Channel: Onnit

Category: Education

Tags: best upper chest workoutswiss barchestswiss bar incline benchswiss bar incline bench pressswiss bar incline pressgain musclebench press variations for upper chestbigger chestbarbellswiss bar bench pressget onnithow to train upper chestswiss bar exerciseshow to bench pressbigger pecsbench pressincline press exercisesbench press variationshow to get bigger pecsupper chest workoutbest exercises for chestupper chest exercises

Description: Onnit Editor-in-Chief Sean Hyson demonstrates the Swiss-bar incline press, an exercise that targets the clavicular head of the pecs (upper chest). ► The Best Upper-Chest Workout for Getting Defined Pecs: bit.ly/3KdMNyi ► Alpha BRAIN Free Trial: bit.ly/3MteCVh | How to Do the Swiss-Bar Incline Press | Step 1. Rack a Swiss bar (or football bar) at an incline bench press station. Lie back on the bench and grasp the neutral or semi-pronated grips (palms facing each other or a little angled) with hands just outside shoulder-width. Step 3. Unrack the bar, and lower it under control to your upper chest with your elbows tucked in close to your sides, about 45 degrees from your torso. Step 4. When the bar touches your upper chest, explosively press it straight up to full arm extension, keeping your elbows tucked in as you press. Sets/Reps: 3–4 sets of 6–8 or 10–12 reps, training close to failure. This exercise, is more or less the barbell version of the incline dumbbell press described above. A Swiss bar (aka “football bar”) is a specialized barbell with handles that offer neutral and sometimes semi-pronated grips. While not typically available at big box fitness clubs, if you can find a hardcore powerlifting or bodybuilding gym, or athlete training facility that has one of these bars, it’s worth trying out. With the Swiss bar incline press, you get the upper-pec biases of the angled bench and neutral grip with the added bonus of greater overload placed on the muscles because you’re using a barbell (which is more stable than pressing a pair of dumbbells). If your sternum is fairly flat, go with a 30-degree angle. If the top of the sternum is behind the lower ribs (an inverted angle), go with 45 degrees. #chest #inclinebench #getonnit ========================================­===== | Connect with Onnit | ► Facebook: bit.ly/38h9xdc ► Instagram: bit.ly/38gElef ► Twitter: bit.ly/2uRtpGg ► Pinterest: bit.ly/32G2Yjh Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.