Preparation
Lie back on incline bench. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing your feet) with your hands at the widest grip you can safely manage(the angle in the middle portion of the movement between your arms and forearms must be bigger than 90-degree). Lift the bar from the rack and hold it above the chest. This will be your wide grip bench starting position.
Execution
As you inhale start lower the weight slowly, until you feel the bar on your upper chest. Keep the elbows pointed outward in order to fully involve the chest. Bring the bar up to the starting position as you exhale and push the bar using you chest muscles. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.
Recommendations
- For best results and maximum upper chest development use a bench with angle between 20 and 30 degrees. If you perform the incline bench with higher inclination you will use your shoulder muscles too much and the chest will execute a smaller amount of work.
- Grip the bar with your thumbs around the front, to prevent it from slipping.
- Keep your legs firm on the floor and don’t lift your head and glutes from the bench.
- Don’t lock your arms at the top of the movement, this would help you to keep the tension in the chest muscles.
- Don’t bounce the weight of your chest, to perform the exercise safe and correct the negative phase of the movement should be twice long than the positive.
- Use a spotter to helps you to un-rack and rack the bar.