Why Every Athlete Needs to Incorporate Incline Bench Exercises into Their Routine
Incline bench exercises are often overlooked by athletes in favour of their flat bench counterparts. However, incorporating incline bench exercises into your routine can lead to significant improvements in your upper body strength, muscle development, and overall athletic performance. 
Today we'll explore the numerous benefits of incline bench exercises, various exercise variations, proper technique, and how to effectively incorporate them into your training routine.
Benefits of Incline Bench Exercises
Incline bench exercises offer several unique benefits that make them a valuable addition to any athlete's training program:
Enhanced Upper Chest Development
Incline bench exercises specifically target the clavicular head of the pectoralis major, which is responsible for the upper chest's development.
This can lead to a more balanced and aesthetic appearance, as well as improved performance in sports and activities that require upper body strength.
Improved Shoulder Stability
Incline bench exercises require greater shoulder stabilisation compared to flat bench exercises.
This increased demand on the shoulders helps to strengthen the rotator cuff muscles, reducing the risk of injury and improving overall shoulder health.
Balanced Muscle Development
Focusing solely on flat bench exercises can lead to imbalances in muscle development.
Incorporating incline bench exercises into your routine can help to promote more balanced muscle growth and reduce the risk of injury associated with muscular imbalances.
Increased Range of Motion
The inclined position of the bench allows for a greater range of motion during pressing exercises.
This increased range of motion can help to improve muscle activation and overall strength gains.
Incline Bench Exercise Variations
There are several incline bench exercise variations that you can incorporate into your routine to reap the benefits discussed above:
Incline Barbell Bench Press
The incline barbell bench press is a classic upper body exercise that targets the upper chest, shoulders, and triceps.
To perform this exercise, lie on an incline bench with your feet firmly planted on the ground.
Grasp the barbell with a slightly wider than shoulder-width grip, and lower it to your upper chest.
Press the barbell back up to the starting position, fully extending your arms at the top.
Incline Dumbbell Bench Press
The incline dumbbell bench press offers a similar movement to the incline barbell bench press but allows for a greater range of motion and individual arm movement.
Lie on an incline bench with a dumbbell in each hand. Begin with the dumbbells at shoulder height and your palms facing forward.
Press the dumbbells up and slightly inwards, extending your arms fully at the top.
Lower the dumbbells back to the starting position, maintaining control throughout the movement.
Incline Push-Ups
Incline push-ups are a bodyweight exercise that can be performed virtually anywhere.
Place your hands on an elevated surface such as a bench or step, with your feet on the ground.
Lower your chest towards the surface by bending your elbows, and then push back up to the starting position.
Incline Dumbbell Flyes
Incline dumbbell flyes are an isolation exercise that targets the chest muscles, particularly the upper chest.
Start by lying on an incline bench with a dumbbell in each hand and your arms extended above your chest, palms facing each other.
Slowly lower the dumbbells in a wide arc, maintaining a slight bend in your elbows, until you feel a stretch in your chest.
Raise the dumbbells back to the starting position, squeezing your chest muscles at the top of the movement.
Smith Machine Incline Bench Press
The Smith machine incline bench press is a variation that provides a fixed barbell path, offering more stability and control.
Set up the incline bench in the Smith machine and lie down with your feet firmly planted on the ground.
Grasp the barbell with a slightly wider than shoulder-width grip and unrack the bar.
Lower it to your upper chest and press the bar back up to the starting position, fully extending your arms at the top.
Proper Technique and Tips for Incline Bench Exercises
To maximize the benefits of incline bench exercises, it's essential to use proper technique and follow these tips:
Finding the Right Angle
The optimal angle for incline bench exercises typically falls between 30 and 45 degrees.
Experiment with different angles to find the one that best targets your upper chest and allows for comfortable shoulder movement.
Hand Placement
A slightly wider than shoulder-width grip is typically recommended for incline bench exercises, as it helps to better engage the chest muscles. However, be careful not to go too wide, as this can put undue stress on your shoulders.
Breathing and Bracing
Inhale as you lower the weight and exhale as you press it back up.
Proper breathing helps to maintain intra-abdominal pressure and provide stability during the exercise.
Controlled Movement
Maintain control throughout the entire range of motion, avoiding any sudden or jerky movements. This will help to minimise the risk of injury and ensure proper muscle activation.
Incorporating Incline Bench Exercises into Your Routine
To effectively incorporate incline bench exercises into your training routine, consider the following recommendations:
Frequency and Volume
Incorporate incline bench exercises into your upper body workouts at least once or twice a week.
Aim for 3-4 sets of 8-12 reps per exercise, adjusting the weight and volume as needed to achieve progressive overload.
Progression and Overload
Gradually increase the weight, sets, or reps for your incline bench exercises over time to ensure consistent progress and avoid plateaus.
Supersets and Variations
To further challenge your muscles and increase workout intensity, consider incorporating supersets or using different incline bench exercise variations in your routine.
Conclusion
Incline bench exercises are a valuable addition to any athlete's training program, offering numerous benefits such as enhanced upper chest development, improved shoulder stability, balanced muscle development, and increased range of motion.
By incorporating a variety of incline bench exercise variations, using proper technique, and effectively integrating them into your routine, you can boost your athletic performance and build a stronger, more aesthetic upper body.
FAQs:
Is the incline bench press better than the flat bench press?
Both incline and flat bench presses serve different purposes and target different muscle groups. Incline bench presses focus more on the upper chest and shoulders, while flat bench presses emphasise the middle and lower chest. Including both variations in your routine will lead to more balanced and comprehensive muscle development.
What angle should I set the incline bench to for optimal results?
The ideal angle for an incline bench varies between individuals but typically falls between 30 and 45 degrees. Experiment with different angles to find the one that best targets your upper chest and allows for comfortable shoulder movement.
Can I replace flat bench exercises with incline bench exercises entirely?
While incline bench exercises offer unique benefits, it's essential to maintain a well-rounded and balanced training routine. Incorporate both incline and flat bench exercises to ensure comprehensive muscle development and avoid potential imbalances.
How can I incorporate incline bench exercises into my current training routine?
Aim to include incline bench exercises in your upper body workouts at least once or twice a week. Gradually increase the weight, sets, or reps over time to ensure consistent progress and avoid plateaus.
Do I need to use heavy weights for incline bench exercises to see results?
While progressive overload is crucial for muscle growth, it's essential to prioritise proper technique and control over heavy weights. Focus on gradually increasing the weight while maintaining proper form to reduce the risk of injury and make the most of the muscle activation.
