Weight Training

Incline Bench Press exercise

A compound chest exercise that targets the upper pectorals more than the flat bench press by using a bench set to an incline. It also engages the shoulders and triceps.

Incline Bench Press exercise demonstration

How to perform Incline Bench Press

  1. Set an adjustable bench to a 30–45 degree incline.
  2. Lie back on the bench with your feet flat and back against the pad.
  3. Grip the barbell slightly wider than shoulder-width.
  4. Unrack the bar and hold it above your chest with arms extended.
  5. Lower the bar slowly to the upper chest, elbows at a 45-degree angle.
  6. Press the bar back to the starting position, avoiding full elbow lockout.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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