Incline Bench Press
Primary Muscles
Chest
Secondary Muscles
TricepsFront Delts
Equipment
BarbellIncline Bench
Difficulty
Intermediate
How to Perform
- Set the bench to a 30-45 degree incline. Lie back and grip the barbell slightly wider than shoulder-width.
- Unrack the bar and hold it above your upper chest with arms extended.
- Lower the bar to your upper chest in a controlled motion.
- Press the bar back up to the starting position, focusing on your upper chest.
Pro Tips
- Focus on the upper chest stretch at the bottom of the movement.
- Avoid flaring your elbows too wide to protect your shoulders.
- Use a controlled tempo for maximum muscle engagement.
Common Mistakes
- Setting the incline too steep, turning it into a shoulder press.
- Letting the bar drift too low toward the stomach.
- Not retracting shoulder blades, reducing chest activation.