Angle Training

Posted On Oct 7, 2013 By Chad Martin


Using new training techniques can shock your muscles into growth. But many lifters tend to follow the basic training techniques year after year, afraid to try something new.

A special technique I like to use is angle training, which hits the pectorals at all the angles, leading to a fuller chest workout, and more fatigue.

Below are some angle training exercises for you to try with incline or decline bench.

Chest: Start with 25 degree, then 45 degree, then 90 degree, finish with decline at 135 degree or dips.

Shoulders: Start with almost a straight vertical bench, then move back about 10 degrees for at least 3 sets. Try not to get too low or you will hit more chest than shoulders.

Back: Lying with your chest on the incline bench and knee(s) on the seat, perform a lateral row then adjust about 5 degree a set for 3 sets.

Abs: Using a decline adjustable bench or a decline and a few different size boxes, start with a higher degree then lower for each set.


  • Biceps: Start with a straight vertical bench and adjust 15-20 degrees each set, finishing by lying flat on your back doing a hanging dumbbell curl. The stretch on the bicep will blow your arms away.
  • Triceps: Start almost vertical performing a French press. Then adjust 15-20 degrees for 3-4 sets, finishing flat with a skull crusher or even a decline skull crusher for an intense workout.

Another favorite arm killer is using a squat rack and the bar (the spot bar you push through the holes). Starting at the bottom hole on the rack, perform a set of bicep curls with heels on the other side of the base of the rack. After 6-8 reps, quickly move the bar up a hole until you are almost standing straight up. For triceps, perform the skull crusher pushup in the same manner.

Angle training without a bench

Chest: Doing pushups, start with feet on the floor. Then place your feet on a small box. With the next set place your feet on a bench or chair; then place your feet on a larger box or stool, or even a countertop.

Back: Similar to the chest workout, grasping a Smith machine or racked barbell, position your feet at the floor level, then move them higher or vice versa depending if you want it to get harder or easier as the sets progress.