Incline Bench Press

Overview of the exercise

The incline bench press is a popular exercise that targets the upper chest muscles and helps to improve strength and overall upper body strength. This exercise involves lying on an incline bench and pressing a barbell or dumbbells upwards towards the ceiling. It is important to maintain proper form and technique during this exercise to avoid injury and ensure maximum effectiveness.

This exercise can be done using various weights and incline angles to suit individual fitness goals and abilities. It is a great addition to any upper body workout routine.

Exercise Profile:

Muscle Group Targeted: Chest

Equipment: Dumbbells & Barbell

Mechanics: Compound

Experience Level: Beginner

Secondary Muscles hit: Shoulders, Triceps

Instructions:

1. Lay down flat on the bench and make sure your hands are just outside of shoulder width.

2. Retract your shoulder blades by squeezing them together and driving them into the bench. 

3. Have your feet planted on the ground for maximum legdrive.

4. Take a deep breath and lift the bar from the rack.

5. Allow the bar to descend slowly and controlled in a straight line to your sternum. Make sure to touch your chest slightly.

6. Push it back up in a straight line using your legdrive and extend your elbows.

Please Note: When you’re done with your set, be careful if you drop the dumbbells to the side, unless you are an experienced lifter with proper technique and use heavy weights.

Ideally you would twist the dumbbells back to the same neutral position you started with while bringing your knees up so the dumbbells can touch your thighs. Then use the weight of the dumbbells to bring yourself to and upright seated position.

For Dumbbells:

Incline Bench Press Tips

• The exercise can be difficult at first if you’re a beginner. Therefore we recommend you learn the technique first, before adding weights. Remember to always learn technique over getting potential injuries.
• The bar should always descend slowly and controlled. Do not bounce the bar or use any momentum.
• Always keep your shoulder blades tight and retracted.
• Keep your feet on the ground and use your legdrive. Make sure to not lift your glutes off the bench. Whether you plant your entire foot or just use your toes is personal preference. Experiment with it and see what works the best for you.
• You might’ve seen people use different grips. We recommend you stick with the classic grip, wrapping your thumb around the bar. 
• To prevent wrist injuries, pretend you’re giving the ceiling a knuckle. If you let your wrist extend, it may be a potential cause for injury.
• Aim the bar for your chest bone (Sternum) and keep it in a straight line throughout the entire set.
• Try to keep your elbows tucked in a bit. Flaring them out puts a lot of stress on your shoulders. This can be personal preference as well so we recommend you experiment with it.
• Depending on your arm length, you can experiment with how far out you hold the barbell.

Pro Tip: Always imagine you’re trying to push yourself away from the weight, rather than pushing with the weights.