Incline Bench

Building and Repairing Muscle Using the Bench Press

It is a widely accepted fact that in order for you to have success at the bench press you must train a lot using the bench press itself and ensuring that you use huge weights so as to prepare the body to be capable of lifting similar numbers whenever it is called upon to. For many, the intensity of training on the bench is varied. Some may be comfortable working for two days in a week while some may find it feasible to train on the bench on daily basis. However you interpret this intensity it follows that the reason for training is to make the muscles as comfortable as possible with the weights in question.

One of the main problems that is inherent in bench training is the fact that the muscles of the upper torso tend to be over-utilized if they are required to be in a certain position for extended periods for example if the emphasis is on competition-style bench presses. This will result in a sort of pattern overload. There are various ways to counteract this when it happens. One of the best ways to do this is by allowing a full meet lifter to have enough upper back conditioning when he/she does the dead-lifts. Yet another way to counteract the over-extension of the upper body muscles is by the introduction of an upper body regimen that will seek to work on the flexion muscles. The flexion and extension movements will cancel each other out thus bringing relief.

In as much as these strategies are being touted as being relief for the over-extended muscles, weightlifters often feel the brunt of the three types of lifts that are done in meets. These have such an adverse effect on the shoulders such that the athlete cannot do anything else after these main lifts. Their careers are often in the risk of ending after participation in such competitions.

For a prolonged career on the bench, weightlifters of all dispensations must learn how to train themselves back into shape by ensuring that the overworked muscles come back into form. There is a need to have the dexterity and balance of the body restored. The need for a restoration of this type is exhibited most when an athlete begins to walk with an internally rotated posture. This signals potential damage to the muscles that are responsible for keeping the decelerating adduction and the humerus balanced.
A few techniques that can help you rehabilitate are:

-    Halbert Cleans- Here you simply do dumbbell cleans in the Westside style. However the body must be inverted and lying on an inclined bench. High reps are advisable

-    Barbell Muscle Snatches- Make a wide or closed grip on the barbell while standing. Proceed to grab the barbell making use of the upper torso muscles only. This will work on the traps, rotators, levators and serratus.

-    T-Raises in external rotation- Take a lying position on an inclined bench while holding dumbbells. Hold them in front of the chest area keeping your thumbs faced toward each other. Abduct the arms horizontally like in the rear deltoid raises. Have the thumbs rotate to the ceiling. Do 15 reps if you can.

About the Author

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Adjustable Olympic Incline Bench $311.95 Adjustable Olympic Incline Bench

Flat to Incline Bench $130.95 Flat to Incline Bench

Incline Bench $439.99 This Incline Bench features an adjustable hip positioner. Rubber bumpers included for quiet impact. Measures 58 inchH x 48 inchW x 68 inchL (147 x 122 x 173cm). Total machine weight: 150 lbs. (68k). Sportime Strength Equipment is designed for high school and up.

Adjustable Incline Decline Bench With Wheels $351.99 This Adjustable Incline/Decline Bench With Wheels measures 16 inchH x 22 inchW x 60 inchL. Total weight of the bench is 125 lbs. Sportime Strength Equipment is designed for high school and up. Everything is sized properly to help fitness development to the maximum.

Combo Incline And Flat Bench With Wheels $336.99 Incline/Flat Bench With Wheels measure 16 inchH x 21 inchW x 50 inchL. Total equipment weight: 100 lbs. Sportime Strength Equipment is designed for high school and up. Everything is sized properly to help fitness development to the maximum.

Elite Incline Bench $859.99 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY. 2” x 3” main frame with large built in spotter platform Bar rests protected by UHMW Polyethylene for high abrasion and impact resistance W: 48”, D: 61”, H: 60”

Olympic Incline Bench Press Machine $341.33 Constructed of 11 gauge, 2" welded square steel tubing. 18" x 30" spotter platform. Heavy foam padding on 3/4" painted plywood with durable vinyl covering. Incline fixed at 30°. Ships partially assembled via freight. Black only.Strength Equipment Frame and Fabric Specifications:2" x 2" square 11 gauge tubingWelded framesPads are 3/4" plywood covered with ensolite padding and genuine 32 oz. naugahyde upholstery.Basic steel framework is warranted against defective material and workmanship for life to the original purchaser.Moving parts are warranted for 4 years.Upholstery and hand grips are warranted for 90 days.Please Note: This item CANNOT ship to P.O. Boxes, APO, or FPO Addresses. It CAN ONLY ship to a Street Address.

Best Fitness Flat/ Incline/ Decline Folding Bench $223.67 No one sports and fitness item provides as much fitness versatilityFlat, incline and decline bench designed to be used straight out of the boxBest Fitness Folding Bench is functional, compact, portable and durableFor barbell and dumbbell exercises, the right bench is part of a solid strength-training programOffers all the flexibility you need to get all the benefits of resistance training without the high cost of a home gymSimply fold up and store away when you're finished working outPull the pin on 12 different starting positions for a variety of exercises

2DD0041BM DD-4 Flat Incline Decline FID Adjustable Utility $269 DD-4 Flat Incline Decline FID Adjustable Utility Bench

Valor Fitness DD-3 Incline Flat Utility Bench $480.13 Get in shape and feel great with this flat weight bench fitness equipmentHome gym equipment has steel frame that measures 2 inches by 3 inchesWeight machine will make your workouts easy and convenientFour position, high density, dual-layer seat pad measures 14 inches by 9.5 inches by 2 inchesSiby incline positions as well as flat positionSolid steel pivot pointsLocking pull-pins for adjustmentsHigh density, dual-layer back pad measuring 34 inches by 9.5 inches by 2 inches Bench pad height in flat position (floor to top of pad) is 18 inches Rubber base caps measuring 4.75 inches by 3.5 inches by 2.5 inches Assembly is required (tools included)

2DD0031BM DD-3 Incline/Flat Utility $259 DD-3 InclineFlat Utility Bench

Incline $29.99 Alex Martin Incline - Giclee Print

Magnum Pro Free, Flat / Incline / Decline Bench, with Wheels $717.4 Magnum Flat / Incline / Decline Bench - with Wheels, Includes: Back rest adjusts into seven positions marked in degrees: decline 15 degrees, 0, incline 15, 30, 60, and 80. Seat adjusts into four positions. Roller pads stabilize user. Wheels for ease of movement. Width - 24" Depth - 64" Height - 20". Shipping Weight: 125 lbs. Frame Color: Metallic Silver. Upholstery Color: Black.

2BF0382BM Flat/Incline/Decline Olympic $288.99 The BF-38 Valor Fitness FID Olympic Bench is a versatile weight bench for the most serious Weight lifter down to the beginner Starting with the seat pad 2rdquo dual padded foam supports your body while in multiple positions Flat Incline and Decline p...

Incline Support Bench with Spotter Platform $437.99 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY. Ideal for developing deltoids and upper pectorals. 2" square heavy wall steel constructionBack pad is 10" W x 42" L and adjusts from 36 degrees to 56 degreesPads are constructed of 1.25" high density foam covered with 40 oz. marine grade vinyl Durable textured Black powder coat finish Pad color options: Black, Gray 48''D x 48''W x 45''H Weights and barbell are not included

BF-38 FID (Flat / Incline / Decline) Olympic Bench from Valor Athletics $290.01 The BF-38 Valor Fitness FID (Flat / Incline / Decline) Olympic Bench is a versatile weight bench for the most serious weight lifter down to the beginner. Starting with the seat pad, 2� dual padded foam supports your body while in multiple positions. Flat, incline and decline positions allow the user to adjust to any position that fits their workout plan. Chrome uprights are adjustable for the incline position. Safety bar hooks add extra safety while changing weight plates. Rear plate storage pegs for convenience. Over-all, using this bench your can work your shoulders, legs, abdominals, arms and chest. Features:Steel frame measuring 2" x 2" 12 gauge steel High density, contoured, dual-layer pad measuring 44" x 11" x 3" contours to 9.5" width 2 position solid weld striker plate positions for bar support Adjustable chrome bar supports Safety hook latches Bench Pad height (floor to top of pad): 18" Upright width (outside): 47" Popper Pins for secure adjustments while in use 5 position seat pad adjustment 6 position back rest pad adjustments Assembly is required (tools included) Maximum weight capacity is 450 lbs plus user's weight Assembled dimensions: 53" x 47" x 43" 5 Year Frame WarrantyPlease click on the links below to view the compatible attachments for the BF-38 FID Olympic Bench. Attachments are sold separately.Preacher Curl Bench PadLeg Lift

SIB-359G Pro Club Adjustable Incline Olympic $699 New Body-Solid Pro Clubline Olympic Incline Bench features heavy duty construction with solid gunracks and durable upholstery This commercially rated product is perfect for the serious lifter in both club and home applications Features Body-Solid39s ...

DD-3 Incline / Flat Utility Bench from Valor Athletics $259.95 The DD-3 Valor Fitness Incline / Flat Utility Bench offers a variety of options for each user. Solid steel padding supports give user a safe secure workout. Quick easy to use pop-pin lock adjustments make changing the angle of the back and seat pad quick and easy. Perfect for use with smith machines, power racks or by itself as a dumbbell utility bench. Features:Steel frame measuring 2� x 2� High density, dual-layer back pad measuring 34" x 9.5" x 2" 4 position, high density, dual-layer seat pad measuring 14" x 9.5" x 2" 6 incline positions as well as flat position Solid steel pivot points Locking pull-pins for adjustments Pad height in flat position (floor to top of pad): 18" Rubber base caps measuring 3.25" x 2.5" Assembly is required (tools included) Assembled dimensions: 54� x 24� x 50� 5 Year Frame Warranty3 Year Padding Warranty

Valor Athletics 2DD0031BM Valor Fitness DD3 Incline Flat Utility Bench $337.99 The DD3 Valor Fitness Incline/Flat Utility Bench offers a variety of options for each user. Solid steel padding supports give user a safe secure workout. Quick easy to use poppin lock adjustments make changing the angle of the back and seat pad quick and easy. Perfect for use with Smith machines Power Racks or by itself as a dumbbell utility bench. Features/Benefits. Steel frame measuring: 2 X 2 . High density duallayer back pad measuring 34 x 9.5 x 2 . 4 position high density duallayer seat pad measuring 14 x 9.5 x 2 . 6 incline positions as well as flat position. Solid steel pivot points. Locking pullpins for adjustments. Pad height in flat position(floor to top of pad)18 . Rubber base caps measuring 3.25 x 2.5 . Assembly is required (tools included). Specifications. Carton size/weight: 52 x 18 x 8 / 74 lbs. Assembled dimensions: 54 x 24 x 50 . User dimensions: 5 x 2 x 5 . Inner/Master Qty: 1/1.

Body Craft F603 Flat Incline PFT Utility Bench $518.7 The BodyCraft F603 is a modern multipurpose bench designed to work with Functional Trainers FreeWeight Systems and Dumbbells. Adjusts From Flat to Incline in 6 Different Positions; From 085 Degrees. Back Pad Slides Along Frame to Close Gap and Find Perfect Fit with 8 Different Adjustment Points. Back Pad Doubles as a Knee Hold Down for Lat Pulls. Weight Can Be Added to the Assist Bar. Handle and wheels for Portability. Assist Bar Can Be Used as a Foot Bracket for Rows or Stabilizer Assist for Functional Training. Rated For Up to 800 lbs. Lifetime Manufacturer Warranty.

Weider Club Bench $77.99 Get in shape with this workout bench that features incline, flat and decline bench positions for multiple exercise options and includes an exercise chart that provides workout details.

Incline Support Bench W/spotter Platform $593.04 Ideal for developing deltoids and upper pectorals. 2" square heavy wall steel construction Back pad is 10" W x 42" L and adjusts from 36 degrees to 56 degrees Pads are constructed of 1.25" high density foam covered with 40oz marine grade vinyl Durable textured Black powder coat finish Pad color options: Black, Grey

Burn The Incline $12.49 Burn The Incline

GDIB46LP4 Olympic Bench $649 This combination package offers three of Body-Solid39s most popular pieces of workout equipment in the GDIB46L PowerCenter Combo Bench GPCA1 Preacher Curl Station and GLRA81 Lat Row Attachment The PowerCenter Combo Bench offers flat bench incline ben...

The Bench $10 The Bench

USA Sports GWSNE Narrow Economy Bench $121.62 Narrow economy bench crafted with the novice lifter in mind. Made of stitched branded upholstery ample cushioning. 5 position bench adjusts from flat incline and decline. Leg extension/leg curl with accompany safety catches

The Lickey Incline $239.99 Terence Cuneo The Lickey Incline - Premium Giclee Print

Elite Fitness Standard Weight Bench $91.95 The Elite Fitness® Weight Bench accommodates standard barbell sets and features a quick-adjust, 2-position incline bar and comfortable seat pads. Please note: Shipping for this item cannot be expedited.

My Deteriorating Incline $10 My Deteriorating Incline - Underoath

Pure Fitness 8522FID Pure Fitness FID Bench $149.09 The Pure Fitness flat/incline/decline bench with leg curl is perfectly suited for all types of workouts. A springloaded pull pin adjusts the bench from position to position and it also comes with a left lift and curl designed for Olympic and standard plates. The contoured bench is upholstered with heavy easy to clean twotone vinyl.

York Hyper Bench 13-in-1 $116.99 If you want a workout that's varied and interesting the York Hyper Bench can be fixed in 13 different positions giving you a variety of exercise possibilities. These include sit-ups shoulder presses bicep curls and hyper extensions in four different positions. It's quick and simple to adjust positions and the backrest moves from decline through flat to incline - up to 70 degrees. The bench features deep cushioned upholstery for superior comfort built-in under-knee padding and adjustable ankle su

Champion Barbell Multi-Bench $256.14 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Decline - Flat - Incline, this is a true multi use benchUse as a stand alone bench for dumbbell work or use in conjunction with Power Racks, Smith Machines or CrossoversConstructed of 2" square steel tubing Pads are constructed of 2" high density foam with marine grade vinyl Black powder coated finishBlack or Gray pads66''L x 24''W x 52''H2" square steel construction

Eraser Incline $29 Download the Eraser Incline font for Mac or Windows in OpenType, TrueType or PostScript format.

Pure Fitness 8523MB Pure Fitness Multi Purpose Bench $166.64 The Pure Fitness midwidth bench with preacher curl is the perfect athome bench for all workouts. Designed for bench presses incline presses preacher curls leg lifts extensions and leg curls this bench can hold 400 lbs and is suitable for any weight routine

Icon Health and Fitness WEBE1296 Club Utility Bench $138.51 Flat Incline Decline bench positions. Seat Bottom Adjustment. Exercise chart included. Dimensions: 45 x 19 x 7 . Manufactured to the Highest Quality Available. Satisfaction Ensured.

Pure Fitness Multi-purpose Bench $218.97 The Pure Fitness mid-width multi-purpose bench is the perfect at-home bench for all workouts. This fitness bench is designed for bench presses, incline presses, preacher curls, leg lifts, extensions and leg curls.Mid-width benchPreacher curlHold 400 poundsSuitable for any weight routineMaterials: Plastic, steel, polyDimensions: 63 inches high x 28 inches wide x 52 inches deepModel: 8523MB

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