| Purpose: Develop the pectoralis major and minor(upper chest), deltoids (shoulders) and triceps. Secondary stress is placed on the medial deltoids(mid shoulders) and upper back muscles.
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| Equipment variations: Barbell, dumbbells or smith machine.
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| Starting position: Lie on an incline bench. Setting the incline in the lowest position usually is best for developing the upper chest. At steeper inclines the focus moves from the pecs to the shoulders. Balance your body on the bench while keeping your feet firmly planted on the floor. Use an overhand (palms facing away from your body) grip on the bar with your hands three to five inches beyond shoulder width. Release the barbell from the smith machine. A good spotter is essential when performing any type of bench pressing exercises.
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| Performance: Bend your arms and lower the barbell in a slow and controlled fashion. Lower the bar until it lightly touches your upper chest. Push the bar up to straight-arm's length. Perform the desired number of reps in this fashion. |
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