Underhand Bench Press Vs Incline

The world of weightlifting is filled with a plethora of exercises, each targeting specific muscle groups and offering unique benefits. Among these, the bench press stands as a cornerstone exercise, building upper body strength and mass. However, there are variations to this classic movement, each with its own advantages and disadvantages. In this blog post, we will delve into the underhand bench press and incline bench press, comparing their benefits, drawbacks, and which one is better suited for your fitness goals.

The Underhand Bench Press

The underhand bench press, also known as the reverse grip bench press, is a variation where the lifter grips the barbell with their palms facing towards them. This grip position places more emphasis on the triceps and the anterior deltoids (front shoulders).

Benefits of the Underhand Bench Press:

• Triceps Dominance: The underhand grip shifts the focus towards the triceps, making it an excellent exercise for triceps development.
• Reduced Shoulder Strain: By reducing the involvement of the pectorals, the underhand bench press can be less strenuous on the shoulders, making it suitable for individuals with shoulder injuries or impingements.
• Improved Grip Strength: The underhand grip requires a stronger grip than the overhand grip, leading to improved grip strength over time.

Drawbacks of the Underhand Bench Press:

• Lower Weight Potential: Due to the reduced involvement of the pectorals, the underhand bench press typically allows for lower weight loads compared to the overhand bench press.
• Wrist Strain: The underhand grip can put more strain on the wrists, especially with heavier weights.
• Shoulder Imbalance: Overemphasizing the triceps through the underhand bench press can lead to shoulder imbalances if not balanced with exercises that target the pectorals and posterior shoulders.

The Incline Bench Press

The incline bench press is a variation where the lifter lies on an inclined bench, typically at an angle of 30-45 degrees. This angle shifts the emphasis from the pectorals to the upper chest and shoulders.

Benefits of the Incline Bench Press:

• Upper Chest Development: The incline bench press effectively targets the upper portion of the pectorals, which can often be underdeveloped in individuals who primarily focus on flat bench press.
• Shoulder and Triceps Involvement: The incline bench press also engages the shoulders and triceps, providing a more comprehensive upper body workout.
• Reduced Shoulder Stress: The inclined position reduces the amount of weight resting on the shoulders, making it a suitable option for individuals with shoulder pain or mobility issues.

Drawbacks of the Incline Bench Press:

• Lower Weight Potential: Similar to the underhand bench press, the incline bench press typically allows for lower weight loads compared to the flat bench press due to the reduced involvement of the pectorals.
• Limited Range of Motion: The incline bench limits the range of motion compared to the flat bench press, which can affect muscle activation patterns.
• Neck Strain: The inclined position can put more strain on the neck, especially with heavier weights.

Underhand Bench Press vs Incline: Which is Better?

The choice between the underhand bench press and the incline bench press depends on your individual fitness goals and preferences. If your primary goal is to develop your triceps and reduce shoulder strain, the underhand bench press may be a better option. However, if you aim to target your upper chest and improve overall upper body strength, the incline bench press is a more suitable choice.

Considerations for Choosing Between Underhand and Incline Bench Press

• Fitness Goals: Determine your specific fitness goals, whether you prioritize triceps development, upper chest development, or overall upper body strength.
• Injury Prevention: Consider any existing shoulder injuries or mobility issues that may affect your choice.
• Individual Preferences: Ultimately, the best exercise for you is the one you enjoy and can perform safely and effectively.

Tips for Performing the Underhand Bench Press and Incline Bench Press

Underhand Bench Press:

• Use a narrow grip, slightly wider than shoulder-width.
• Keep your elbows tucked in towards your body.
• Lower the bar to your lower chest and press it back up to the starting position.
• Focus on engaging your triceps and anterior deltoids.

Incline Bench Press:

• Set the bench to an angle of 30-45 degrees.
• Use a medium grip, slightly wider than shoulder-width.
• Keep your back flat against the bench and your feet planted firmly on the floor.
• Lower the bar to the upper portion of your chest and press it back up to the starting position.
• Focus on engaging your upper pectorals, shoulders, and triceps.

Safety Precautions

• Always warm up properly before performing any bench press variation.
• Use a spotter when lifting heavy weights.
• Listen to your body and stop if you experience any pain or discomfort.
• If you have any underlying health conditions, consult with a healthcare professional before performing any weightlifting exercises.

Final Thoughts: The Bench Press Variations for Your Goals

Whether you choose the underhand bench press or the incline bench press, both variations offer unique benefits and can contribute to your upper body strength and muscle development goals. By understanding the differences between these exercises and considering your individual needs, you can select the variation that best aligns with your fitness aspirations. Remember to prioritize safety, listen to your body, and enjoy the journey of building a stronger and more balanced physique.