What To Know
- In this article, we will explore the benefits and drawbacks of using incline bench press as an assistance exercise for overhead press.
- Whether or not to use incline bench press as an assistance exercise for overhead press depends on your individual needs and goals.
- If you are looking to improve shoulder strength and stability, incline bench press can be a beneficial addition to your training routine.
The incline bench press is a popular exercise for building upper body strength. It is often used as an assistance exercise for the overhead press, a compound exercise that works the shoulders, triceps, and upper chest. But does incline bench press actually help overhead press? In this article, we will explore the benefits and drawbacks of using incline bench press as an assistance exercise for overhead press.
Benefits of Incline Bench Press for Overhead Press
1. Improved Shoulder Strength
Incline bench press primarily targets the upper chest and shoulders. By strengthening these muscles, it can help improve overall shoulder stability and strength, which is essential for overhead press.
2. Increased Range of Motion
Incline bench press allows for a greater range of motion than flat bench press. This can help improve shoulder flexibility and increase the range of motion in overhead press.
3. Reduced Risk of Injury
Incline bench press puts less stress on the shoulders than flat bench press. This can help reduce the risk of shoulder injuries, especially for individuals with shoulder pain or instability.
Drawbacks of Incline Bench Press for Overhead Press
1. Limited Triceps Involvement
Overhead press heavily involves the triceps muscles. Incline bench press primarily targets the shoulders and upper chest, so it may not provide sufficient triceps stimulation for optimal overhead press performance.
2. Potential for Shoulder Imbalance
Incline bench press can emphasize the front deltoids more than the rear deltoids. This can lead to shoulder imbalances and potential pain or injury.
3. Lower Weight Capacity
Due to the incline angle, incline bench press typically allows for lower weight loads than flat bench press. This may limit the amount of weight you can lift for overhead press assistance.
Should You Use Incline Bench Press for Overhead Press?
Whether or not to use incline bench press as an assistance exercise for overhead press depends on your individual needs and goals. If you are looking to improve shoulder strength and stability, incline bench press can be a beneficial addition to your training routine. However, if you are primarily focused on increasing overhead press strength, you may want to consider other assistance exercises that provide more triceps involvement.
Alternative Assistance Exercises for Overhead Press
1. Dumbbell Lateral Raises
Lateral raises specifically target the lateral deltoids, which are important for shoulder stability and overhead press.
2. Triceps Extensions
Triceps extensions directly work the triceps muscles, which are essential for pushing power in overhead press.
3. Face Pulls
Face pulls improve rear deltoid strength, which helps balance the shoulders and prevent imbalances.
4. Push Press
Push press is a variation of overhead press that involves a leg drive. It helps build explosive power and can improve overhead press strength.
Variations of Incline Bench Press
If you decide to incorporate incline bench press into your training, consider the following variations:
1. Barbell Incline Bench Press
This is the traditional incline bench press using a barbell. It allows for heavier weight loads.
2. Dumbbell Incline Bench Press
Dumbbell incline bench press provides more freedom of movement and can help improve shoulder stability.
3. Machine Incline Bench Press
Machine incline bench press offers a more stable and controlled movement pattern, making it suitable for beginners or those with shoulder issues.
Tips for Effective Incline Bench Press
1. Maintain Neutral Spine
Keep your lower back slightly arched and your core engaged to maintain a neutral spine throughout the exercise.
2. Grip Width
Use a shoulder-width grip or slightly wider for optimal shoulder activation.
3. Lower Slowly
Control the descent of the weight to maximize time under tension and muscle engagement.
4. Press to Full Extension
Extend your arms fully at the top of the movement to engage the shoulders and triceps.
5. Avoid Excessive Weight
Choose a weight that allows you to maintain good form and avoid shoulder pain.
Takeaways
Incline bench press can be a beneficial assistance exercise for overhead press if used appropriately. It can help improve shoulder strength and stability, but it may not provide sufficient triceps involvement. Consider alternative assistance exercises and variations of incline bench press to optimize your overhead press performance.
Answers to Your Most Common Questions
1. How often should I do incline bench press for overhead press?
Incorporate incline bench press into your training routine 1-2 times per week.
2. What is the best rep range for incline bench press?
For overhead press assistance, aim for 8-12 repetitions per set.
3. Can I use incline bench press as a primary overhead press exercise?
Incline bench press should be used as an assistance exercise, not a replacement for overhead press.
4. What is the difference between incline bench press and dumbbell incline bench press?
Dumbbell incline bench press allows for more freedom of movement and can help improve shoulder stability.
5. Is incline bench press good for building triceps?
Incline bench press primarily targets the shoulders and upper chest, but it can provide some triceps involvement.
