Exercise library
StrengthIntermediate
Incline Bench Press
The incline bench press targets the upper chest and front deltoids. It's essential for complete chest development.
Check my form live- Sets
- 3-4
- Reps
- 6-10
- Rest
- 2-3 min
Technique
How to do it
- 1
Set bench to 30-45 degree incline
- 2
Lie back with eyes under the bar
- 3
Grip bar slightly wider than shoulder-width
- 4
Unrack and position over upper chest
- 5
Lower bar to upper chest with control
- 6
Press bar back up in straight line
- 7
Maintain retracted shoulder blades
- 8
Keep feet planted firmly
Coaching cues
- Lower angle emphasizes chest, higher hits shoulders
- Don't bounce bar off chest
- Press in straight line, not toward face
- Maintain tension throughout
- Control the negative phase
Common mistakes
- Setting bench angle too steep
- Bar path toward face
- Lifting hips off bench
- Not retracting shoulder blades
- Using too much weight