Inclined Bench ! fastest bench workouts

Inclined Bench

His goal:
This exercise is a weight base period for working the chest. The inclination of the bench puts the stress on the upper chest but also on the anterior deltoid (front shoulders). Plus the chassis is tilted, the more the shoulders will be sought.
The use of dumbbells can work in a larger amplitude than the bar and require more activity in the muscles stabilizers. It is advisable to start your meeting of the pectoral muscles through exercises inclined if the clavicular (upper chest) is a weak point.

Muscles targeted:
He asks the muscles of the trunk, mainly the large and the small chest, the anterior deltoid, triceps. Other muscles involved in maintaining balance.

Execution of Exercise:
The case is set at an inclination of about 30 to 60 degrees. Standing, two dumbbells in hand, sit by asking the dumbbells on your thighs. This helps to avoid picking at the earth with all the risks that this entails for the back.
Starting position of the exercises, lying on the bench developed coated inclined dumbbell against the shoulders, hands and feet pronation raised by a hold for the lower back is not arched. Slowly up and down the barbell without locking in the up position and stop in the down position. At the end of the series, to recover and put the weight on the thighs.

Respiration:
Inhale when lowering the bar or dumbbells and exhale when you return to the starting position arms.
It is not advisable to stop breathing during the difficult phase, but allows the maneuver to stabilize the torso and provided a solid foundation for the muscles of the shoulders and chest. Exhale after passing the critical point, to reduce the pressure caused by blocking respiration.

Of safety:
We need the descent takes place slowly under control, but do not descend too low as not to overly stress the joint and tendons.
If you work with a heavy bar, you need a partner assist you as you may be blocked below. Use weights if you do not have a gym partner.
The legs should be elevated with a hold or put on the dumbbell rack to the lower back remains in contact with the bench. Sit by asking the dumbbells on your thighs can not pick them up on shore with all the risks involved for the back.

Variations:
We can do the developed coated tilted using dumbbells or a bar. There are also machines in the gym as the Smith machine.
● Certain practitioners completing the movement by bringing the dumbbells, hands face to face with a rotation of the wrist in order to solicit more of the sternal pectorals, ie inside the chest.
● The developed coated taken with the tight bends of the body removed also appears to bring more work on the inside of the pectoral (chest furrow) and the triceps.
These two exercises can be useful for people who claim to be outside too pectoral developed over the interior.