Ziva Incline Bench

The bench press is a compound exercise that targets the muscles of the upper body.

It involves lying on a bench and pressing weight upward using either a barbell or a pair of dumbbells. During a bench press, you lower the weight down to chest level and then press upwards while extending your arms. This movement is considered one repetition, or rep.

There are several variations of bench presses that each work different muscles. These may involve lying flat, lying at an incline or decline, or placing your hands closer together on the barbell.

• Traditional bench press. This exercise is done lying down on a flat bench and pressing a barbell up and down at chest height. It works the pectoral muscles, shoulders, and arms.
• Incline bench press. For this variation, the bench should be angled upward between 45 and 60 degrees, so you are leaning back slightly. It targets muscles of the upper chest and shoulders.
• Narrow grip bench press. During this variation, your hands are narrower together on the barbell. It works the triceps and forearms.

It’s not necessary to do all of these variations in the same workout. Overusing a muscle group can lead to injuries. That’s especially true if you’re working with heavy weights.

If you like variety, you can pick 2 or more variations per workout. Try to give yourself 1 or 2 rest days, allowing muscles to recover before switching between the other variations.