The incline bench press, a variation of the standard bench press, trains the upper chest, shoulders and triceps. Rather than lying on a flat bench, you lie on a bench that is inclined somewhere between a 45 and 90 degree angle from the floor. The greater the angle, the more upper chest and shoulders are incorporated. However, once you reach 90 degrees, the emphasis is put on the shoulders. Additionally, the exercise can be performed with either a straight bar, or two dumbbells, as your resistance.
Step 1
Load an appropriate amount of weight onto the straight bar. Make sure you use safety clips to ensure the weight can not fall off the sides of the bar.
Step 2
Position your body on the incline bench. Your feet should be on the floor and your buttocks, back, and head should be firmly resting on the bench pad.
Step 3
Reach overhead to grasp the barbell with an overhand grip. You hands should be spaced wide enough apart that when you lower the bar to your chest, your elbow joints will be at a 90-degree angle.
Step 4
Extend your elbows to raise the barbell off the bar rack. Your arms should be perpendicular to the floor in this position.
Step 5
Slowly lower the bar to your upper chest by bending at the elbows. The bar should just barely touch your upper chest at the lowest point of the movement.
Step 6
Pause briefly before extending your elbows to thrust the bar back to its starting position to complete the first repetition.
Step 7
Repeat the movement for 10 to 12 repetitions and two to three sets to fully train the upper chest.
Tips and Warnings
- Manipulate the speed at which you move the resistance to add difficulty to your training. Make sure you inhale as you lower the bar and exhale as you raise it. Change your repetitions and sets to add variety to your training. Make sure the bar moves perpendicular to the floor when it is being raised or lowered.
- Consult a physician prior to engaging in any new exercise. Always use a spotter whenever lifting weights over your head or body. Keep your buttocks and back firmly on the bench to reduce the risk of lower back injury. Always begin with lighter weight and progress to heavier weight once you are used to performing the exercise. Do not hold your breath during the exercise. When lowering and raising the bar, do not bounce it off of your chest.
Things You'll Need
- Inclined bench
- Barbell or 2 dumbbells
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
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