Incline Bench?

[lil-bit-slim]

I'm tall and lanky, and my pecs have always been a bit behind. My absolute worst lift in the gym is incline bench. After several months in the gym I can build up a respectable flat bench press, and even better decline bench. But for some reason incline bench is awkward for me and I don't feel like I get much out of it. My arms feel too long and my chest feels too thin. I feel like I've never really gotten the right motion down on dumbbells, and can't lift any weight at all on the bar. On flat bench and decline I'm solid, feel like a pro after several months... if you put me on an incline bench, especially with the bar, I suddenly cant find the appropriate angle. Should my elbows be in, or out? Should I angle the bench this way, or that? Am I using too much shoulders? Am I bringing the bar down to the right spot on my chest? I feel like I get more out of doing push ups with my feet elevated then I do on the actual incline bench.

I always felt like my lack of upper pecs was the problem so I should definitely do incline bench, and have always worked dumbbell incline bench into my routines. Now I'm wondering if I should just replace those reps with an exercise I would get more out of? Am I too lanky for incline?

 

[Usealittle]

Have you tryed incline cables? Standing or laying on a bench? Ether way you can get more contraction on the muscle with cables.

I would worry about reps or weight so much, more about the contraction and squeeze at the top.

 

[Usealittle]

Also post a video of your incline bench so we can see what your doin and see if we can help fix it.

 

[strongman760]

I always try and keep my elbows more in like I do on bench but everyone's a lil different. Like usea little incline cables are great if you workout at the gym and have that equipment. If your just looking for size and not strength I'd keep the sets between 8-12 reps and concentrate on that contraction at the top. No matter if I go heavy or light at the top I always squeeze and feel the most in my cheat there.

 

[lil-bit-slim]

Also post a video of your incline bench so we can see what your doin and see if we can help fix it.

hahaha at this point I wouldn't dare. Let me get a few wks under my belt and we'll see. I can typically get back in pretty good shape after a few months back in the gym but my incline is always lacking.


Thank you guys for the responses going to focus on the squeeze at the top of my motion!

 

[papersteroidguy]

The incline bench press is an abdominal area quality practice that focuses on the midsection, shoulder, and triceps.

 

[aziat]

try first to do it on a slight incline ..and instead of increasing the weight with time just increase the angle each time. elbows should be open very very slightly in just to be comfortable and arms pushing vertical . you can also start with the smith machine if you want

 

[antelope07]

I had a similar problem, and my grip used to be too wide a few years ago. NOw I have a narrower flat bench grip and I do incline flyes only; help eliminate the uncertainty, no more incline bench for me.
Decline bench is always easy, I haven't spent any time on it in some number of years