So if you've read any of my
stuff for any length of time, you know I'm a big fan of
partial movements. When it comes to building overall strength
and connective tissue strength, partials just can't be beat.
The top range especially (where
you're generally stronger) really allows you to overload
the target exercise and pile on some serious weight.
This exercise partial movement
for today is the Incline Barbell Press.
Now, I'll tell you right up
front, by incline bench press STINKS in a big way. I've
never done more than 225 lbs on it (even when I could flat
bench 350!). My shoulders are terrible and I get no leverage
out of the bottom.
So I throw away the bottom
and stick to the top...
Set up an adjustable incline
bench in your power rack and set the safety rails up at
a point where they're just below your lockout on the incline
barbell press.
Naturally, this will be different
for everybody and will depend on your height, grip, arm
length, and angle of incline. So experiment with just the
bar first, before you load it.
Once you get the safety rails
set at a comfortable height a few inches below lockout with
just the bar, then lower them one more notch. The reasons
you want to go one more below that level are twofold.
1. You'll be doing high reps
and you don't want to bang the bar on the rails every time
you bring it down. By starting a bit lower on the first
rep, it allows you to be more free when you're actually
doing the pressing.
2. The moment you lift a loaded
bar off the rails on the incline (loaded with more than
you normal 1 RM), your body is going to get compacted down.
This compaction means your rails need to be set a little
lower to accomodate it. You'll see what I mean on the first
loaded set.
So load the bar with your
normal 1 RM on a full range for the first set. This is just
to get a feel for the exercise. I'm using 315 lbs on the
bar in the demo here and like I said, my incline bench stinks.
Take your grip, tighten up
your body, then press the bar off the rails to the lockout
position.
Lower the bar a little then
pop it right back up. This is a short, fast pumping movement.
We're looking to get as many reps as possible here. You
don't have to worry much about form because the range of
motion is so short. Just be sure your chest is puffed out
and your core is rock solid.
Also, be sure you're using
leg power to press your body back into the bench. If you
lose tension in your legs, the weight will slide your body
down the bench.
I DO NOT recommend doing this
partial training outside of a rack, on a regular incline
bench. Too dangerous if you lose track of the bar. Stick
to racks only here.
Be sure to watch the video
on this one to get a feel for the tempo and the very short
range of motion on the exercise.
Hammer out as many reps as
you possibly can then set the bar down on the rails.
This exercise is a great way
to increase connective tissue strength in the shoulder girdle
and upper chest. It's also fun to be finally be able to
throw around heavy weights on the incline bench :)
