Incline Bench Press
Upper chestAbout
It's the best workout to create a firm upper chest. Focus on the target muscle, and keep a correct and steady form.
How to Incline Bench Press
Starting Position
1. Please adjust the bench to about 15-30 degrees.
2. Lie on the bench and secure both feet on the floor.
3. Pull your shoulders back and fix them so that your shoulders are positioned behind your chest.
4. Keep your lower back in a natural arch.
5. Grip the barbell with both hands slightly wider than shoulder-width.
6. While keeping your lower back and shoulders fixed, lift the barbell to position it above your chest.
Proper Form
1. Slowly lower the barbell until it touches the upper part of your chest. The barbell should touch higher than in a regular bench press.
2. At this time, your forearms should be perpendicular to the floor.
3. Slowly lift the barbell back to the starting position.
Breathing Technique
Inhale when you bend your arms, and exhale when you push your arms.
Common Mistakes in Incline Bench Press
Hips lift off the bench
Why it's wrongThis over-arches the lower back and changes the chest angle.
How to fix itKeep your hips down and brace your core.
Lowering the bar too high
Why it's wrongThis can strain the shoulders.
How to fix itLower the bar to your upper chest.
Shoulder blades loosen
Why it's wrongYour shoulders may roll forward.
How to fix itPull your shoulder blades back and down to open your chest.
Precautions
1. If the barbell does not touch your chest, please lower it as much as possible without overdoing it.
2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
3. Please be careful not to let your hips come off the bench.
From the Community
there’s nothing wrong with progressing gradually man trust me you’ll pass the ones who start heavy too soon and avoid injury. Lifting light before heavy is always the smartest approach. But lift what challenges you at least for Hypertrophy whatever you can rep 8 times is good weight for 4 sets and you work that muscle twice a week giving it 3 days of rest before hitting it again. Get your protein in daily and carbs are just as important if you’re bulking pay attention to that and you’ll see gai…
View full discussion →Very normal.
View full discussion →bring your grip in closer grip is too wide and that will tweak the shoulders. Make sure when you’re lifting the weight that your elbows are inward more as well
View full discussion →If the inside of your elbow hurts, it’s likely that your arm is tilted too much inward, and if the outside hurts, there’s a high probability that it has spread outward. Try recording a video to check.
View full discussion →Lower the angle.
View full discussion →
Incline Bench Press Community
Join the Community →
Incline Bench Press Alternatives
Incline Bench Press vs
