Incline Bench Press

The incline bench press is a valuable variation of the traditional bench press that focuses on developing the chest muscles. Additionally, it engages the shoulders and triceps to a lesser extent.

By incorporating an incline angle, you can specifically target the upper region of the chest, which is often a challenging area for many individuals seeking well-rounded chest development.

The incline bench press can be integrated into various workout routines, including chest workouts, upper body workouts, push workouts, and full body workouts. Its versatility makes it a beneficial exercise for overall upper body strength and muscle building.

How to Incline Bench Press

Lie in a comfortable position on the incline bench, placing your hands just outside shoulder width.
Position your shoulder blades by squeezing them together and firmly pressing them against the bench.
Take a deep breath and, if needed, seek assistance from your spotter to ensure a controlled lift off, maintaining tightness in your upper back.
Allow the weight to settle, focusing on keeping your upper back engaged throughout the exercise.
Inhale as you slowly lower the bar by unlocking your elbows, maintaining a controlled descent.
Lower the bar in a straight path until it reaches the base of the sternum (breastbone) and makes contact with the chest.
Generate force to push the bar back up in a straight line by pressing your body into the bench, driving your feet into the floor for added leg drive, and extending your elbows.
Continue the movement for the desired number of repetitions, maintaining proper form and control.

Incline Bench Press Tips

Prioritize technique over weight to prevent injuries and prioritize long-term progress.
Ensure that the bar remains aligned with your wrists and elbows, moving in a straight line. Position the bar low in your palm while maintaining a straight wrist and wrapping your thumb around.
If you want to emphasize tension in the triceps and chest, stop each repetition just before fully locking out at the top.
Don't overly focus on tucking your elbows, as this advice is primarily geared towards lifters using supportive gear. Instead, consider the cue "Flare and push" from Greg Nuckols, which achieves similar results.
If arching is part of your goal, primarily focus on arching from the mid to upper back rather than relying on excessive lower back arch. If your lower back cramps during setup, you're likely out of position and at risk of injury.
Ensure that the bar touches your chest with every repetition. To target specific ranges of motion, consider using board presses or accommodating resistance such as chains or bands.
As the bar descends, aim for your sternum or slightly below, taking into account your upper arm length to maintain a linear bar path.
While intermediate and advanced lifters may use a thumbless grip, it's advisable for most lifters to start by benching with the thumb wrapped around the bar.
Avoid allowing the wrists to roll back into extension. Instead, focus on rolling your knuckles toward the ceiling.
Experiment with grip width to find what works best for you. Longer arms may require a slightly wider grip. If you experience front shoulder pressure, consider widening your grip, improving scapular retraction, or reducing the range of motion with exercises like floor or board presses.
Maintain a tight grip on the bar to enhance shoulder stability.
Keep your shoulder blades retracted throughout the entire lift, preventing any changes in their position as you press.
Control the descent of the bar, avoiding bouncing or relying on excess momentum.
Think of pushing yourself away from the bar rather than pushing the bar off your chest.
Maintain tightness in the upper back throughout the lift, prioritizing stability.
If possible, have a spotter assist with the lift off to help maintain upper back tension.
Minimize movement in the feet and utilize leg drive by pushing into the floor and engaging the glutes to stabilize the pelvis.
Focus on pulling the bar apart or "bending the bar" to activate intrinsic stabilizers in the shoulder.
Ensure that the glutes and shoulder blades maintain contact with the bench throughout the entire movement.