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  1. #1
    Registered User proxyfunction's Avatar
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    How to target shoulders during Incline Bench

    How can I target the shoulders when doing incline bench press?
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    increase the incline
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    ... or just do overhead press instead.
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    Aside from the obvious, is there anything else? For example, I just watched some fitness videos mentioning that if you pinch your shoulders back while doing incline, you will target more of the chest and less of the shoulders. Is there anything else that can be applied when doing incline to maximize shoulder activation?
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    Originally Posted by air2fakie View Post
    ... or just do overhead press instead.
    This.

    Never been a fan of incline (or decline), a combination of flat bench and OHP would be best
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    Registered User air2fakie's Avatar
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    Originally Posted by proxyfunction View Post
    Aside from the obvious, is there anything else? For example, I just watched some fitness videos mentioning that if you pinch your shoulders back while doing incline, you will target more of the chest and less of the shoulders. Is there anything else that can be applied when doing incline to maximize shoulder activation?
    Other than it being obvious to pick a diff exercise if looking to focus on shoulders instead of upper chest, no.
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    makes sense
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    Yes keep your back flat on the bench with no arch and as mentioned above a higher incline.
    Play around with shoulder angle also either out to the sides or more in front and see where you feel it the best on your shoulders.
    No right and wrong just whats best for you.
    Some strongman competitors use a smith machine with a high incline..
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    Pay attention to the direction of the fibers of your anterior delt. Match your arm path to that plane

    Originally Posted by air2fakie View Post
    ... or just do overhead press instead.
    High incline > vertical presses imo for long term shoulder health and better alignment
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    Originally Posted by jk202 View Post
    Pay attention to the direction of the fibers of your anterior delt. Match your arm path to that plane



    High incline > vertical presses imo for long term shoulder health and better alignment
    “Pay attention to the direction of the fibers of your anterior delt”

    Oh do come off it Josh I’m now convinced you’re a troll
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    Originally Posted by Hammersia View Post
    “Pay attention to the direction of the fibers of your anterior delt”

    Oh do come off it Josh I’m now convinced you’re a troll
    3 minute response .... In a non misc section. Get the fuk out of here
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    Well unless the bench is in a very steep incline it's a chest exercise and in that case you trying to keep your shoulders OUT of the equation.
    If you don't get what you want you didn't want it bad enough
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    Originally Posted by jk202 View Post
    High incline > vertical presses imo for long term shoulder health and better alignment
    OP going out of his way to deviate form on a basic incline press to try to engage shoulders further than normal and minimize chest is prob not good for his shoulder health IMO. But agree that OHP can create issues over time or if someone already has shoulder issues, but that's true for other shoulder exercises too esp if routine is not balanced - and many people don't have problems long-term either.
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    Originally Posted by air2fakie View Post
    OP going out of his way to deviate form on a basic incline press to try to engage shoulders further than normal and minimize chest is prob not good for his shoulder health IMO. But agree that OHP can create issues over time or if someone already has shoulder issues, but that's true for other shoulder exercises too esp if routine is not balanced - and many people don't have problems long-term either.
    Yup for sure. 30-45 degree isn't the way to go for delts
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    Originally Posted by jk202
    High incline > vertical presses imo for long term shoulder health and better alignment
    Is this a true statement and if so, why?


    Originally Posted by air2fakie
    OP going out of his way to deviate form on a basic incline press to try to engage shoulders further than normal and minimize chest is prob not good for his shoulder health IMO. But agree that OHP can create issues over time or if someone already has shoulder issues, but that's true for other shoulder exercises too esp if routine is not balanced - and many people don't have problems long-term either.
    Can you expand on what you posted? So you believe i should arch my back and pinch my shoulders back when doing incline?

    Originally Posted by jk202
    Yup for sure. 30-45 degree isn't the way to go for delts
    Why not? Do you believe a steeper incline is better?
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    Originally Posted by proxyfunction View Post
    Can you expand on what you posted? So you believe i should arch my back and pinch my shoulders back when doing incline?
    Pinch your shoulder blades and press them into the bench, which will usually create a very slight arch naturally. IMO don't do an exaggerated arch like some people do on flat BP, which is a bit unnatural for your back on an incline and defeats the purpose of the bench being on an incline by making it more of a flat exercise. People do incline press for upper chest usually, not shoulders.

    If you want to focus more on shoulders, let a higher angle on the bench dictate it or just do an OHP - don't try to change your form to do it or you're likely putting your shoulders in a compromising position.
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    Originally Posted by jk202 View Post
    High incline > vertical presses imo for long term shoulder health and better alignment
    Also interested to hear your reasons. With the high incline you’re not really training upward rotation of the scapular properly, which is pretty important for long term shoulder health. I would say the only time you shouldn’t train vertical pressing movements is if it’s giving you direct pain/issues to which you should at least replace it with something like a landmine press instead of incline. The bench inhibits free movement of the scapular, which the landmine caters for.
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    Back in my day, we worked on taking the delts out of the incline bench. Anterior delts always seemed to take the brunt of the load.
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    Originally Posted by jk202 View Post
    Yup for sure. 30-45 degree isn't the way to go for delts
    What’s your feelings on EMG studies like this?

    https://www.t-nation.com/training/in...trap-exercises

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    Originally Posted by proxyfunction View Post
    How can I target the shoulders when doing incline bench press?
    close grip and bring elbows in and you will be targeting front delt on the incline bench. Better still, reverse grip. Increase the incline to almost vertical, medium wide grip, elbows out, and you are doing upper delt. Bring the bench to medium incline angle, lay on it face down and pull dumbells with elbows flared out - this is your rear delt.
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    By focusing on your posture and increasing the incline.
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    Originally Posted by Tommy W. View Post
    Well unless the bench is in a very steep incline it's a chest exercise and in that case you trying to keep your shoulders OUT of the equation.
    Came in to say this.

    It's like asking, "How to target calves during BB curls"
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    Originally Posted by smokinal View Post
    Came in to say this.

    It's like asking, "How to target calves during BB curls"
    Easy, stand on your tip toes when doing the curls. Cmon man get with the program here....
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    Originally Posted by proxyfunction View Post
    How can I target the shoulders when doing incline bench press?
    This sounds like a shoulder injury waiting to happen.
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