To set up a chest press targeting your upper chest (specifically, the incline barbell press), you need to adjust the bench to an incline and position yourself correctly under the barbell. Aim for the bar to line up with your clavicle for proper execution.
Here's a breakdown:
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Adjust the Bench: Set the bench to an incline between 30 and 45 degrees. This angle effectively targets the upper chest muscles.
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Position Yourself: Lie back on the bench, ensuring your head, upper back, and glutes are firmly planted.
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Bar Placement: Position yourself so the barbell is directly above your upper chest, roughly in line with your clavicle (right under your chin).
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Grip: Use a grip slightly wider than shoulder-width.
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Unrack the Barbell: With a spotter (recommended, especially for heavier weights), unrack the barbell carefully.
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Execution: Lower the bar slowly to your upper chest, then press it back up in a straight line, focusing on engaging your upper chest muscles throughout the movement.
