Incline Bench Press
The Incline Bench Press is a compound upper-body exercise. A variation of the traditional flat Bench Press, it's one of the best exercises to build a stronger and larger upper body.
The Incline Bench Press targets many of the same large upper body muscles as the traditional bench press such as the chest, anterior deltoids, and triceps. However, the angle of the bench shifts the work to your upper chest and shoulders compared to the bench press.
How to do an Incline Bench Press
Common mistakes when doing incline bench press
Lowering the bar too low towards the stomach: Due to the angle of the exercise, if you go too low down the body the bar will go in front of elbows at the bottom. This could cause you to drop the barbell, or it will make it much harder to press up.
Bouncing the bar off your chest: You should never bounce off your chest with any bench press variation. Lower it so it lightly touches the chest before pressing. Lower the weight if you have to bounce the weight to complete the reps.
Using a bench that is too vertical: Set the bench around 30-degrees. If you set it too high you won't be using your chest as much as intended.
Rounding your shoulders when pressing: Keep your shoulders back and your chest forward throughout the rep. Don't relax during the set and lose your position you were in after the setup.
The Incline Bench Press targets many of the same large upper body muscles as the traditional bench press such as the chest, anterior deltoids, and triceps. However, the angle of the bench shifts the work to your upper chest and shoulders compared to the bench press.
How to do an Incline Bench Press
- Set a bench so that the incline is roughly 30 degrees. Set the hooks at a height where you don't have to reach to unrack it.
- Set the hips and upper back on the bench, with the feet pressed into the floor.
- Grip width will vary from person to person depending on their build. The hands should be slightly wider than shoulder-width.
- Retract and squeeze your shoulders together. Squeeze the bar as hard as you can, and pull the bar apart to activate your back muscles.
- Unrack the barbell so that the bar is above the upper chest/shoulders.
- Pull the barbell to the chest with your arms at around 45-degree angle. As the bar is lowered, make sure you don't lose your position by letting your shoulders round forward. Keep them retracted against the bench.
- Press the bar upwards and extend the elbows back to the original starting position.
Common mistakes when doing incline bench press
Lowering the bar too low towards the stomach: Due to the angle of the exercise, if you go too low down the body the bar will go in front of elbows at the bottom. This could cause you to drop the barbell, or it will make it much harder to press up.
Bouncing the bar off your chest: You should never bounce off your chest with any bench press variation. Lower it so it lightly touches the chest before pressing. Lower the weight if you have to bounce the weight to complete the reps.
Using a bench that is too vertical: Set the bench around 30-degrees. If you set it too high you won't be using your chest as much as intended.
Rounding your shoulders when pressing: Keep your shoulders back and your chest forward throughout the rep. Don't relax during the set and lose your position you were in after the setup.