Shoulder Joint Considerations Contrastingly, using an incline bench press brings distinct advantages. It alleviates stress on the shoulders by reducing internal rotation of the humerus when juxtaposed with a flat bench press. Hence providing athletes with a safer alternative.
Shoulder Position: The incline position may reduce the strain on the shoulder joints compared to a flat bench, especially for individuals with pre-existing shoulder issues. It can promote a more natural shoulder movement and reduce the risk of impingement.
I was always taught that seated overhead presses should be done with a 90-degree bench. However, in actuality, more people would benefit from a bench angle closer to 60-75 degrees (pictured below), allowing for less need for external rotation at the shoulder.
Adjusting the bench to a 75-degree angle (instead of 90 degrees) reduces strain on your rotator cuff, making it safer and more shoulder friendly. This angle allows for better mobility, less joint compression, and greater engagement of your delts.
Make sure to keep your elbows forward (forearms vertical) and slightly in front of the bar. As you press the leverarms or bar overhead, keep your back straight - no leaning or arching. Press the weights overhead. The handles, your wrists, elbows, and shoulders should be aligned at the top of the movement.
Set an incline bench to an 80-85 degree angle. Holding a dumbbell in each hand, sit on the bench and plant both feet on the floor hip-width apart. Raise the dumbbells to chest height, holding them in an overhand grip (palms facing away from your body).
[1] stated that CSA value of healthy shoulders ranges from 30–35°: angles > 35° are associated with a high prevalence of rotator cuff tears; whereas shoulders with a CSA of < 30° are likely to be osteoarthritic.
There is a difference between 45 degrees and 60 degrees of shoulder abduction / elbow flare when you're bench pressing. A more tucked shoulder (45) will be better for the upper chest while a slightly more flared (60) will be better for mid chest.
The Conclusion. The findings indicate that bench press angle significantly affects muscle activation. For the pectoralis major, a flat bench (0 degrees) was most effective, while a higher incline (60 degrees) maximised anterior deltoid and triceps brachii engagement.
The high incline press is performed on a bench set at a high angle, usually between 30 to 60 degrees, to effectively target the upper portion of the chest muscles, specifically the clavicular head of the pectoralis major, as well as the anterior deltoids and triceps,.
The incline bench can be set to anywhere between 30 and 45 degrees. The more upright the bench, the more the deltoids are activated, so keeping closer to 30 degrees will keep most of the focus on the pecs.
While the flat bench press engages a more balanced activation of the pectorals, the incline position targets the upper pecs and shoulders more intensely. Because the upper pectoral muscles and anterior deltoids are generally less strong than the middle or lower portions of the pecs, the exercise becomes more difficult.
Greater range of motion: The angled design allows for a more natural and extensive range of motion compared to the horizontal leg press. Direct resistance: The weight is more directly applied to the legs, potentially increasing the effectiveness of the exercise.
Place an incline bench, set to a 80- to 85-degree incline, in the centre of the Smith machine, slightly behind the bar.
If you're a “chest puffer” like me then you'll likely benefit from a higher incline or fully upright (90 degree) seat angle. If you're the opposite then something like a 75 degree, or even 60 degree seat angle for some could be better.
Gumina et al16 further characterized CSA in a population of healthy shoulders by surveying over 2000 radiographs in patients over age 15. They found a similar mean CSA of 33.6° (range: 24°-50°, standard deviation: 3.9°) in normal shoulders.
Lifting and rigging specialists tend to prefer 60° angles. When a multi-leg sling is tagged, it is tagged for 60°. Slings also can be used at 45° or 30°, but for most of the lifts, 60° is the baseline sling angle that riggers want to use.
The next time you do shoulder presses, put the bench on a slight incline. This will make it easier to tuck your elbows and bring your arms down lower to more effectively target your shoulders.
In general, you should narrow your grip until your hands are as close to your shoulders as possible, while keeping your forearms vertical and the barbell directly over your elbow joint.
Aim to lower the bar all the way to the top of your chest; if you're able to reach this depth, drop the weight.
This is a modified shoulder press exercise that adds in an end range shrug to recruit the Upper Trapezius muscle. We want to recruit this muscle when it is tight because strengthening a muscle increases a muscle's tolerance to stretch - helping with decreasing muscle tension.