Incline Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Barbell
• Adjustable Bench
• Squat Rack

Technique

1. Set an adjustable bench to about 30 degrees and lie back with the bar over your upper chest.
2. Pull your shoulder blades together and keep feet flat.
3. Lower the bar to the upper chest.
4. Press up until your arms are straight.

Cues

• Keep elbows at roughly 45 degrees from the torso.
• Use safety arms or a spotter when the weight is heavy.
• Lower the bar under control and keep the wrists over the elbows.

Common mistakes

• Using a very steep angle that turns it into a shoulder press.
• Bouncing the bar off the chest.

Variations

• Close-Grip Bench Press
• Incline Close-Grip Bench Press