Incline Bench Press Mistake (STOP DOING THIS!)
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- čas přidán 9. 10. 2022
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#chestpress #chestday #chestworkout #chestexercise #chestexercises #chestworkouts #chestdayworkout #chestpump #chesttraining #chestgains #chestdaybestday #chestworkouts #chestgains #biggerchest - Sport
“Mom I want Sean nalewanyj”
“We have Sean nalewanyj at home”
Sean nalewanyj at home:
He is way better than Sean. No toxic content stealed from other influencers.
@@SuperSkunk1420 dumbest comment you’ve made today.
@@SuperSkunk1420 did Sean still your girlfriend?
@@thanglenmangsitlhou4388 idk if he better than Sean but Sean is lowkey a crybaby
@@michaelmayers3622 genuine question, how is Sean a crybaby? I enjoy his content, I’d like to know your thoughts on the guy.
True, don't worry about the bar path directly though, just go down to your chest and then up to straight arms. Your arms will move it through space how you are supposed to and don't go super fast.
I am waiting for sean's video💀
Is this not the correct way then?
No I don’t think this is correct at all
@@paulusquagmire3637 yeah it is correct,But i think sean will also have flaws in it🥶
@@YokaiSeiya yeah but not for sean
@@YokaiSeiya the arch lifting, from chest to above head is certainly correct. What is wrong about this in your opinion? I like to know.
You have actually started putting more stress on the delts in the changed version.
Definitely
Bruh everyone just make sure your shoulders str8 with the bar ain’t no curving the bar nonsense
Damn! I was trying to curve and fucking my shit up! I thought I was doing something wrong. I’m going back to the up and down
@@RegentofArrako do like the young man shown in the clip and you'll develop your shoulders an no chest, so NO, if there must be an ANGLE, it must be 80-70 degree, and do not you ever touch the chest with the bar while doing incline press, the barbell must be in the air through THE WHOLE SET, so there is no "point on the surface of the chest of touching the chest" - there is THE PROECTION OF THE POINT OF TOUCHING, an END of the amplitude will EVER be on the air, higher or lower, bot at the air (the more professional you are the lower you can go - MAY BE), but don't touch untill the end.
@@DoctorIsenberg will do!!!!
@@RegentofArrako I'm glad I could be of help. Listen, the main reason that touch approaches are not applicable in this movement is that there is a main condition for performing the exercise - maintaining the body figure, NAMELY - maintaining the angle between the body and the shoulder part of the arm, since if the angle is not optimal, the chest will not be involved into the work as powerfully as possible, too saggital - no, too adducting - also no. So, the reason for the exceptional applicability of sets within the amplitude in the inclined barbell press is that, provided that the body figure is preserved, the DEGREE OF FREEDOM of the shoulder joints is EXHAUSTED LONG BEFORE the bar of the barbell touches the surface of the chest, long! For some it is five centimeters to the surface, for some it is 4, for others it is 6 - it depends on the anatomy (which also tends to change) - this is something that NONE of these young advisers of dubious orientation will NEVER say.
Well, if, following the example of the young chemical advisers, you confuse your goal setting and SET A GOAL to touch your chest, then yes, for THIS you really need to do exactly as the chemist showed in this video - you need to create an angle between the torso and the arm of 45 degrees and lower the bar to the middle of the chest, and if it drifts even lower, then it’s even more comfortable! What a beauty! The chest, however, will remain almost the same as it was, but it doesn’t matter, right.. (according to would-be trainers) Look what Scott Herman looks like - look at his “chest” - here’s the best example of what not to do.
Now, pay attention to how your elbows behave, if you succeed in this, look at what will happen to the movement: half of your press will go into the sagittal, your elbows will go forward, the adductor part of the movement will generally turn into something unintelligible, and you won’t pump up any chest. Young chemical would-be trainers have completely confused goal-setting from taking decadurabulin and merging their brains with smartphones.
@@DoctorIsenberg thank you so much!!!! This was very helpful! I’ll try it tonight!
I’m apart of the *bring it to your neck/clavicle region* gang.
The stretch and contraction is unreal. This is also why people do better on the smith machine, it forces you to do this.
You nailed it!
Light/moderate weight and pausing at the bottom is the key to building your upper chest and getting that Franco Columbu chest split!
What this guy is suggesting will truly hurt your shoulders, especially at such a steep angle!
Now if the guys were at 15 degrees, I may agree but once the middle chest is no longer involved, that flat bench path is no longer important.
Nice terminology
Is this true? I've been doing the nipples thing and barely feel my chest working at all.
@@parry3439 try it if you don’t believe me. Your chest will be on fire.
Start with lighter weights so your body can get used to it. 10-15 reps.
That was also Arnold's style.
Straight line works!
Wow I could have used this last year when I messed up my shoulder. I was going straight up and down. Healed now but I have avoided incline bench since then.
It wasn’t the incline. It was likely your form, or to heavy weight. Yo over extend the range of motion by trying to curve the bar path will lead to injury 0 doubt.
No bro, if you doo that you not gonna hit upper chest.
I agree
I agree also,, you’ll have a heck of a front delt tho!😅! I keep it right under the chin.
Just watched arnold do incline he went straight up. Arguably best chest.
@@c8h8e8c8k8m8e8o8u8tsteroids+genetics,he did lots of bs training but when you can train for 8h a day anything will work
agree, you can negate the stress on your shoulders if you follow the same queue you use in flat bench, create a slight arch in your mid back to raise your chest toward the bar.
Uh, if i bring it down to mid chest, im damn near flat benching. Just below collar bones, elbows tucked.
Thank you I fucked my shoulders up yesterday cause of this bs lol
The way u mentioned works tho thank you
Lowering it to your upper chest/clavicle is better for upper chest
exactly the giotine press so this dudes forgetting that variation.
I’d suggest keeping the elbows tighter to the body. The pecs do better in a closer grip than wider one. Bar path stays the same but that small adjustment will give the best results for pec development
In smith this is impossible. So is smith incline bad?
No, smith is good. You're doing fine. Don't listen to BS smith machine is bad. Use it. Also sometimes all benches are being used, but not the smith machine, so use it. You're doing good, I have used it for bench press, incline, and even shoulder press.
If I go heavy on incline, no one to support me. I got no spotter but with smith machine, I'll feel a lot safer man if I can't get the last one and bar comes down on me. Use the smith machine!
You must be joking ?? That just moves the attention away from your upper chest and puts stress on your front delts. DUH!!
Thank the tips,that why my shoulder is hurt when i use this machine
Thanks😊
That is so true because I hurt my shoulder doing that
This changes the movement 10 fold. My upper chest was on fire
Damn 1.1 million subscribers this just proves no matter how popular someone is don’t listen to their advice as this is completely wrong. Professional and people who actually bodybuild would NEVER incline press like that, it is so wrong and a very even more awkward movement for your shoulders, never bring the incline bar toward your mid chest this isn’t a flat bench instead tuck your shoulders in. Sad thing people see this and go “I’m gonna try this” you’re literally gonna look like a fool not doing it right
Exactly.
Is it okay to go all the way down with this movement? As I see many people stop around 3/4 of the way and some say it may prevent shoulder injury
This helps a lot I was doing straight down instead of curving it
You were doing it right. This form works the same part of the chest that a flat bench press does.
Additionally to take stress away from the shoulders compress the shoulders, and when you grab the bar act as if you’re trying to bend the bar so your elbows don’t flare as much. Your bar path doesn’t need to change.
Or just lower the angle to 15degrees or arch more at 30
How bout smith machine? Which position is the best? Cause we have to follow the rail, we can't bend it
Honestly for the smith machine you either have to position the seat so you can have a more natural movement or tuck the elbows close to your rib cage and push them a bit to the front so your shoulders/rotator cuffs don’t receive unnecessary pressure. But if you can just stick to either a barbell or dumbbells.
Kick the smith machine
Yes sir
Oops I’ve been looking in a mirror while doing this to try to be as vertical as possible.
I do that and figured it out while doing declined bench press
Ive been using the first way recently and have seen more gains. I dont go heavy because i dont wanna tear up my shoulders but they havent felt bad at all.
nce I'll try it
Free weights always act in a vertical straight line path simple gravitational rule ....so making it curved will not gonna recruit muscle fibres throughout the movement....for that reason dumbbells are little bit less harsher than barbell because your wrist will be in a neutral position that will allow u doing this movement in a vertical pathway without externally rotating ur shoulder joint more than 120°
Wish i knew this two days ago... first time doing incline and just f'd up my shoulder. I had to skip my delt workouts which are my favorite :(
you prob won't see this but incline DBs are much better if you have shoulder pain with incline bench
why? also is this video correct?@@pxlshadow5889
Incline is about using light/moderate weight and focusing on the stretch at the bottom, pausing for 2-3 seconds, and pressing back up to repeat the cycle...
Not many know this and go heavy, and F up a shoulder real quick.
This movement should be in the category of Flys, Crossovers, ect, (Isolation movement)
@@tonynorris1506 what does it mean when my shoulder hurts when doing incline
@@jeffguzman6497
Have u tried going light for incline?
Also, do you retract your shoulders the same as you would on a flat bench press?
Retracting the shoulders puts your front Delts behind your chest to where your chest does most of the work (although front Delts definitely have more of a load on them at a 45 degree angle)
If your shoulder is otherwise fine, it may have to do with weight.
Although you could have strained your shoulder and if so, give it time to recoup and try again.
At 15-30 degrees, you can use about 75-80% of your flat bench weight being your middle chest is still involved, but at 45, that's when you wanna do 50-60% of your flat bench weight, and do slow reps with a pause at the bottom, being the upper chest stretch on incline is what stimulates the most growth.
Hopefully this helps,
Although if you have a mild shoulder Injury already, it's hard to say but maybe try 30 degrees with lighter weight and focus on the bar coming down an inch 2 or so below your collar bone, same as the 45 degree method, and once you get the hang of that,
Try 45 again.
If wife grip with flared elbows hurt your shoulder, turn your elbows to maybe 45 degrees.
It's a stretch in your upper pecs that you'll notice immediately when everything is aligned properly, especially when your upper chest is sore afterwards.
Report back if any of these tips help.
Also triceps and elbow
ahh, too late, my shoulder is crispy now 😢
What if I’m tryna work my shoulders
Not a healthy workout for shoulders.... Plus that means your shoulders are overactive than your chest.. Which defeats the purpose of a chest workout
Your video saves me from thousand of dollars need to be spent for pt
So why do people insist on smith machine incline?
Too much stress for the shoulders can lead to a shoulder Burnout and even in them taking revenge on society and going completely rougue. So be cautious!
WFT man! The first one was ok! The second one puts stress on shoulders. It puts it on front delts.
The change needs to be this here: when 45 degree angle of bench arch your chest. When bench is lower like 30 degree do not arch your chest.
Keep the bar straight up and down, and get it down to your neck where collar bone is, you'll feel that deep stretch pull. Keep weight low moderate if you haven't a spotter. Dayum, watch it folks, internet is full of advice that can mess you up man!
We've got a huge problem at planet fitness with the bench press smith machines .. You can't do that. They just go up and down and you aren't free to move like in the video.
Bro when you bench you use your shoulders,you chest,your core,your back,your hands forearm all at the same time...
I just started 1month ago. I work really hard, progress is really good. But last week i found out my Chest press form was wrong and hurt my rotatory cuff 😢. I need to retrain my chest week1 😅. Mistake1 Grip too close uses tricept, mistake 2 elbow too wide stress on shoulder
You never incline press in a curved line. Not only does it destroy your shoulders, it targets the upper pecs less
I do both but my straight path is lighter so I can come down rt under chin for a different angle
An inclined bench press mistake is simply performing it.
yes it happened with me today
So then you his defeats the purpose doing incline bench press, plus the grip is very important to protect ur shoulders
What’s the the point of calling incline if you are hitting mid chest
Wait another guy told me to lower the bar just below your clavicle not mid chest
First is better for building muscle second better for impress someone because is easier
Please motivate the depressed to start little.
Nahhh, down to your upper chest on the eccentric and push the bar slightly towards your feet instead of towards your head on the concentric. Otherwise your engaging more anterior delts with your bar path.
If you didn't flair your elbows out you wouldn't have any problem with your shoulders bringing the bar down to just below your collar bone...
I beleive this goes for normal bench as well just fyi
Do y’all prefer this or the incline dumbbell press?
homie with any barbell chest exercise you're working out shoulders regardless. Obviously keep your elbows tucked but if you're going down lower than your upper chest it defeats the purpose. Incline is my favorite and I can hit 225 for 8 never really had shoulders problems from it despite already having bad shoulders.
So seated overhead press?
Is it supposed to be harder when doing it this way
Just saw a video under this of ronnie Coleman doing it straight
Just need your hands positioned properly and the bar, it’s literally impossible to do this on a smith machine and I can still hit my chest
Let’s see what Arnold says….. Clavicle
No. Wrong
I wouldn’t try this on your top work set. This leverage position looks safer than traditional incline, but you won’t be able to move as much weight
Curved path hits triceps.
Terrible info unless at a low/15 degree angle!
Anything higher (like this) and youll want to do it the first way shown, which is the proper way!
Follow these tips:
-Go light (approx 1/2 of your flat bench weight when starting out)
-Go slow while bringing the bar below your clavical and pausing at the bottom for the stretch
- 75% of the incline press is about the eccentric, coupled with a light/moderate weight press!
***Again, Do NOT focus on "Pressing heavy" like you would on flat bench, the eccentric of the incline press is what will give you that Franco Colombu chest split!
Avoid ego lifting and enjoy the gains!
do the world a favor and don't become a personal trainer
Basically you're saying to rotate the arms 45 degrees like with dumbbell press
Flat bench and chest fly is all I do
Personally I don’t like incline and flat bench hits your whole chest anyway
Dumbbells
Smith machine🙋
I was wondering the same thing, how would this apply on a smith machine?
Man am tired of these corrections 😢😢😢
I bench on the Smith tho😩
I mean i never had shoulder problem when doing it vertically idk teach is own
Is this true?
👍
Guillotine press has entered chat
an incline bench press mistakes that could lead to injury is using your chest at all
If ur worried that much about your shoulder pain then lower the incline.,
You can only do this light weight
If I do this on smith machine??
Uh no...your forearms in your "correct" version are not even remotely perpendicular to the ground. In other word, no work but tons of stress to your delts.
Your tip is valid as stated for flat bench.
Watch any real Bodybuilder and they drop it just below the neck. Keep your weight right and don’t ego lift and your shoulders will be fine.
❤❤❤❤❤
So basically, don't put pressure on your shoulders, instead use your chest.
No one ever benches the bar in a straight path tbh
It’s sad because people were gullible will fall for misleading information like this, that awkward arch position completely defeats, the purpose of an incline bench. It is supposed to work your shoulders.
🤍
Thank you! Really good to know.
Its not true
Do both types for better results 😂
The first one is called guillotine incline bench
But don't that defeats the purpose of trying to get a upper chest
Serh gut
Not true u can have straight pattern
30
You cant do that on a smith machine
Tell me that to dorian Yates
Wrong. And it is very dangerous. Usually past 45° on the incline, the optimal bar's path starts to mimic an overhead press. You should incline press in an almost vertical line because most of the load is shifted to the shoulders.
I'm sorry, but if your doing that you might as well be benching flat. If you are doing incline you want the weight over your upper chest.
Nope that will not work the whole uper pecs😮
Yeah no 😂
Lol or just don’t flare your elbows out to a 90deg.😂
That would make it a guillotine press which in my opinion build better upper chest
Anyone here with Planet fitness membership 😫?