In the world of weightlifting, both the bench and the incline bench are used for training, though they look like ordinary benches. The incline bench is an offshoot of the regular bench, as it is set on an angled incline of about 30 to 35 degrees. The purpose of both the bench and the incline bench is to give the user a chance to build up his muscles in his chest. As a part of weight training, the history of the principles working behind a bench and incline bench go back all the way to ancient Greece and Milo of Croton, who used to train by carrying a newborn calf around on his back.
Body Parts that Get the Workout
The body parts that get the intended workout on a bench and an incline bench are your upper chest muscles, along with the muscles from your shoulders. The benefit your chest muscles will receive from this workout is a general lifting and firming. In a more specific sense, this workout targets the medial and anterior deltoids of your shoulders and then the pectorals on your chest. Secondary muscles like the rotator cuff, rhomboids, extensors, triceps, serratus anterior and the posterior deltoids also get a workout since they support your whole body during an incline bench exercise.
Safe and Proper use
Safe and proper use of the bench as well as the incline bench consist of using them in such a way that you start slowly, and then gradually build up. For instance, you only start off with around 8 to 10 repetitions each time through the entire workout, and you do this with weights that are not going to overexert you on your last two repetitions, but still give you a small challenge. As you begin to get more used to the bench and incline bench, challenge yourself a little bit more by adding additional sets, but with 30- to 60-second rests between them. To escape injuring your shoulder joints, make sure that your shoulders do not ever dip beneath the height of the bench. A danger sign to watch out for while doing exercises on the bench is when your back arches. If this occurs, it means you are using excessively heavy weights, and you should make adjustments instantly.
Types of Exercises
The most common form of exercise on both the bench and incline bench is the bench press. If you are using a barbell, grasp it in an overhand grip and push it upwards until your arms are straight and it is over your chest. Slowly lower the barbell until your elbows make a 90 degree angle. If you're using dumbbells, you're exercising with a slightly different challenge: You have to independently watch each arm and make sure that with each repetition, you follow the same form as described above.