Presses on a flat bench, how to.

Upper chest muscles are usually advised to pump on incline bench. The only question is whether such a Council error? At least among the experts are of the opinion that the selectively loading a separate part of the breast is fundamentally impossible. Then it turns out that the inclined bench press is just a variation of the horizontal and perhaps not the best.

To determine the degree of inclusion of the upper and middle parts of the chest, the scientists conducted measurements of the electrical activity of muscles during the execution of different types of presses. As expected, the maximum total stimulation the chest receives the horizontal bench press wide grip. Now let's see the difference between horizontal bench press wide grip incline press from the same grip angle of 30-40 degrees. As it turned out, the electrical activity of the upper and middle parts of the chest here is almost the same. It would seem, here it the answer: to emphasize to the incline presses to develop upper chest makes no sense. However, further experiments revealed an interesting feature of the inclined presses. If you take up the neck narrow grip, then the burden really shifts to the upper breast. But a wide enough a similar effect does not. Moreover, this grip carries a solid part of the load on the Delta. Moreover, the more the angle of the bench, the more "turned on" front beam deltas.

So, if you want to load the top chest inclined bench press, barbell press narrow grip. And set the angle of the bench no more than 40 degrees, otherwise you will be loading the Delta, not the "target" of the rib. It so happens that the hall has a stationary bench with angle of 45 degrees, the slope of which cannot be changed. And the other bench - the horizontal and also does not change the angle. In this case there is a simple way out: under the legs horizontal or inclined bench and put a couple of pancakes from the rod to increase or decrease the angle.

There is still a very good alternative to the load on the upper beams of the chest muscles - the dumbbell presses on incline bench 30-40 degrees. I think it's the best of presses for the development of the upper part of the chest muscles.

Well, answering the silent question that may arise when reading this article. What angle to choose 30 or 40 degrees? You must pick up the tilt angle under him. Because it is the anatomical structure of the skeleton, namely, long levers, and the place of attachment of tendons to the bones. Experiment with tilting the bench, find the most comfortable position for maximum loading of the upper parts of the chest muscles.