Even the novice is likely to know what a bench press is.
What is the Chest press? Is it also done on the bench?
More on that in a minute.
Today we are going to discuss the incline bench press, reveal the difference between it and the chest press, discuss how the incline bench press is used, talk about the hammer strength chest press and the incline chest press machine, and wrap it up with reviews of the top incline press benches and machines.
- What is an Incline Chest Press?
- Benefits of the Incline Chest Press Machine
- What Does the Seated Chest Press Work?
- What Muscles do Incline Bench Press with Dumbbells Target?
- How to Use the Chest Press Machine
- Comparison: Chest Press vs Bench Press
- Are Hammer Strength Machines any Good?
- TOP 8 Best Incline Benches & Plate Loaded Incline Chest Press Machines
- Powertec Fitness Multi Press Work Bench
- Bowflex SelectTech 5.1 Adjustable Bench
- Body-Solid LVIP Leverage Incline Press
- Powertec Fitness Lever Gym Work Bench
- Fitness Reality X-Class Light Commercial Utility Weight Bench
- SportsArt Fitness A977 Plate Loaded Incline Chest Press
- Body Champ Olympic Incline Bench
- Powertec Fitness Workbench Olympic Bench WB-OB15
What is an Incline Chest Press?
The incline bench press is a weight training exercise that focuses of the chest, shoulder and triceps muscles.
The bench is set at an incline. Lower inclines target mid level chest muscles while sharper bench angles target upper chest muscles.
Many machines offer adjustable angles to increase chest training range.
Resistance for the incline chest press can be made several ways.
Barbell incline press machines usually have an adjustable bench and can be used for incline, bench, decline and shoulder press.
A simple incline bench can be used with a set of dumbbells to perform the incline bench press.
Olympic weight plate Resistance
Plate weighted incline press machines like the hammer strength chest press, use Olympic weights hung on pegs on the arms of the press to give resistance.
These machines are generally able to accommodate a lot of weight. They are used to focus on isolating and growing muscles.
Weight stack resistance
You may see this style Incline chest press machine at popular commercial gyms for the masses (think 24 hr fitness).
They use a weight stack and cable system to add resistance but do not have the weight capacity of plate loaded machines.
Benefits of the Incline Chest Press Machine
The biggest benefit of using a machine for the incline press instead of using free weights like dumbbells or barbells is isolation.
No Spotter Needed
While machines do not work stabilizing muscles, you can use them without a spotter and load them with really heavy weight to make gains in the chest.
While you should include free weights in your chest routine, the Incline chest press machine is a good choice after using free weights.
What Does the Seated Chest Press Work?
The seated Chest press uses a chest press machine to target the pecs in favor of the deltoids.
Unlike free weights, which rely heavily of supporting and stabilizing muscles, machines allow you to focus the move on the pecs specifically, which can lead to gains.
What Muscles do Incline Bench Press with Dumbbells Target?
The incline Bench press using dumbbells aka incline dumbbell press, uses an incline bench with dumbbells to target the pecs and stabilizing muscles.
Be aware of your form while using the dumbbells. You should lift the dumbbells up over your chest with the dumbbells in-line with your nipples.
This handy how to video shows you how to use chest press on an incline bench with dumbbells.
How to Use the Chest Press Machine
The most complicated aspect of using an incline Chest press machine is probably adjusting the seat.
Notice I did not say the hardest thing. The hardest thing is lifting the weight. The machine itself is easy to use.
Simply adjust the seat for your height, load the appropriate amount of weight and sit.
Place your hands on the hand holds and slowly extend your arms completely, pause, and then return your hands to the starting position in one smooth controlled motion.
Comparison: Chest Press vs Bench Press
The chest press is done in a seated position with fixed position arms. The seated chest press targets the pecs in isolation, and does not rely on stabilizer muscles.
The bench press is done on a while lying on a bench in a flat position. It can be done with dumbbells or a barbell.
The barbell adds some stabilization, but the stabilizing muscles are still used more than with a machine chest press.
Using dumbbells for the bench press engages stabilizing muscles to the greatest extent.
The chest press vs bench press can be used for gains while the bench press is a more “well rounded” exercise.
Are Hammer Strength Machines any Good?
The hammer strength chest press is a plated chest press machine. It has the same advantages as plated chest press machines in that it works to isolate and build chest and pectoral muscles.
Your range of motion is limited with a hammer strength chest press and you won’t work the stabilizing muscles as much as free weights.
The benefits are you can list really heavy weight, and make good gains, all without a spotter.
TOP 8 Best Incline Benches & Plate Loaded Incline Chest Press Machines
When choosing an incline chest press machine keep in mind what it is you are trying to accomplish.
If you are a serious lifter, a plate loaded machine might be the right choice, but many lifters prefer to use a standard incline bench with dumbbells or barbell.
Opinions are like mothers, everybody has one! We want to hear your opinion, of the incline bench press, not your mother.
Let us know what you think in the comments below.