Buffalo Bar Incline Bench Press

Description:

The Buffalo Bar Incline Bench Press is a compound exercise that targets the upper chest muscles, specifically the clavicular head of the pectoralis major. This variation of the bench press is performed on an inclined bench using a specialized Buffalo bar, providing a unique challenge to the upper chest.

Benefits:

• Develops and strengthens the upper chest for a well-rounded chest appearance.
• Targets the anterior deltoids (front shoulders) and triceps.
• Enhances overall upper body strength and aesthetics.
• Improves shoulder stability and mobility.

Profile:

Equipment:	Buffalo Bar, Bench
Type:	Free Weights
Tempo:	3-1-1-0
Level:	Intermediate

Muscles:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

• Step 1: Set the inclined bench at an angle of around 30-45 degrees.
• Step 2: Lie on the bench with your back, shoulders, and hips in contact with the bench.
• Step 3: Position your feet firmly on the ground, slightly wider than shoulder-width apart.
• Step 4: Grip the Buffalo bar with both hands, slightly wider than shoulder-width apart, and lift it off the rack.
• Step 5: Lower the Buffalo bar to your upper chest while keeping your elbows slightly flared.
• Step 6: Push the Buffalo bar upward until your arms are fully extended, exhaling during the effort.
• Step 7: Lower the Buffalo bar back to your upper chest in a controlled manner, inhaling as you do so.
• Repeat the movement for the desired repetitions.

Common Mistakes:

• Bouncing the barbell off the chest
• Using excessive weight, leading to compromised form
• Arching the back excessively
• Allowing the elbows to flare too much

To avoid these mistakes, maintain proper bench and body position, use a controlled tempo, and select an appropriate grip width.

Variations:

• Barbell Incline Bench Press
• Decline Buffalo Bar Bench Press
• Dumbbell Incline Bench Press
• Smith Machine Incline Bench Press
• Close-Grip Barbell Bench Press

Links to each will be provided as they are added to the website.

Safety Tips:

• Always have a spotter when lifting heavy weights during the Buffalo Bar Incline Bench Press.
• Warm up your shoulders and chest before starting the exercise.
• If you experience discomfort or pain, stop the exercise and consult with a trainer.

Additional Information:

The Buffalo Bar Incline Bench Press is an excellent choice for targeting the upper chest muscles while providing variety in your chest workouts. It’s a valuable addition to your strength training routine, helping you achieve a well-balanced upper body.

EXERCISES