How To: Incline Barbell Bench Press | 3 GOLDEN RULES! (MADE BETTER!)
Vložit
- čas přidán 19. 07. 2024
- Many of you are probably leaving A LOT of gains behind when it comes to the INCLINE BARBELL BENCH PRESS because of a few simple form mishaps. So if your upper chest is lagging this video will ensure that you' maximize muscle engagement for growth! Also, remember that LESS IS MORE when it comes to building muscle. So, instead of jumping around from exercise to exercise, stick with 8 - 10 sets of 8 reps with the Incline Barbell Bench Press before moving onto your next exercise so you can focus on progressing with the movements lifting HEAVIER WEIGHT & building MORE MUSCLE in no time!
READ FULL ARTICLE WITH PHOTOS
muscularstrength.com/article/...
Today we’re going to go over the 3 golden rules when performing a barbell incline bench press.
Golden Rule #1: Keep A Shoulder-Width Grip! (Or JUST Outside)
I know some of you will say that with a wider grip you can bench more weight, but when you have a wider grip on this exercise when using a barbell, you’re not going to get that much of a flex at the top of the movement. It should go without saying that the more you bring your hands in, the more flex you get in your chest. Also, adduction is one of the functions of the chest, which means if you’re feeling that flex at the top, you’re going to get more muscle activation for more muscle damage and more growth, even if you can bench a little more when doing the wider grip. Overloading with more weight is USELESS for MUSCLE GROWTH if you’re getting LESS CHEST MUSCLE engagement.
You’re also going to have more control over the exercise with a shoulder-width (or just outside shoulder-width) grip, and you’re going to be able to keep your elbows under your wrists allowing you to really focus and push through with your triceps as well. When you get under the barbell, you want to put your finger tips on the gnarling, and personally I like to use my thumbs, and put them right on the end of the gnarling to get my grip position. Then, after lifting the barbell off the rack, as you do your repetitions you want to keep your elbows UNDER your wrists, and then as you press back up, your elbows should stay under your wrists as well.
You want to make sure that as you do this movement, as you come down, you don’t flare your elbows out to the side, and then push that way as well. You’re going to lose a lot of power if you do that, and you’re also going to place a lot of unwanted tension in your shoulders. Constant elbow flare is the main reason lifters get SHOULDER PAIN from this movement and can’t progress with more weight.
Golden Rule #2: Keep Shoulders Retracted & Depressed!
I notice the most common thing that happens here is a lot of people will retract, depress, lean back and get into position. But sometimes the j-hooks are too high on benches in the gym, or this can just happen in general. The problem is that when you try to press the weight off the j-hooks, what happens is you lift the weight, then push it up by using your shoulders too much to help. What happens once you use your shoulders to help you is you un-pack them, and then you start performing your repetitions with your back flat on the bench versus having your shoulder blades retracted and depressed down.
You then start to lose a lot of that pushing power that you had, and you can also start to transfer a bit more of the exercise into your shoulders, versus keeping it all in your chest. If that happens to you, and you pay attention, just hold the weight above you, and try to reset your shoulders. Once you reset your shoulders and they’re nice and packed, then you’ll be able to bench, and feel it all in your chest and not in your shoulders at all. There is a big difference between having your shoulders packed or un-packed, and the best solution would be to learn how to un-rack WITHOUT breaking your form. It just takes time!
Golden Rule #3: Engage Your Lower Body & Core!
Your lower body and your core are VITAL to this movement. Yes this is an upper body movement and you’re pressing through your chest and your arms, but if your core is loose, and your feet are not firmly planted on the ground, then you don’t have a solid foundation to be able to press more weight comfortably.
CONTINUE READING HERE
muscularstrength.com/article/...
Program Selector - Get The Right Program For You! - muscularstrength.com/Program-...
----------------------------------------
Subscribe To My Channel - / scotthermanfitness
----------------------------------------
1 on 1 Online Coaching - muscularstrength.com/consultat...
----------------------------------------
DOWNLOAD MY APP! - iPhone & Android!
muscularstrength.com/phoneapp
----------------------------------------
MORE TIPS! - / scotthermanfitness - Jak na to + styl
Many of you are probably leaving A LOT of gains behind when it comes to the INCLINE BARBELL BENCH PRESS because of a few simple form mishaps. So if your upper chest is lagging this video will ensure that you' maximize muscle engagement for growth! Also, remember that LESS IS MORE when it comes to building muscle. So, instead of jumping around from exercise to exercise, stick with 8 - 10 sets of 8 reps with the Incline Barbell Bench Press before moving onto your next exercise so you can focus on progressing with the movements lifting HEAVIER WEIGHT & building MORE MUSCLE in no time! *FULL WORKOUT PROGRAMS* - muscularstrength.com/Full-Workout-Programs
ScottHermanFitness The most helpful advice ever!👍
ScottHermanFitness I'm new to your channel and I love it!!
I'm pretty skinny (I weigh 143Ibs or 65kg) and have little to no experience working out and I want to change that for many reasons. I don't trust a lot of the stuff I read online, you seem to be the only reliable source of info.
I feel somewhat overwhelmed and unsure of where to begin. Do you have a list for a good diet? That's would be the best place to start.
Did everything seem complicated when you first started working out?
I really want to make a change in my life and any advice is great help and much appreciated. Keep up the great content. :D
ScottHermanFitness is there any point off doing inclines Wen the sternel fibre's make up 80% off the pectoral muscle
+Scott Turner hey man. Check out this list for an idea of what to include in your diet - muscularstrength.com/article/healthy-shopping-list-for-life It can be a little overwhelming at first, but you soon figure things out and learn more. Come and join my community on www.MuscularStrength.com and post in my forums with any questions you have - we will help you!
+I'm Mohammed if your upper chest is lagging, I would target it more with an exercise like this. If you are seeing sufficient growth with a flat press, that's OK!
I came here just to hear “bah bell”
Haha. Thanks for watching 😊 The MUSCULARSTRENGTH APP IS COMING!! Get on the exclusive list to be first to try it out! newapp.muscularstrength.com/
....Ah you oh ah you naht a nock?
Screw you, I can't watch all his video without laughing.
Do you want to talk/learn about God and Jesus? God and Jesus both love you and can help you with whatever you may be going through
@@jaidenarias5912 there is no god.
1. Keep a Shoulder-width Grip 0:24
2. Keep shoulders Retracted & Depressed 1:47
3. Engage Your Lower Body & Core 3:12
Charlie Duong 1. Keep a Shoulder width grip AND don’t flare your elbows
thank you
I need time stamps for what really matters, the moments he says "bah bell".
preciate it
Do you want to talk/learn about God and Jesus? God and Jesus both love you and can help you with whatever you may be going through
I’m ready to get staaaahded
Glad to hear it! Now go crush it! 💪🏻💪🏻
Boston accent basically
I thought it was Italian !!!!! 😂😂😂
@@mariastewart9820 old af but I had to. Sounds Australien
I want this on a t shirt: "Let's get staaahded 💪"
Comments:
5% - "Wow, that was very useful"
95% - "_Barhbell_"
Lol
Dang my chest just grew 12 kilometers
Dang you must have some MASSIVE chesticles then :-D
Oliver Shtern natty?
Oh yeah. My secret is pretty simple - I eat 1 kilogram of protein per gram of body-weight.
@@adammiller1718 hello fatal protein farts 😂😂😂
@@doehetvoorgentstudent2113 I just like to eat the entire bucket of powder
Update6 months and I'm still loving this bench. czcams.com/users/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
I cannot actually describe how helpful these tips are and have been. I have implemented them and my body has gotten a lot stronger and my mind muscle connection has improved drastically as well. I can’t thank you enough Scott! Can wait for more videos on this series👍💪
Glad I could help Neutralino! You are making all kindz of gains my bro!
@@ScottHermanFitness 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
Every once in a while I tend to come back and watch some form videos from your channel. It’s been a little over 5 years on my fitness journey and your channel is one of my go to’s. Glad to see you still doing your thing, and getting the recognition your deserve!
Amazing video, watched in the gym and already feel a massive difference. Thank you!
Been following you for about a year now. Thanks for the great and educational videos Scott!
great tips. the incline bench is the main exercise I wasn't sure if i was engaging properly or not. had regular flat bench down but you helped me here, thanks scott!
Dear friend Scott! How are you? Hope you are doing great!! Yesterday I worked out my chest but these tips are pure gold especially if you have an injured shoulder. Thank you very much! My shoulder is getting better little by little thanks to your videos and your help. I really want to thank you man! Hopefully our paths will cross one day. Please give our best to your family. Blessings all around. You bring so much good to many people. Warm hugs from Mexico.
I am good thanks Raul! Hope you are too! It's my pleasure man, I am here to help and glad you don't have such a bad shoulder injury any more :-) Have a great week my friend!
Hey Scott, big thanks for this. The line about elbows under wrists was the exact technique mod I was looking for. Keep crushing my friend. 🔥⬆️
Awesome video man, Was looking for some tips on incline and this is exactly what I needed.
This video drastically improved my technique just by watching it in-between the sets! 💪
Amazing video Scott, I started a workout group with my friends and coworkers and constantly show them your videos on form and stress it's importance. You are one of the biggest reasons I decided to get healthy as well I really appreciate you man. Quit smoking cigs and started Keto this year lost 40 lbs! :) - Love from NJ
That is great man, so proud of you for starting to live a healthier lifestyle! And congrats on the weight loss! You must be feeling really good! Post some progress photos on my site too, would love to keep up with your journey :-) www.MuscularStrength.com
Im down! Lets do this! haha :)
I made it Scott, username newdavex18 , please give me feedback! :)
Another great instructional video!
Thank you Scott
just wanna say thanks scott because of your videos i have finally gained muscles which i never thought would be possible for me since i was skinny only thing thats lacking is my upper chest so thanks for the video
This channel and athlean-x are my go to channels for fitness. Keep up the great work Scott
Thanks for the support Mikolaj, you got it! The MUSCULARSTRENGTH APP IS COMING!! Get on the exclusive list to be the first to try it out! newapp.muscularstrength.com/
This helped fi several mistakes I was making. I watched the video and used the tips given here to get better lifts. It really helped avoid hurting my shoulder. I also lifted more. thanks!
My incline has always been a lot weaker than my decline. But I keep grinding! Appreciate the reset points Scott💯💯
I love the incline more than the flat!!! Thanks Scott!!!
You're welcome bro! Make that upper chest HUGE!! You using Cheat & Recover workouts too? muscularstrength.com/cheat-and-recover
I 'smashed' the like button...
... we don't talk anymore.
Thanks bro! Well I haven't seen you commenting lately :-P
Haha. It was a terrible joke. Appreciate your content, brother!
2:43 I lifted for years and didn't correct this. It ended up making shoulders stressed out. I did correct this a couple years ago and no more shoulder pain. This is definitely a crucial part of FORM. Thanks Ben.
Learned something new every video! Thanks 👊🏻
I AHHHHrched my back and tightened my core, my dokkan drop rates have never been better thanks scott
Geat information , thanks for sharing it :)
Your videos have definitely won me over! I only come here for my workout tips, now!
SQUAAAAAAAAAAAAAA 🔥💪
Love these golden rules series 👌
Please do it on a row :)
Might do a T-Bar row or a Barbell Bent-Over row.. or both!
Hell yeah! And a pendelay row too maybe? 👌
Oh and I’ve been thinking and there are TONS OF GUYS who need a tutorial on how to perform a cable lat pulldown 😒 #LeanBack >.<
Thanks bro! 🙌
Great tips!
The bonus tip is amazing and very useful :)
Great video bro thank you!!
Thanks for the video man!
Before we get staated on this bahbell exercise.....
Hahaha :-)
😂😂😂
Dude! ALWAYS an extra little tip Im not doing. THANK YOU SO MUCH. Love all the vids and growing and maxing with full range of motion on all my exercises. 38yrs old and in 10months Im kicking my 24yr old past self in the butt!
I always enjoy your How To videos....always professional and helpful..thanks man!
You are welcome Mavros! Always happy to help! The MUSCULARSTRENGTH APP IS COMING!! Get on the exclusive list to be the first to try it out! newapp.muscularstrength.com/
Thanks for the tip, this helped a lot
Massive tips ! Definitely gonna help my bench
Basically a perfect video! (subscribed)
I liked just because of the way he said "Barbell"
Baaaahbell!!
That was wicked helpful
Helped a lot king
Thank you that was good, great tips to focus on being safe and strong.
Thank you this just improved my bench incline I can feel it working more for me.
This was Gold.
Thanks.
I love you! With this form I'm getting such a nice soreness without joint pain!!❤️❤️❤️
I like how the core is able to get involved with nearly any other muscle group workout. I find myself engaging my core while doing all sorts of activities, which just sort of happens automatically out of habit.
Yeah man, your core is like your foundation for everything to stay tight and stable - that's why it's so important to work on it aside from just doing heavy compound movements!
Fantastic video and exactly what I needed. Was trying to feel my upper pec working and couldn't. To wide and flared before.
Thanks for the great tip bro.
ok that thing about packed shoulders was actually helpful thanks
Best bench tutorial ever!!❤
Thank you so much man 🙏🏻❤️
Hi Scott, what an informative vid. Can you do a tutorial about the safety procedure in case u fail the incline bench press? I once injured my shoulder from failing it. Btw, great content !!!
Excellence advice always from Scott ! 🏆
Thanks this was very helpful.
Best explanation ever. Love it thanks bro.
Thank u for the advice
Keep Shoulders Retracted & Depressed
3:50 Tighten Lower Body & Core
1:21 Elbows under wrist
Gr8 advice Scott 👍
When you realize millions of people are benching without even knowing about scapular retraction and depression😪
sad... but very true... and we are here to help them all!!!!!
ScottHermanFitness For sure, man!!
I see it too often. Zero arch. No depression and hella protraction. But I don’t wanna be that guy in the gym telling ppl what to do
Chase Grengs Yeah that’s not a good look. But you’re right it’s so sad! There’s still ‘bros’ preaching a flat back to get a ‘Full ROM’😣
Chase Grengs You should/must people tell what to do better. I would love it when people tell me how to do an excercise in a better way. Spread knowledge.....I don want my shoulders (or whatever) injured, especially when the injury could have been prevented by makeing adjustments to my training.
Really helpful. I had a nasty shoulder injury years ago due to bad form on incline bench - shoulder blades not retracted, flared elbows, grip too wide - and haven't done it since. However, it's a really useful exercise and I'll give it a go again having watched this. Btw I like the Boston accent and am looking forward to getting stahded with a proper grip on the bahbell. Or rather starrrted and barrrbell as I'm Scottish.
Explained v well👍. Thanks
I have been trying forever to find a video like this for so long. Thank you!!
Your search is over! haha. Thanks for watching! The MUSCULARSTRENGTH APP IS COMING!! Get on the exclusive list to be the first to try it out! newapp.muscularstrength.com/
ScottHermanFitness don’t tempt me with a good time.
Too late I already did :-P hahaha.
Thanks a lot very helpful 😊
Hands down the best exercise for chest development. I know everyone talks about regular bench press, but getting that wide look between the chin and lower chest is done by incline barbell benching
Thanks Scott great tips.
Thanks for watching my man!
Thank you Scott!
Today I was doing the same and my elbow was not under my wrist. I felt as if my nerve is getting twisted. Luckily one of the trainers saw the same and corrected my form. Even such minor things makes a major difference. Technique is undoubtedly quintessential.
Thank You! Thank You! Thank You! 💪😎
Came here to check my form, turns out, I was doing it the right way all along! Thank you Sir!
I knew something was off with my form, thanks man good video
I was always a little sore in my right elbow with like 50 KG. The advice not to push the elbows out helped a lot! Gotta relearn the muscle memory
I seriously didn’t realize how much this would help, but I gave it go and now I’m benching weights I used to struggle so hard with easily. Thanks a lot for this
Love this golden rules videos. I expect the deadlift coming soon right
Thank you!!!!
Omg you are a lifesaver!
Thank you man
very helpful @ScottHermanFitness
you have always been a fitness hero of mine and have stayed committed to helping us with solid / consistent information
Happy New Year
The first tip was what helped me
Thanks Scott for the video. I believe me not focusing on putting my elbows below my wrists has caused me to have some discomfort in my anterior deltoid especially when I add more weight. Perhaps this adjustment will do the trick.
well said and i like your steps my only thing is finding my pathway once i go up but the form and retraction is good and will always need new adjustments, Thanks keep fighting the good fight SALUTE BROTHER
777 comments, excellent. My shoulder was hurting while doing incline. So I went to YT and found this site. SO FREAKING GLAD I DID. I went up 40 lbs and my shoulder was fine THANKYOU
After years of physical labor at my job, and thinking that was good enough, I have finally joined a gym. I think incline is super important, so I'm trying to learn it correctly.
Great vid Scott! Also it was great seeing you hangout with Alex (AlphaDestiny) @ the Toronto show. You guys are 2 of my favourite youtubers.
Thanks Darrell! Had so much fun hanging out with Alex! Will definitely be filming more content with him!
Your tip about packing the shoulder blades was a good one. Thanks for the video!
Thanks for watching Chase! The MUSCULARSTRENGTH APP IS COMING!! Get on the exclusive list to be the first to try it out! newapp.muscularstrength.com/
ScottHermanFitness What’s your opinion on the Arnold press for building bigger shoulders?
Thanks bud for that awesome tip
Any time JCV!
Nice!!
Like the Bungee strap tip!
thanks for teaching me the bahbell
Nice tip
Thank You.
Yes!!!!!! These Golden Rules videos are the best, you sum everything up and break them all down into 1. This might be off topic to this particular video, but do you happen to have a Golden Rules video on abs yet?
Glad you are liking the series man! I don’t have any for abs yet but I can make some for sure! Any exercise in-particular?
Hey scottyy, please talk about the cable crunches for abs and obliques, i can never feel my abs contracting
ScottHermanFitness I was gonna recommend what the other guy just asked. Can you also do one on the Lying leg raises and/or the hanging leg raises?
Scott, I’d love to see a video on the incline reverse-grip bench press with dumbbells.
I’d even very much like to see a video of the incline neutral-grip dumbbell bench press.
The reason is that both variations have a person externally rotate their shoulders, allowing for more room in the shoulders for everything.
Either shoulders (rotator cuff?) or the lower back are the most common gym injury.
I think if more people knew about these two variations, more injured people could get back to the gym and press, pain-free.
Also, a reverse-grip incline press, arguably, hits the upper chest a little bit better than a standard grip one.
Thanks!
My incline barbell bench sucks. My flat bench is going up, my OHP is going up, but my incline is going nowhere (except possibly down!). I'll definitely keep these three things in mind tomorrow in the gym.
This should help you improve your incline bench hopefully! If it's something you want to bring up, do it at the start of your workout too.
Este video me ayudó mucho ¡muchas gracias!
Great! Have seen a lot of people in the gym making these mistakes you corrected, infact I used to do one myself 🙈
We all make mistakes Shan.. as long as you learn from them, you are growing in some way :-)
Found it today. I have a push day tomorrow. Thanks and man that bah bell made me laugh so much 😂😂
Well this explains the shoulder problems I’m having
Smashed the like button and subscribed a few months ago but I'm still struggling with the barbell bench press I can't seem to lift much weight I'm only up to 37kg and struggle with that, I'm sure my technique will get there soon. Great video as always Scott cheers
Thanks Pete! You will get stronger in time bro, you just have to keep at it. Practice makes perfect! If you need extra help just post in my forums :-) www.MuscularStrength.com/forum
ScottHermanFitness thanks a lot for replying Scott love the videos. I'm 52 , lost 2 and a half stone and trying that panacea of losing fat and gaining muscle, just started weight training doing the basic compound lifts 3 sets 10 reps , usual stuff incline bench press , bench press, deadlifts, squats, bicep curls, skull crushers, I guess it will take time, 1900 calories a day high protein diet