The incline bench press exercise is an effective way to strengthen your chest and front deltoid muscles. According to strength coach Curtis Schultz of Bodybuilding.com, the incline bench press is the best exercise for building strength and mass in your pectoral region. The keys to getting a stronger upper body using the incline bench press are proper technique and the optimal workout schedule. The ideal incline is 30 to 40 degrees. Be sure to rest one to two minutes between sets, and for safety purposes, always have a spotter help you when lifting heavier weights.
Step 1
Warm up your chest muscles by stretching for about five minutes. Next, do 12 to 15 repetitions of light weight on the incline bench using the barbell; the bar itself will work if you cannot lift a lot on the incline bench yet.
Step 2
Do three sets of flat bench presses. Aim for between four and six reps per set. Use enough weight so that the final rep is difficult to lift. You may have to take off some weight by the third set to perform at least four reps.
Step 3
Slide over to the incline bench and grab a pair of dumbbells. Do four sets of six reps using enough weight to make the final rep of each set difficult to lift. Make sure your elbows point out to the sides during the movement rather than pointing forward.
Step 4
Use the flat bench to do weighted triceps dips. You can place a dumbbell or plate on your thighs to add resistance. Make sure your elbows do not point outward with this exercise; they should remain pointing backward to exercise the triceps muscle properly. Do two sets of 10 repetitions.
Step 5
Do this chest routine once per week. Add weight to each exercise as it becomes easier in subsequent weeks.
Tips and Warnings
- Vary your workouts every few weeks to keep them fresh and to promote muscle confusion. For instance, you could swap out the incline dumbbell press with the incline barbell press.
- Don't begin a vigorous resistance training program without consulting your doctor. Lifting more weight than you can comfortably handle, or lifting too often, can lead to injury. It can even be counterproductive, because your muscles need rest to grow and get stronger.
Things You'll Need
- Incline bench
- Barbell and weight plates
- Flat bench
- Dumbbells of various weights
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