Fix Your Incline Bench Press! Upper Chest Tips
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- Опубліковано 28 чер 2024
- Optimal incline bench press form is NOT what you think it is for upper chest growth.
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
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0:00 Introduction
0:13 Low incline problems
2:19 30 degree angle truths
4:10 Vertical bar path & clavicle
7:32 Tightness & locking out
8:53 Embracing the stretch
10:28 Conclusion
#upperchest #upperchestworkout #inclinebenchpress - Навчання та стиль
💯 Nice breakdown of the arch and incline angles. So many lifters need to hear that.
Preciate that Jude, most lifters need to get humbled and feel what a real incline bench press is. Not a low, arched setup.
By the way, your benching videos are inspiring me. This new lifting generation would seriously benefit from your no bs, hard-earned wisdom 💯
Brother your strength doesn't make any sense!!🤯
@@AlexLeonidas Respect. Thanks for the nice words. Always enjoy your content. Keep teaching. Love how you lead by example, not just words. You back everything up with action.
This current style of videos really have been a big help man, hoping you could do calisthenics for triceps growth
Big bis and tris from calisthenics is on the list, stay tuned!
Side note: 45° (arch) with heavy weights for low reps and 30° (without arch) with light weights for high reps when feeling like letting your shoulders move more naturally every now and then
I love this blending approach!
Alex is one of the goats. Lifetime natty, so pretty much everything he says will work, real oldschool (bronze era enjoyer), taught us to get yoked, to properly use calisthenics, to bulk, cut... Absolute legend, thanks for the no bs videos.
Thank you so much, Joao!!!!! Gotta be more than muscle.
@@AlexLeonidas u one of our favs
I think you're one of the reason why i'm still consistent at 45 y.o after 25 years of lifting.
I'm honored to hear that, OG! Hope to also be like you after +2 decades of hard lifting.
best fitness youtuber
Thank you Ramo
This is easily the best content in UA-cam fitness right now.
I very much appreciate this serie of sharing your expertise about exercises instead of the usual (not necessarily on this channel) discussing sets, rest times, diet and so on.
You have released back to back to back bangers of content and we love it keep it up Alex you’re a leader of this community
Smith machine incline feels Soo GOOD
Next to incline db, it's my favorite incline bar press
@@AlexLeonidas true that, years ago when i trained in gym i love smith incline press and i have realy nice pecs gains, now im father and have full time job, i need buy some small compat smith machine for my home gym.
This format and style of video is unmatched so much more information for less time. AKA Getting more for less time amazing on recovery and information capacity. Keep it up Alex
Amazing video! (Literally am 8 seconds in)
man, i am litteraly doing incline bench press right now and following your tips!! for 2years now i was thinking i was doing around 45degree, when actually was 30. now i did upper the bench and it felt awesome, whole pecs are burning.
Alex I love this clonsistency with your videos, keep it up man!!!
These tutorials are gold.
these tips are so good, been lifting for 10 years and I keep learning new things from you
These simplistic videos that provide A TON of help are very much appreciated! ❤🔥
One of your more enjoyable videos to watch lately - good job. To simplify the topic further, I find that there’s really just two keys to doing incline barbell bench press correctly to maximize tension in the upper chest. Those two things are: 1. Lower the barbell to your clavicle, or within 1” of it at least. And, 2. Press straight up, (not out and not in either). You talked about pressing out, which in my experience tends to happen if I am lowering the bar on the eccentric to an area of my pecs that are too low and not near my clavicles enough. But one thing I didn’t hear mentioned was the opposite - pressing the bar up and in so that it stacks over your shoulders/face at the top. This isn’t great either since, as soon as the barbell leaves the vertical plane of your clavicle, the tension shifts progressively more and more onto your anterior delts until finally, at the top, there is little to no tension from the weight of the bb on your pecs anymore and it’s all on your shoulders, (and even upper back as stabilizers to a degree). Which is why pressing in a straight line up is so important, (to keep the tension from the weight of the barbell on your pecs).
Thankyou
loving these vids alex keep them rolling such valuable knowledge is being shared!
Keep the masterclasses coming 👌
Hello from Montreal
This video is essential, everyone does it wrong, everyone teaches it wrong.
Remember listening to this guy in 2016, barely found him again and he is doing great!
Loving these new videos, thanks!
I didn't plan to comment, but after watching the video I had to comment that this video is a goldmine of nuance, and I really appreciate the angle stuff being explained clearly and concisely as I haven't seen that anywhere else. Much appreciated Alex. Your channel is undoubtedly one of the best, if not the best, fitness channel on youtube.
Great information, love the video topics lately
Always the best advice from someone who has walked the walk. 💪💪💪💪🏋️♂️🏋️♂️🏋️♂️🏋️♂️
A lot of the things you said here felt intuitive to me before I heard you speak about them. Feels good to hear it all confirmed by the legend 🙌
I bought a adjustsble bench 4 months ago to replace my old 1980's Body Solid bench.It's made by Rit- Fit. It's even marked on Chrome side 90-75-65-55-45 degrees - down ! Its bright red. It was about $275.00.Best bench I ever owned!
Alex coming in with absolute golden advice yet again. I was gonna ask a question, but you strait up answered it in the video. Great work brother, you’ve been killing it since 2015. Cheers!
Almost a decade, much love OG! Happy to answer your questions in advance ;)
Top shelf content.
Really helpful, thanks ❤
You'll never need a coach or anything if you have alex it's crazy how you and dr mike have taught me better than anyone i know how to properly do my exercises. All the blessings to you Alex!
👌 perfect advice my man, as an incline bench press enthusiast I can only applaude
I somehow figured the bar path on my own! Though I may have just unconsciously got it from you... I did get the bench angle from you! Thank you for making us all bigger and stronger!
Great vid! would like a workout vid again btw, those are great
I've been waiting on this video
Somehow you are posting videos based on the topics I've been interested in all month long.
Phenomenal video! 🙌
No one:
Alex literally uploading everything that im thinking about, whether my form is good or just abt the exercises and making it better
I needed this video, I couldn’t feel my upper chest on barbell so I was going to resort to doing decline push ups to hit the upper chest, thank you for the perfect timing
Awesome content mate. Are you still working on weighted calisthenics ebook? Keep the gains coming
Well said brother, I’ve been debating this 👍🏽🙌🏽
Once the absolute angle is understood, it's an easy end to the debate! Cheers brother
Great video brother❤
Great advice!
I love smith machine incline pressing. I think it really help with the bar path and just feels great to me
So true my best choise for chest
Incline barbell press
Fly dumbbell press big stretch
Dips
8 sets per a week and I love it
Outstanding!
You are right about the J curve hitting more front delts. It's like combining the incline with a front raise. Great variation for AD press since it strips 10-20 pounds, but terrible for upper chest on incline
Alex I stalled on my incline and regressed for a few weeks and figured it was just from being deep into a cut. Realized after this video that I've been sloppy and bringing the bar too low the last few workouts. Fixed it today and added 10lbs to my top number before I stalled. Thank you sir.
Lower chest tips next!
I really struggle with the incline , but I’m glad I watched this video cause I really wanna get better with it . Chest is really what I want to build
New favorite lifts - pullovers, incline flys, deficit rows, and close grip incline bench press.
Haha insane synergy - it was my upper day earlier
Hey Alex. Even though it has nothing to do with the video I’ll have u know I started BTN press after watching ur channel and I don’t regret it. I love ur shorts brotta
Cheers alex
Like the new video format so far. Quick tip for guys beating up their collarbone especially when going fast. Go to the hardware store, go to the plumbing section and get pipe insulation foam. It's thinner and less dense than barbell pads so you still get your ROM.
This is actually a useful tip including for me haha!
Bro your like a oracle. I'm about to do upper chest today and this comes in before my workout 😎 I switched to dumbbells as I love that full stretch with lower weights so I will try that 45 degree angle with protraction and see if I can feel my upper chest more.
Loving these videos man. The true natty role model
Great video Alex. You pointed out the exact experience I had with my inclines last year: Using the 30 degree incline, looking back at my video and realizing I was basically arching 30 degrees back to flat 😅 .
Been using 45 degrees for a few months and it truly *gasses* the upper chest.
Excited to try out touching the clavicle rather than the mid chest. Will report back.
thanks Alex 🦾
I started using your tip of lowering to the clavicle on the incline barbell bench a while back. Bro I'd never had an upper chest pump or soreness like I did that day and haven't gone back since. I'd always been basically applying regular bench form and that one cue changed everything. Really had to drop the ego on the weight too.
This was super useful because I have the same bench👍
Lol, I have incline bench tomorrow, and you upload right before heading to bed. Definitely trying these tips! 🔥
Perfect, let me know how these tips help!
@@AlexLeonidas I will! However, Think I actually am doing the right angle already! Gainz! 🔥
Can we get a video on burpees soon and your experience with them during contest prep, benefits and how you fit them in?
earlier used to do the j-curve pattern for incline bench, barelt ever felt the connection. Switched to dumbbell due to that, saw how my form was different from the barbell version, did barbell after 7-8 months like my dumbbell incline (in a straight line up and down), now i don't even use dumbbells, barbell feels so much better for both stimulus and stability.
Thanks Alex!
Thank you joboy
Respect 🫡 🔥
great video
will be trying this today! Starting on the smith machine...
Gonna try this magic tonight!
Your upper chest might get sore, just saying!
I only bench incline with dumbbells for that Dr. Mike stretch at the bottom.
This is the way
Gotta get thicker..gonna bench 405 this year
Just gotta bring the tricepa up@@motanaibijuu3740
id like a vid on burpees. i know there are other channels for that but you fit yours in with weights. just curious what variations you use and your programming of them
I put up the angle and IMMEDIATELY felt the clavicular Part so much more. Tip for more tension: try to imagine you want the barbell together with your hands. INSANE contraction plus the big stretch. THANK YOU SO MUCH Alex!!!
Dear Alex, Great job as usual. Big fan. About the J-curve. Does that only apply to the incline or does it also apply to the flat barbell bench? I feel that i lose alot of energi when i try to focus on lowering down then liftning up and back to the starting position on flat bench. thank you in advance.
With each notch on my REP bench, it goes up 15 degrees.
I measured it using a leveler. For anyone watching this, your adjustments might likely be different as well.
Jeez delts looking massive here Alex
Hey Alex, could you do a vid on ulnar nerve entrapment in the elbow that causes elbow popping, something i struggle with and makes tricep exercises, bench press and pushups uncomfortable
could you make a video on neutral grip and pronated curls (like hammer curls and reverse curls) and how these play into bicep/forearm training
Neutral grip: brachialis and brachioradialis, some grip, some biceps but not so much
Reverse curls: more brachioradialis and grip (though the weight will be less) but brachialis works also, very little biceps.
For forearms, do both, great exercises.
Bro is on superhero level 🫶🏼🫶🏼🫶🏼
Would you recommend Smith Machine for the Incline press as a preference? Very good explanation of how to achieve the correct angle with or without an arch. Thank you eggplant man.
Always overdo the incline and compensate for the arch. Arching pre stretches your pecs. More stretch is more hypertrophy.
Exactly this!!!
Alex what are your thoughts about your og novice training program.
Thanks for addressing to rom of the db press people say its deeper and im like brah 💀
As a fan of reverse grip pressing, what are your thoughts about reverse grip incline DB presses?
This’s what I did today!
I’m new to the dumbbell incline, I have a bells of steel curved barbell that I do inclines with, but I’m not sure I’m really getting my upper chest.
I’ve been experimenting with the dumbbells, but my arms get exhausted before my chest does. It’s totally different I get a hell of’a workout though extra movement.
Today I noticed if I give it a little bit of a fly movement I can feel it, but my coordinations just about there.
I also had to up the weight from 30 to 40 for each hand. My theory is as I get stronger I’ll work my way into it, and it will go from more of a dumbbell press to more of a fly-press as I gradually get stronger. But that bells are still hard to beat, But I can’t tell if I’m getting that thin strap up top or not, I just feel like I’m getting the upper chest, but not that one smaller strand/upper-fiber-line.
👉🏼 I feel like I should fill it more under the collarbone like right up under/across the collarbone.
Excellent. I currently can get 315 on incline for a couple. But I'm 45 years old so it's not something I do too often.
Bro the arch on the incline might just be the best tip ever. I usually never feel my chest no matter how slow and control i go. My delt also ended up giving out. I used the arch last night. Felt nothing in my delts and could feel my chest burning. No sourness in my fronts delts today
What’s been getting my upper pecs sore lately: I personally use the 45 degree bench for barbell with an arch. Stopping just short of touching my clavicle about an inch maybe (I have long arms so I feel it plenty here) with lengthened partials. I really don’t need a ton of weight for this. Then I basically do an incline bench 30 degree chest fly allowing a good amount of arm bend, maybe kinda like a power fly? I also allow internal rotation here for some reason just feels better on the pecs and less biceps than supinated grip.
Great lift to get humbled also, cured me of my bad technique 👍
Indeed, good technique will strip off all kinds of weight and finally teach the proper groove for upper chest.
Hi ALex What bench would you recommend?
Thoughts on the beef between Revival and GVS/ NH
I find the ohp hits the upper chest great, I sometimes wonder if I even need the incline?
45 degrees with a slight arch to the upper chest clavicle. Talk about humbling. I like to think I’m decent at incline, but man. This is a game changer! Thanks, Alex! Solid content, per usual. 🫡
your advice is all i follow cuz you are no nonsense no gimmicks type! natty FOEVA!
REAL recognize, thank you!
Bro, where do you get your shirts? Love the room they leave on the neck
Thanks man every piece of clothing I wear on camera is by Barbell Apparel. Link in description!
Hey Alex, since we know that reverse grip bench is great for upper chest, have you considered doing a reverse grip incline bench?
Why do so many calisthenics guys have such good side delts despite not doing any lateral raises?
This question really confuses me
Are lateral raises that important?
On the other hand, renaissance periodization and Dr Mike Isratel swear by the full rom lateral raises
Because handstand pushups DO WORK the side delts. As does most vertical pressing.
And calisthenics athletes condition their shoulders from all angles, plus use rings for more side delt gains.
How would you alter your program, if it all, to accommodate no barbell and just machines, dumbbell, & smith machine?
Hey Alex at around what point would you say a person has an intermediate bench regarding strength to Bodyweight ratio ? 1.5x Bodyweight? Also, at what strength to Bodyweight ratio will a bencher start to see "plateaus" ?
What is a good strength standard for this to work towards (the BB)?
Will a taller plyo box work to get a 45 angle if I only have a flat bench?
I put my bench at a 30 degree angle... I use dumbbells... And I do regular dumbbell bench press, twisting dumbbell bench press, and barrel presses... I feel like it works out my entire chest. Top to bottom. I notice the top of my pecs are getting bigger and more defined. I like dumbbells so much more than barbell bench presses... Because you can change the movement and workout the same muscles with different stretches. Building out the muscle in different dimensions.