Incline Bench Press

The incline bench press targets the upper chest muscles through stricter isolation. Inclines also place great stress on the anterior deltoids and triceps. They are very good at developing the musculature where the front deltoids meet or tie-in with the pectorals, although dumbbell incline press is even more effective at this.

For most people the bench should be angled between 15 and 30 degrees. Above this angle of incline means there will be less stress on the upper pectorals and more on the anterior deltoids, as this becomes more like a shoulder pressing movement. Below 15 degrees bench incline means targeting the lower pectorals.

How to do Incline Bench Press:

Lie down on a bench with an incline between 15 and 30 degrees. Make sure your bum and lower back is comfortably wedged in the angled corner on the bench. Once comfortable and securely in position, grasp the barbell about 6-8 inches further than shoulder width, so a fairly wide, but comfortable grip.

Have a training partner steady the barbell as you push it up to the starting position which is at arm's length above your shoulder joints. In the correct starting position your upper arms should feel as though they are perpendicular to the floor. With supervision from a training partner, slowly lower the barbell straight downward until it touches your upper chest area. As you lower the barbell, be sure your upper arms are held out directly to the sides. Now press the barbell back upwards to the starting position.

Incline Bench Press Start:

Incline Bench Press Midway:

NB: Remember to have a training partner spot you during the exercise!!!

Breathing technique when Incline Pressing.

Inhale as you lower the barbell to the chest, exhale as you push the bar above your head back to the start.

Incline Bench Press exercise tips:

Try not to let the bar bounce off the chest when bench pressing, try to control the downward movement for every rep.

Try to vary the angle of incline at different workouts, for example one workout angle the bench at 20 degrees, then increase it to 30 degrees next workout.

Try to keep the elbows pointing outwards during the entire movement, it wont matter if they point inwards a little as long as it feels comfortable.

Always use a weight lifting belt during incline bench presses.

Related articles for training chest muscles..

Chest workout routines for building large pectoral chest muscles

Bench press exercise how to do perform a great chest building exercise

Inclined Bench press how to do perform this great upper chest muscle building exercise

Declined Bench press exercising how to do perform this great lower chest muscle build exercise with breathing tips and ideas on best performing exercise

How to do cable crossovers to help develop striations across the chest muscles

How to do parallel bar dips build chest muscles 

How to perform the Dumbbell fly to tone & stretch chest muscle

Some basic muscle routines best to help build mass muscle quickly

A workout routine best for beginners to build muscle mass quickly

How to Stretch different parts of the body

Stretching exercises for warming up the whole Body

Two-part split routine which I used after the above basic workouts

Advanced splits routine I used after first 9 months of training

The best muscle building exercises generate high intensity

Weight training to maximize muscle growth

Ways to train harder for increased muscle gains

Front raise exercise to build big shoulders

Shoulder press, exercise tips and breathing techniques

Pulley rows for building thick back muscles

One arm rows develop muscular back mass

How to do lat pulldowns, exercise tips and technique for pulldowns

T bar rows build lat muscles various forms of T-bar rowing

How to perform leg curls build hamstring leg muscles

Standing calf raises build calves muscles

SITE MAP

All exercises on this website should be performed under the guidance of a qualified instructor!!

All information on this site is not intended as medical or professional advice. We urge all our web site visitors to seek medical / professional advice before beginning any weight training program, exercise, or any diet. In no event shall bigmusclesfast.com be liable for any damages, whatsoever including direct, indirect, or consequential. Please read our disclaimer.