|The Snake Incline Bench Press exercise is an incline benching technique that uses variations in the width of your grip to develop strength at various arm positions. This helps to maximize functional strength so that you can generate power whether your arms are close or wide! The Snake Incline Bench Press is simple to understand. On the first set of your incline bench workout place your hands 4-6 inches closer than your normal bench position. On the second set place your hands in your normal incline bench position. On the third set place your hands 4-6 inches wider than your normal incline bench position. On the fourth set you would come back to the close incline bench position. If your workout only calls for 3 sets of bench you would complete one full Snake Incline Bench Press sequence. If your workout has 6 sets of incline bench you would complete 2 sequences of the Snake Incline Bench Press. Do not add sets to your workout. Just alternate your grip from close to normal to wide until the required number of sets are completed.
Here are the fundamental Incline Bench Press techniques whether your hands are close or wide:
Use a 45 degree incline bench for this exercise. Sit on the incline bench and lie back. Place your feet flat on the floor and slightly wider than shoulder width apart. Extend your arms upward and grasp the barbell with both hands using the appropriate grip with for the Snake! Lift the barbell off of the stands, and hold the bar (with your arms extended) directly over the upper part of your chest. In a controlled fashion, lower the barbell down toward your chest by bending your arms and lowering your elbows down and out to the sides. Breath in during this phase of the exercise. Lower the barbell until it touches the upper part of your chest. Now, press the barbell up toward the ceiling, extending your arms until they have returned to the starting position. Breath out during this phase of the exercise.
*Don't lock your elbows during this exercise.|