A 2016 study in the European Journal of Sports Science, by J.D. Work From Home Jobs 2020- Wealthy Affiliate Review, Design Your Post/Banner With Free Account, Black Friday Offer to Start Online Business, Apply Canva To Get 40% Cash Back + 50$ Casch Back For Your First Sale, 4 Steps to Creating a Successful Business Online (Premium), Strategies for Scaling & Growing Your Business (Premium), 4 Core Traffic Strategies for Affiliate Marketing (Premium), Affiliate Marketing 2020 – Predictions and Strategies (Premium). For example, a 30 degree and a 45 degree angle do not give the same impact on the muscles. The barbell might land on your body if not lifted in the right manner. The adjustable bench is ideal; you can adjust it to any angle that meets your exercise needs. As such, when doing an incline bench press, the angle of a bench can be set between 15 and 45 degrees. One set of six repetitions for each bench press conditions at 65% one-repetition maximum was performed. Then you can lift up the barbell to start your reps. The sternocostal head of the pectoralis major was more active during the press from a horizontal bench than from a decline bench. You can learn everything about starting your own business including training, tools a website, hosting, SEO methods, and improving traffic. What Should I Do On My Chest And Triceps Day? Let’s see the studies involved: In conclusion, one could observe that a flat bench press activates both the upper and lower heads of the pectoralis major during both the concentric and eccentric phases of the lift. The general consensus seems to be that an incline of 15-30 degrees will put optimal stress on the upper pec while keeping the recruitment of the front delts to a minimum. Therefore, when you want to exercise the upper chest and shoulders, your angle must be 30 degrees. The incline bench press offers a range of angles, from about 30 to 75 degrees, that tailor to different needs and comfort levels. Some angles might not be healthy for your body. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. Deep sumo walk is one of the best exercise for legs. Twelve bench press athletes participated in the study. Doing an incline bench press exercise might be dangerous if not executed in the right way. The 45 degrees is the standard bench angle. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. Therefore, you have to use such a bench at that angle because you cannot adjust it. As such, setting the bench angle at 30 degrees is ideal to develop the shoulder and upper chest muscles. Others are user-friendly and you can adjust to an angle ranging between 0 degrees to 70 degrees. Choose an angle that will make you achieve your exercising goals. Therefore, such a bench is versatile and you can adjust it to any preferred angle. 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