Incline Bench Press

Incline Bench Press Overview

The incline bench press is a variation of the bench press and an exercise used to build the muscles of the chest. The shoulders and triceps will be indirectly involved as well. Utilizing an incline will allow you to better target the upper portion of the chest, a lagging part for a lot of lifters. You can include incline bench press in your chest workouts, upper body workouts, push workouts, and full body workouts.

Incline Bench Press Instructions

1. Lie flat on an incline bench and set your hands just outside of shoulder width.
2. Set your shoulder blades by pinching them together and driving them into the bench.
3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
4. Let the weight settle and ensure your upper back remains tight after lift off.
5. Inhale and allow the bar to descend slowly by unlocking the elbows.
6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
8. Repeat for the desired number of repetitions.

Incline Bench Press Tips

1. Technique first, weight second - no one cares how much you bench if you get injured.
2. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line. Try to position the bar as low in the palm as possible while still being able to wrap the thumb.
3. If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.
4. Don’t worry about tucking the elbows excessively. A slight tuck on the way down may be advisable, but many lifters can use the cue: “Flare and push”.
5. Arching may be advisable depending on your goals but ensure most of the arch comes from the mid to upper back, not your lower back.
6. The bar should touch your chest with every single repetition. If you want to overload specific ranges of motion, try board presses or using chains/bands.
7. As the bar descends, aim for your sternum or slightly below depending on your upper arm length.
8. Most lifters should learn to bench with the thumb wrapped around the bar, even if more advanced lifters may use a thumbless grip.
9. Don’t let your wrists roll back; think about rolling your knuckles toward the ceiling.
10. Experiment with grip width. If you feel pressure in the front of the shoulder, you may need to widen your grip or improve scapular retraction.
11. Squeeze the bar as tightly as possible to enhance shoulder stability.
12. Ensure the shoulder blades remain retracted throughout the press.
13. Lower the bar under control and touch your chest without bouncing or using excess momentum.