. You would be amazed to see how enjoyable it can be to exercise when you have someone with whom to share the experience.
Workout videos can be a great way to spice up your routine. You should have a nice selection available to provide plenty of variety. The distractions the music video gives you helps you from feeling any discomfort.
If you choose workout gear that looks good on you, it's a big motivator to get out there and exercise. There are an endless number of colors and styles of workout clothing available. Try it on before you buy it, and make sure that it is something that you will feel comfortable and confident in.
So you don't become bored with your routine, it is best to change workouts on a regular basis. This boredom must be eliminated so that you can stay on track and achieve your goals. By varying your exercise regime, you are more likely to stay engaged and not as likely to skip your workout.
Don't hesitate to give yourself a reward when you succeed. After you reach a fitness goal, give yourself a reward to help you stay motivated. Treat yourself with a new outfit after reaching your goals. You could even reward yourself with a small portion of something you really love to eat, a tiny and tasty treat.
Exercising doesn't have to be boring. Having a good attitude and approaching your workouts the right way will increase your enjoyment of your exercise routine. Use these ideas and get your body into great shape.
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