Home / Weight Training Exercise Database / Incline Bench Press

Incline Bench Press
Exercise Form and Techniques,
Pictures and Video

(Bottom)	(Top)

Primary Movers Pectorals (upper pecs)

Secondary Movers Delts (F) Triceps Other Muscles Involved Biceps

See all the exercises at the:
Weight Training Exercises Database

 

Exercise Type: Compound Exercise

Instruction: Lying face up on bench, grab bar from rack with slightly larger than shoulder width grip , lower bar to upper chest (just missing your chin) and then raise until arms are nearly locked.

Tips and Techniques: Ideal degree of incline should be about 30 degrees. Going higher will continue to take the pectorals out of the equation and turn it into more of a shoulder exercise (like the military press). At most you want to go up to 45 degrees.

With your incline bench, you aren't going to be able to press as much weight as you would with the flat so keep that in mind when choosing an initial weight. The incline works the upper pecs (the clavicular head of the pectoralis major).

Feet should be firmly planted on the floor (see incline dumbbell bench press) or on a platform if available (as pictured).

At the bottom of the exercise your upper arms should forming a 45 to 90 degree angle with your upper torso. The 90 degree angle may help keep the focus on the pectorals but can cause shoulder strain for some - if you feel pain lessen the angle.

Recommended Reps for Muscle Building: 6-12 the majority of the time, trying higher or lower reps on occasion.

Common Variations:

• Flat Bench Press
• Incline Dumbbell Bench Press
• Decline Bench Press
• Machine-Based Incline Bench Press - Cable, Lever and Smith Machines offer alternative ways to do the exercise.

Substitutions: The Incline Dumbbell Bench Press can be used as a substitution for prioritizing the upper pecs. The Incline Chest Press (with cable or lever machine, pushing resistance upwards at an angle rather than straight out as in the basic chest press).

Bodybuilding Equipment: Incline Bench with rack, barbell and weights.

Selected
Flat Dumbbell Bench Press
Videos:

http://exrx.net/WeightExercises/ ...BBInclineBenchPress.html
(Opens in New Window)

See all the exercises at:
Weight Training Exercises Database

 

Related Articles

All The Weight Lifting Articles

	Weight Training Programs To Build Muscle Summarizes all the important parts to designing a weight training program to gain muscle mass.
	Modeling Your Way To Major Muscle Gain Easily the best but most often ignored approach to successful self-improvement.
	Sample Bodybuilding Routines Sample routines, from pre-program routines to single set routines to more advanced routines.
	Workout Routines Methods Various muscle building methods of workout routines from single-sets to pyramid sets and more.
	Bodybuilding Tips Checklist A checklist of 21 bodybuilding tips to get you doing as much right as possible to get the best results.
	Weight Training Terminology The terms and lingo of the weight training world defined as used on this site.