The bench press is one of the most popular exercises in the gym. It is a compound exercise that primarily targets the chest, triceps, and shoulders. There are many variations of the bench press, each targeting different muscles. One such variation is the 30 degree bench press.
What is a 30 Degree Bench Press?
The 30 degree bench press is a variation of the traditional bench press. As the name suggests, the bench is inclined at a 30 degree angle. This variation targets the upper chest muscles more than the traditional bench press.
How to Do a 30 Degree Bench Press
To do a 30 degree bench press, follow these steps:
- Lie down on a bench that is inclined at a 30 degree angle.
- Grip the barbell with your hands shoulder-width apart.
- Lower the barbell to your chest.
- Push the barbell back up to the starting position.
Benefits of the 30 Degree Bench Press
The 30 degree bench press offers several benefits:
- Targets the upper chest muscles more than the traditional bench press.
- Helps create a more balanced chest.
- Improves overall chest strength and size.
- Can prevent muscle imbalances and injuries.
Who Should Do the 30 Degree Bench Press?
The 30 degree bench press is suitable for intermediate and advanced lifters who want to target their upper chest muscles. Beginners should start with the traditional bench press before moving on to variations.
Precautions and Tips
Here are some precautions and tips to keep in mind while doing the 30 degree bench press:
- Warm up properly before doing any exercise.
- Start with a light weight and gradually increase it.
- Use proper form and technique to avoid injuries.
- Breathe in while lowering the bar and breathe out while pushing it up.
- Avoid arching your back or flaring your elbows.
Conclusion
The 30 degree bench press is a great exercise for targeting the upper chest muscles. It offers several benefits and can help create a more balanced chest. However, it is important to do it with proper form and technique to avoid injuries. If you are an intermediate or advanced lifter looking to switch up your chest workout, give the 30 degree bench press a try.