Incline Bench Press Tutorial

The Incline Bench Press is a variation of the bench press exercise that targets the upper chest muscles, shoulders, and triceps. It is performed on an incline bench that is set at an angle between 30 to 45 degrees.

Here's how to perform the Incline Bench Press:

  1. Adjust the incline bench to the desired angle, usually between 30 to 45 degrees. Lie back on the bench with your feet firmly planted on the ground.
  2. Position yourself on the bench so that the barbell is directly above your upper chest when you have a full grip on it. Your head, shoulders, and glutes should be in contact with the bench throughout the exercise.
  3. Grab the barbell with an overhand grip slightly wider than shoulder-width apart. Make sure your grip is secure and your wrists are aligned with your forearms.
  4. Lift the barbell off the rack or have a spotter hand it to you. Hold it directly above your chest with your arms fully extended. This is your starting position.
  5. Inhale and slowly lower the barbell towards your upper chest by bending your elbows. Keep your elbows at a 45-degree angle to your body and maintain control throughout the movement.
  6. Once the barbell lightly touches your chest, pause for a moment and then exhale as you push the barbell back up to the starting position by extending your elbows.
  7. Repeat the movement for the desired number of repetitions, maintaining proper form and control throughout.

Tips for performing the Incline Bench Press:

  • Start with a weight that allows you to maintain proper form and control. Gradually increase the weight as you become more comfortable and stronger.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Keep your shoulder blades retracted and your chest lifted throughout the movement.
  • Focus on pushing through your heels and driving your feet into the ground for stability.
  • Avoid excessive arching of the lower back or lifting your hips off the bench.
  • Control the descent and ascent of the barbell, avoiding any sudden or jerky movements.
  • Keep your elbows at a 45-degree angle to your body to optimize engagement of the chest and triceps muscles
  • Maintain a slight bend in your elbows at the top of the movement to avoid locking out your joints.
  • Use a spotter or safety bars when lifting heavy weights to ensure safety.
  • If you're new to the incline bench press or have any concerns about your technique, consider seeking guidance from a qualified fitness professional.
  • Listen to your body and stop immediately if you experience any pain or discomfort. Proper form and technique are crucial for safe and effective execution of the exercise.