Incline Bench Press Exercise Guide

The incline bench press, also known as the incline barbell bench press and the incline chest press, is a chest workout that activates muscles throughout your upper body. Practice the incline bench press exercise by lying back on an adjustable bench set at a 45-degree angle. Grip a weighted barbell with your hands slightly wider than shoulder-width apart. Unrack the barbell and lower it toward your sternum. Repeat this bench pressing movement pattern for the desired amount of repetitions.

For the incline bench press, begin by using a barbell with a weight you can control for 2–3 sets of 6–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Lie face up on an incline bench with your feet on the floor and your upper back in contact with the bench. Your eyes should be directly underneath the barbell. Maintain a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
2. 2. Engage your core and maintain a neutral spine. Your shoulder blades should be slightly down and back, and your upper back should remain tight and stable throughout the entire set.
3. 3. Grab the barbell with a grip slightly wider than your shoulders.
4. 4. Rotate your shoulders outward to engage your lats.
5. 5. Without losing your alignment, lift the barbell off of the uprights. Your wrists should be neutral and in line with your elbows.
6. 6. Slowly lower the barbell towards your upper chest by bending your elbows.
7. 7. Lower the barbell until your upper arms are in line with your back. Your elbows should be at a 45-degree angle.
8. 8. Pause for 1–2 seconds at the bottom position.
9. 9. For the upward movement, squeeze your chest and begin to straighten your elbows.
10. 10. Squeeze your chest and triceps at the top of the movement while maintaining a slight bend in your elbows to return to the starting position.
11. 11. Repeat the movement pattern for the desired amount of repetitions

The incline bench press can be an excellent exercise for increasing muscle hypertrophy throughout your upper body with proper bench press form.

1. 1. Upper chest muscles: The incline bench press works your pectoral muscles, specifically the clavicular head of your pectoralis major. Incline bench presses target and promote muscle growth in your upper pecs more than other bench press variations.
2. 2. Shoulder muscles: As you lift the weighted barbell through a full range of motion, you activate your anterior deltoids as stabilizers. With regular practice, the incline bench press can strengthen your delts, improving the muscles around your shoulder joint, including your rotator cuffs.
3. 3. Arm muscles: Incline bench presses also work the triceps on the backs of your arms.

Consider including one of these bench press variations into your weight training program on chest day:

1. 1. Flat bench press: The flat bench press is a standard variation that uses a similar movement pattern as the incline bench press with a greater range of motion.
2. 2. Incline dumbbell bench press: If you’re new to powerlifting, bring a spotter with you, or consider starting by using a pair of dumbbells with a lighter weight.
3. 3. Decline bench press: If you want to prioritize muscle activation in your lower pecs, include the decline bench press into your weightlifting routine by sitting with your lower body elevated on an incline bench.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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