The incline bench press targets the chest and the fronts of the shoulders. It better develops the upper part of the pectoral muscles than the flat bench press. Proper execution of the incline bench press maximizes your results and decreases your risk of injury.
Step 1
Set an adjustable weight bench at an incline of 30 to 60 degrees. Grab a set of dumbbells or a barbell and with the weight resting against your hip creases, recline onto the bench. Keep your feet in contact with the floor and your head, shoulders, buttocks and back pressed into the bench.
Step 2
Extend the elbows fully so that the weight is positioned over your eyes. Keep your wrist in a straight line with your forearm.
Step 3
Lower the dumbbells or barbell toward your upper chest. Allow the weights to flare out slightly toward the armpits. Allow the weight to briefly graze the chin or the chest just below the clavical, keeping the elbows aligned under your wrists. Keep your body pressed into the bench.
Step 4
Re-extend the elbows until they are fully extended back into the starting position. Prevent your back from arching during the movement by contracting your abdominals.
Tips and Warnings
- If you use very heavy weights, enlist the assistance of a spotter. If using dumbbells, raise and lower the weights in unison. To emphasize the muscles at the back of the upper arm, allow the elbows to brush against the ribs as you lower and raise the weights. During the lowering phase of the exercise, do not touch the nipple region of the chest because this is too low and will take the emphasis off the upper chest and fronts of the shoulders.
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