15 Degree Incline Bench Press

30 degrees may seem like a very small angle but it is optimal for placing the strain on your upper pecs and minimizing the effect on the front delts. As such when doing incline bench press the angle of a bench can be set between 15 and 45 degrees. In a small 2010 study with 15 participants published by the journal of strength and conditioning research kinesiology researchers found that the clavicular head of the pecs was most active at a 44 degree incline which makes that 45 degree bench a pretty safe bet.

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Set the hips and upper back on the bench with the feet strongly rooted into the floor.

15 degree incline bench press.

Blast from the past 9 399 412 views. However in an incline bench press the bench is set to 15 to 30 degrees on an incline. Arnold schwarzenegger bodybuilding beginner exercises how to build muscle magpie duration. Research shows that the correct angle of the incline bench press should be 30 degrees from flat to target the upper chest.

Set a bench so that the incline is roughly 15 30 degrees vertical within a power rack. How to do the incline bench press form and technique step 1. This bench press set up. I no its a dumb question im just getting in the minset and they got everything planned out percentage wise and everyting im just trying to figure it out.

This targets your upper pecs instead. It also works the anterior. However the recommended angle for doing the incline bench press is between 30 and 45 degrees. 15 degree incline press my workout program for college football calls for a 15 degree incline bench press is this going to be a very slight incline.

For instance if you decide to press at 90 degree angle you won t be doing the incline bench press. Your upper body is on an upward slope. 15 30 and 45 degrees. Chest workout with a full range of angles 3 x 8 12 flat barbell bench press 3 x 10 barbell incline bench press 3 x 10 dumbbell decline bench press 3 x 8 incline dumbbell bench press use heavier dumbbells and vary angles throughout.

And if you re curious you ll get the same muscle activation from a smith bench. However some benches can be adjusted. The higher the incline.

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