Incline Bench Press Exercises

The incline bench press is an effective exercise for developing the pectoral muscles of the chest, specifically the upper part. It also works the anterior shoulder and triceps muscles. The incline bench press is traditionally performed with a wide grip on a barbell, but you can shake up your workout by incorporating different variations of the exercise.

Narrow Grip

The narrow grip incline bench press targets the innermost portions of the pectoral muscles and intensely works the triceps. Sit on an incline bench with your knees bent, feet flat on the floor and your back flat against the backrest. Grasp the barbell with an overhand grip narrower than shoulder-width. Establish the width of your grip based on the flexibility of your wrists; avoid a grip so narrow that you experience pain. Pull your belly button into your spine and stabilize your core muscles. Slowly lower the bar to your chest with your elbows out to the side. Push the bar back up to the starting position by extending your arms.

Reverse Grip

The reverse grip incline bench press intensely works the triceps muscles while also developing the pectoral muscles. Sit on a bench with your knees bent, feet flat on the floor and your back positioned against the back rest. Grasp the barbell with a comfortable underhand grip. Pull your belly button into your spine and stabilize your abdominal muscles. Slowly lower the bar toward your chest while keeping your elbows in toward your sides. Press the bar back up by extending your arms and keeping your elbows pulled in. To prevent injury, begin this exercise with light weights until you feel comfortable with the different grip.

Dumbbell

The dumbbell incline bench press is beneficial in that each arm is forced to work independently. This exercise develops strength in the stabilizing muscles as well as improve chest flexibility by permitting greater range of motion than a barbell. Sit on an incline bench with your knees bent and feet flat on the floor. Position your back against the back rest and hold a dumbbell in each hand with an overhand grip. Begin with the weights at shoulder height on the outside of each shoulder. Pull your belly button into your spine and contract your abdominal muscles. Slowly extend your arms vertically. At the top of the movement, bring the dumbbells together and squeeze your chest muscles. With control, lower the weights back to the starting position.