The Incline DB Bench Press is an isotonic mid-phase Push exercise that emphasises the Chest . Given the movement pattern and the involved Muscle s, this exercise may be relevant in the early phases of Posterior Glenohumeral Instability , Pectoralis Major Strain or following surgical procedures such as Rotator Cuff repair or Fracture of the Head of the Humerus or Clavicle .
Anterior Deltoid
Triceps Brachii - when compared to horizontal and decline presses, triceps recorded notably lower activity in highly trained individuals (SOURCE-1)
Starting Position:
Patient is seated on an a Bench positioned at roughly a 45º incline
A Dumbell is held in each hand which falls on either side of the torso at the height of the Chest , with The Wrists positioned above The Elbow s
The Incline DB Shoulder Press is then performed by pressing the Dumbbells towards the ceiling, straightening the arms (horizontal GH Joint - Adduction and Elbow - Extension ). Returning to the starting position the movement is reversed, with emphasis placed on Scapulothoracic Joint - Retraction / Scapulothoracic Joint - Depression . A slight turn of The Wrists may be added where from the top position, the wrists go from full Elbow - Pronation to slightly more Elbow - Supination .
Incline - from the traditional horizontal bench angulation, inclination can be added to alter muscle activity. For the Pectoralis Major , the upper fibres increase inMaximum Voluntary Isometric Contraction (MVIC)from 0-30º inclination (~25-30% MVIC), then decreasing from 30-60º (~30-17.5% MVIC) (SOURCE-2). Activity of the middle and lower fibres decrease from 0-60º (~30-5% MVIC) (SOURCE-2). Anterior fibres of the Deltoid gradually increase engagement from 0-45º (~25-35% MVIC) and remain similar from 45-60º (SOURCE-2). Activity of the Triceps Brachii appears relatively constant through 0-60º (~15% MVIC) (SOURCE-2)
The following exercises can be used to regress a patient if the Incline DB Bench Press is beyond their physical circumstances:
Banded Horizontal Adduction - early phase, low load isotonic chest exercise
Isometric Chest Squeezes - early phase isometric chest exercise
Scapular Punches - isotonic low load Scapulothoracic Joint - Protraction exercise
Push-Up - bodyweight isotonic horizontal push exercise
Push-Up Plus - push-up variation with additional Scapulothoracic Joint - Protraction
Chest Press Machine - rudimentary horizontal push machine
Pallof Press - low load horizontal push exercise that emphasises anti-rotation of Core
The following exercises can be used as a progression from the Incline DB Bench Press:
Bench Press - can progress with heavier loads
Chest Fly - lower load with greater horizontal abduction range
Dips - bodyweight isotonic push exercise with large GH Joint - Extension range
Overhead Press - isotonic vertical push exercise with large overhead range
Half DB Bench Press - unilateral unstable pressing exercise that emphasises the Anterior Sling and Gluteal’s
Kneeling Landmine Press - wholebody, explosive vertical pressing exercise with large overhead range
Split Stance Landmine Press - crossbody, standing variation of the Kneeling Landmine Press
Medicine Ball Chest Press - plyometric horizontal pressing motion, often sports relevant
Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047
Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International Journal of Environmental Research and Public Health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339