The Best Chest Exercises You've Never Heard Of by Nick Nilsson

Author:Nick Nilsson
Language: eng
Format: epub
Publisher: Price World Publishing, LLC
Published: 2011-02-14T16:00:00+00:00

So how do you fix it?

It’s not hard to do! Instead of performing the incline barbell press in the bench designed for it, we’ll set up in the power rack using an adjustable incline bench.

Set the bench to about 30 to 45 degrees - you can experiment with what incline feels best to you - and set it inside the rack.

Now here’s the part that’s going to take some trial and error...set the side safety rails of the rack to where you think the BOTTOM position of the incline press will be on you.

This picture shows the bar loaded, but the first time you do the exercise, set the empty bar on the rack, just over top of the bench face then slide yourself underneath the bar to gauge the position.

Because the REAL key with this exercise (for those of us with unfavorable biomechanics) is to start from the BOTTOM and do SINGLE reps, resetting your body position each and every time you are about to press the bar up.

When I started doing incline presses with this technique, I was VERY surprised at how much better it felt and how it actually WORKED the upper chest. I had pretty much given up on the exercise as completely useless for me for quite a few years!

So back to our setup...with just the empty bar on the rails (and it should be a bit forward of where you’re laying on the bench...you can roll it back into position), grip the bar with a slightly narrower grip than you’d use for flat barbell bench.

The bar should be just slightly above your chest while resting on the rails at this point. We want a good range of motion but we also are going to be setting the bar down on the rails after each rep in order to reset the shoulder blades and rib cage, so we still want the bar to finish ABOVE the chest.

If the rail height isn’t quite right, adjust as needed then check again with just the bar. Once you’ve got the height right, load up the bar with a moderate weight...something you know you can do...then get back under the bar again.

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