How to Use an Incline Bench for a Full-Body Workout
An incline bench is a versatile piece of equipment that can help you target different muscle groups and improve your strength and endurance. Whether you want to work on your chest, shoulders, back, arms, or core, an incline bench can offer you a variety of exercises to challenge your body and boost your fitness.
In this article, we will show you how to use an incline bench for a full-body workout that will leave you feeling strong and energized. We will also give you some tips on how to adjust the incline level, the weight, and the number of repetitions to suit your goals and fitness level.
What are the Benefits of Using an Incline Bench?
An incline bench is a type of weight bench that can be adjusted to different angles, from flat to almost vertical. By changing the angle of the bench, you can change the angle of resistance and the range of motion of your exercises, which can have different effects on your muscles and joints.
Some of the benefits of using an incline bench are:
- It can help you target different parts of your chest muscles. For example, a higher incline can emphasize your upper chest, while a lower incline can emphasize your lower chest.
- It can help you work on your shoulder muscles, especially your front and side deltoids. A higher incline can also involve your rear deltoids more than a flat bench.
- It can help you strengthen your back muscles, especially your upper back and traps. A higher incline can also activate your lower back more than a flat bench.
- It can help you tone your arm muscles, especially your triceps and biceps. A higher incline can also work on your forearms more than a flat bench.
- It can help you engage your core muscles, especially your abs and obliques. A higher incline can also challenge your balance and stability more than a flat bench.
How to Use an Incline Bench for a Full-Body Workout
To use an incline bench for a full-body workout, you will need some dumbbells or barbells, depending on the exercises you choose. You will also need to adjust the angle of the bench according to the muscle group you want to work on. Generally speaking, a higher incline will make the exercise harder and more focused on the upper body, while a lower incline will make the exercise easier and more focused on the lower body.
Here are some examples of exercises you can do on an incline bench for a full-body workout:
Chest Press
The chest press is one of the most common and effective exercises for building your chest muscles. It also works on your shoulders and triceps.
To do a chest press on an incline bench:
- Set the bench to an angle between 30 and 45 degrees.
- Lie down on the bench with your feet flat on the floor or on the footrests.
- Hold a dumbbell or a barbell in each hand at chest level, with your palms facing away from you.
- Press the weights up over your chest until your arms are fully extended, but not locked.
- Slowly lower the weights back to the starting position.
- Repeat for 8 to 12 repetitions, or as many as you can with good form.
Incline Row
The incline row is a great exercise for strengthening your back muscles, especially your upper back and traps. It also works on your biceps and forearms.
To do an incline row on an incline bench:
- Set the bench to an angle between 45 and 60 degrees.
- Lie down on the bench with your chest facing down and your feet flat on the floor or on the footrests.
- Hold a dumbbell or a barbell in each hand at arm’s length below your chest, with your palms facing each other.
- Pull the weights up to your sides until they touch your chest or ribs, squeezing your shoulder blades together.
- Slowly lower the weights back to the starting position.