EXCERSIZE: INCLINE BENCH PRESS (Free Bar)
TARGET: UPPER PECS
By Ben Yosef | Model: WNBF Pro Justin Baker | Photography: Ben Yosef for Natural Mag/NMI Photography
A Thick, Massive, Super Chest is a coveted possession for Bodybuilders, as well as the average Joe. As for the ladies? Of course female Bodybuilders and even Women’s Physique/Ms. Fit Body athletes know it’s importance. However, keen focus on the chest area may be lost on some men and woman, as well as many females competing in other divisions like Bikini and Figure.
It is a common sight for a man or woman rocking a great top with a low cut neck line, to have a sharp, protruding collar bone jutting out into the air. This “boney” look can be seen on some competitors as well. What many may not realize is that a developed upper chest can create a healthier looking torso. Not only that, but development in this area can create more “sweep” to the top of the breasts on a woman and create a more dynamic appearance within the chest area.
The following is one simple move to target this area. Read on, put this into your arsenal, and soon you will be seeing some new meat hugging up to that lonely collar bone.
1 – GET COMFORTABLE
Adjust bench seat and back to the desired position. Grab bar at shoulder width.
2 – LIFT OFF
Release bar, letting it hover directly up from chin level.
***[It is best to position your seat so that it is easy to rack the bar, especially if you don’t have a spotter. You don’t want the rack to be set too high and have to over extend your arms just to rack the weight.]***
3 – DESCEND
Bring the bar down in a slow and controlled manner until it touches right below your collar bone.
4 – ASCEND
Press bar up, at a slow to medium pace. Aim high, aligning towards your forehead.
5 – CONTRACT
Reach peak contraction at about 85% of your range. Repeat.
***[Bringing the bar down slow allows for a safer and more effective exercise. You don’t want to have the bar come crashing down on your collar bone.]***
***[At the top of the reps, do not lock out, snap the weight or pause. Instead, think “rolling stop” at a stop sign. This will aide you in keeping continuous tension in the upper pecs. Repeat.]***
“Upper chest plays a very important role as I continue my career in bodybuilding.” – Justin
***[Aim for the area you want to build. Then push up directly from there.]***
***[We like the 8 to 10 rep range but feel free to choose whatever range you prefer.]***
Ben Yosef | Publisher / Editor-in-Chief / Editorial Director
Ben is the President of MiBoLife, which encompasses MIBOLIFE NUTRITION Supplements and MiBoLife Digital Publishing (Natural Magazine International, Natural Gainz Magazine, and Natural Bikini Magazine). He is also a Lifetime-Natural Bodybuilder, and the creator of the MD-7 Training System. Drop Ben a line at firstname.lastname@example.org.
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