The inclined bench press with guided bar is a variant of the traditional inclined bench press which is carried out thanks to a guided frame what has the advantage of securing the movement and consequently of limiting injuries. This allows a better concentration on the work of the pectoral muscles, and to work heavy and/or to the failure without the help of a partner. On the other hand, since the movement is guided, the stabilizing muscles are less solicited and it may not be suitable for everyone depending on their morphology.
How do you do the exercise?
Place a bench inclined at about 30 degrees under the guided bar. After loading the bar with the desired weight, grasp the guided bar with your hands slightly wider apart than your shoulders and your back, glutes, shoulders and head should be pressed against the bench with your feet on the floor.
Control the descent of the guided bar to your chest and then return to the starting position by pushing the bar. Repeat until the end of the series and then lock the bar again.
CAUTION: In case of difficulty you can lock the bar on the frame by swivelling your wrists forward to avoid getting stuck under the bar. Depending on your morphology, going down too low can be painful so don't insist.
Tips
- If you are afraid of digging in your back without control you can add a step to place your feet on.
- Keep your shoulders pressed against the bench to focus on your pectoral muscles.
- Don't hesitate to work heavy and downhill while taking advantage of the safety of the guide frame.
- Avoid locking the elbows at the end of the movement in order to keep a continuous tension.
Variants
- We can vary the plugs in order to solicit differently the pectoral muscles: wide to solicit the external part of the pectoral muscles or in tight grip for the internal part and the triceps.
- The inclination of the bench can be varied to emphasize the lower pectoral muscles (declined) or the middle part (flat) or with even more inclination (anterior deltoids).
- Other variations: inclined bench press with free bar or dumbbells, flat or declined.
Find this exercise in the following program:
