Correct Form For An Incline Bench Press

The incline bench press is an exercise for the chest, shoulders and upper arms, targeting the pectoralis major, deltoid and triceps muscles, respectively. You can perform the multiple variations of the exercise using an inclined bench along with a barbell, a cable machine, dumbbells, or a resistance band, or by using a specialized weight machine. Consult a personal trainer to ensure that you're using the proper technique.

Preparation

Setting up the equipment properly is the first step in performing the incline bench press correctly. Adjust the height of a barbell rack so the barbell sits even with the top of your head when you sit on the inclined bench. Position the bench under the rack so the barbell is directly above your forehead. Reach up and grip the barbell with your hands slightly wider than your shoulders and your palms facing forward, then lift the barbell off the rack and move it forward slightly, balancing it above your chest.

Downward-Movement Phase

The involved muscles contract to control the speed of movement during the downward-movement, or eccentric, phase of the incline bench press exercise. While breathing in, flex your elbows and horizontally abduct your upper arms, moving them away from each other, at the same time to lower the barbell toward the top of your chest. Stop when the barbell is about an inch above your chest or when it gently touches your chest, but avoid bouncing the barbell off your body. Keep your back flat against the bench and your feet on the floor throughout the movement.

Upward-Movement Phase

The upward-movement, or concentric, phase of the incline bench press exercise involves pressing the barbell back to the starting position after completing the downward-movement phase. This requires powerful shortening contractions from the involved muscles. While breathing out, or exhaling, extend your elbows and horizontally adduct your upper arms, moving them back together in front of your body, to lift the barbell back above your chest. Avoid arching your back to assist with the movement; keep your back flat against the bench and feet on the floor, just like the eccentric phase of the exercise.

Safety Considerations

Performing the incline bench press or any other resistance exercise can cause musculoskeletal injuries if you perform the exercise incorrectly or use too much weight. Have a spotter stand behind the bench or two spotters stand next to the ends of the barbell to help you lift the barbell off the rack initially and to provide assistance if you have trouble completing a set. Start with a light weight until you master the correct form, then gradually increase the weight to build muscle mass and strength. Rest for at least one minute between sets and perform the exercise no more than three times per week, allowing at least one day of recovery between sessions.