As you should know, free weights are your top priority when the task at hand is creating maximum overload.
For this second overload exercise, we’re utilizing the incline angle and the intensity that a barbell offers.
The incline angle allows for better activation of the clavicular head of the pectoralis major (Upper chest).
Pressing exercises done under this angle must not be neglected, given that we are looking for good overall development.
Note that the optimal upper-chest activation angle forms at 45 degrees or slightly higher.
If you go way higher than that, you’ll activate the shoulders more and it pretty much won’t be a bench press anymore, more so than a shoulder press.
- 1Setup the barbell so that the threads in the middle are right at the center of the backrest of the bench
- 2Lie down and grab the bar wider than shoulder width, with the thumb going over the bar (Very important! Avoid using suicide grip)
- 3Un-rack the barbell and bend elbows slightly, out of lockout to avoid excessive tricep activation
- 4Let the bar go down to the upper portion of your chest, slowly
- 5Without resting the bar on your chests, pause for a split second at the bottom
- 6Push up explosively, contracting the chest up top, with no elbow lockout
Note that you can go really heavy on this exercise, as long as you maintain constant tension and proper exercise execution.