EXECUTION
- Assume a seated position on an incline bench set at approximately a 30-45° angle. Spread the legs slightly with feet flat on the floor to maintain good balance.
- The hips, shoulders, and head should be resting on the bench.
- Hold a barbell with a pronated (overhand, palms away) grip. Hands should be slightly wider than shoulder-width apart.
- Bring the barbell to shoulder level and when ready, inhale and hold your breath as you press the barbell upward.
- Keep the elbows pointed out to the sides during the assent and descent.
- Exhale as you pass the most difficult part of the up-phase or as the arms become fully extended.
- Pause in the overhead position with the arms fully extended and vertical.
- Inhale and hold your breath as you lower the barbell under control, to the shoulders.
- As the barbell reaches the lowermost position, switch directions and press it back upward until the arms are once again fully extended. Pause and then repeat.
- You can also stop and pause in the bottom position. In this case, exhale after reaching the lowermost position and then inhale and hold your breath as you press the barbell upward.
- Execute at a moderate rate of speed keeping the barbell under control at all times.
WORKOUT TIPS
- Do not exhale on the exertion. When you do this the chest has a tendency to collapse, which weakens the muscles responsible for pushing the barbell upward.
- Be sure to keep the elbows out in the same plane as the shoulders as you press the barbell overhead. If you bring the elbows inward it changes the action in the shoulders.
- It is important to extend the elbows completely so that the arms are straight but not hyperextended. This is needed for fuller development of the upper pecs and triceps.
- Do not use too wide a grip. If your grip is much more than shoulder wide apart not only is the range of motion in the shoulder and elbow joints reduced but the outer portion of the upper pectoralis major will be over-stressed.
- Be careful not to bounce in the bottom position when reversing direction. The movement should be smooth and controlled for better muscle development and to prevent injury.
- Do not use excessively heavy weights as they force you to bring in other muscles of the shoulders, trunk and legs in order to get the movement started from the chest and to keep it under control. Maintaining correct technique is more important than how much weight you use for effective muscle development.
- Do not contract the abdominals to stabilize the spine. When you press overhead, the erector spinae should be contracted to maintain the normal curvature of the spine and stabilize the trunk.
- Coming to a complete stop in the down position makes the exercise more difficult. When you pause and wait in the down position it takes extra energy to overcome the resting inertia of the barbell. For greater efficiency, change directions without pausing to utilize the eccentric energy from the down-phase to the concentric up-phase.
- Maintain a moderate rate of speed on the up and down phase. If you go slower it leads to excessive tension which makes it more difficult to control the movement and it places extra stress on the joints. The moderate rate of speed is best for safety and maximum development of the muscles.
- Be sure to use a bench angled between 30-45º. If the angle is lower than 30º, you will target more of the middle and lower pecs. If much higher than 45º, the exercise will be closer to an overhead press and the involvement of the upper pecs and anterior deltoid will be lessened.
MAJOR MUSCLES INVOLVED
The shoulder joint muscles responsible for moving the arms include the pectoralis major and anterior deltoid. The serratus anterior and pectoralis minor of the shoulder girdle together with the upper and lower portion of the trapezius rotate and move the scapula to accommodate the arm movements. The pectoralis major is a large muscle which covers the chest while the anterior deltoid is found on the front of the shoulders. The serratus anterior is located on the sides of the trunk directly under the armpits and the pectoralis minor is found under the pectoralis major. The trapezius is a large muscle covering the middle upper back. Only the upper and lower portions are involved in upward rotation of the scapula. Also involved is the triceps muscle which covers the entire back of the upper arm. In this exercise the medial and lateral heads are most involved.
MUSCLE ACTION
The major muscles involved move the arms on a diagonal to the body (a combination of shoulder joint adduction and flexion). More specifically, the arms move from a position in line with the shoulders inward and upward until they are in front of the body and above the chest. In the elbow joint there is extension in which the forearms move away from the upper arms as the arms straighten.
SPORTS USES
In bodybuilding, this exercise is most important for anterior shoulder, upper chest, and side of the chest (area under the armpits) development. It is not, however, one of the best exercises for the trapezius since this muscle does not undergo maximum shortening for best definition or development. In weightlifting and powerlifting, this is an important exercise for overall development of the shoulder and as an assistant exercise to improve the overhead and bench presses. The muscles and actions involved in the incline barbell press are very important in all upward-forward reaching, pushing and throwing actions. Consequently, this exercise is used extensively by shot putters, discus throwers, hammer throwers, basketball players, gymnasts, boxers, football players, and athletes involved in the martial arts. For more information on this and other exercises, see KINESIOLOGY OF EXERCISE by Dr. Michael Yessis.