Incline Bench Press Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Compound
  • Push
  • Beginner
  • Shoulders, Triceps
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Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. The incline bench press works the upper chest. Set up for the incline bench press by setting the bench to an angle of between 30 and 40 degrees (30 is preferable as anything higher than that will use your shoulder muscles too much) and loading on the weight you want to use.
  2. Lay back on the bench with your feet firmly on the floor and grasp the barbell with a wider than shoulder width overhand grip (palms facing your feet).
  3. Take the barbell off the rack. Slowly lower the barbell down to the top of your chest as far as possible without touching your body.
  4. Pause, then slowly raise the back back to the starting position. Do not lock your elbows out. 
  5. Repeat for desired reps.

Incline Bench Press Tips:

  1. Don't set the bench angle too high. 30 degrees is enough to hit your upper chest and not overly involve your shoulders.
  2. Don't "bounce" the bar off your chest. Keep the rep timing slow and control the weight, especially on the way down. Lowering the weight should take about twice as long as raising it. 
  3. You should lower the bar straight up and down to your upper chest.
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20 Comments+ Post Comment

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Posted Fri, 02/20/2015 - 15:35
Johnny

Hey, when I do this workout I feel it more in my arms then my pecs. Am I doing right?

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Posted Thu, 07/03/2014 - 12:57
Innocent Ali

How can I download these videos ??

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Posted Sun, 05/25/2014 - 13:57
Tom L.

The best way I've found to determine the amount of weight is to set aside one gym visit to just determining weight. Start very low, around 20 - 40 lbs, and do 6 reps. Then move up 20 or 30 lbs (so 50 - 70lbs) and take a 30 second break, and then do 6 reps. Keep moving up about 20lbs each time with a 30 second break, until you're not able to do 6 smooth, steady reps. Use the weight just below this for you exercise.

you can do this for 4 different exercises, where each uses a different set of muscles. You should have a decent idea of what weight you can lift. Then, after about every 12 workouts, do this again to re-evaluate and know what weight to move up to.

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Posted Sat, 12/28/2013 - 22:52
Koushik Reddy

I used to be lean but I have gained few pounds from 2-3 months. My chest s flat and pretty small biceps. I recently started exercise. What weight should I lift and how many sets and repetitions should I do. * tell me approx weight plz*

I'm 68 kgs with 6 feet.

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Posted Wed, 11/20/2013 - 10:58
Joe

Whatever weight you can handle for around 10 reps, dumbass.

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Posted Fri, 03/28/2014 - 23:01
eddie

hey dumbass!!! not everyone is as smart as you, i guess huh?

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Posted Mon, 10/14/2013 - 19:38
gerardo

how much wiegth should i put if my weigth is 140 pound....

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Posted Tue, 08/13/2013 - 03:46
pati

I just started working out and need to know how much pounds I should lift if i weigh about 140-148 pounds on the Incline Bench Press.

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Posted Sun, 09/29/2013 - 14:29
jack

It really depends on your natural strength the best thing to do is go with somebody who already goes and that can lift some weight then see what weight you can lift only just feeling the burn at 12 reps then use this as your guide until you build up your strength

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Posted Sun, 03/31/2013 - 04:37
khush

how to start exercise,wid flat bench or incline bench...?

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Posted Mon, 03/25/2013 - 15:48
Crono

Hi AK if you feel you are getting more shoulder work then yes bring the grip in but it should be a little wider on your shoulders. Normally if you using a standard barbell then where you shoud grip is normally marked on the barbell by a flat smooth ring going around the bar on boths sides of it

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Posted Wed, 03/13/2013 - 06:21
AK

Hello, Im just wondering if I should use a narrower grip for this exercise as i feel i am working my shoulders more than my chest with a wider than shoulder grip. Thank you

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Posted Sat, 01/12/2013 - 19:57
Troy

Great site. Thanks. I am starting beginners routine this week coming up and looking forward to it. This is the best I have seen. I have a question though. I started going to the gym because of cholesterol and to get in shape. I am trying to lose weight but I enjoy the weightlifting. How does wight lifting effect weight loss? I also do the elliptical for 30 min. before I start. What do you think?

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Posted Tue, 03/26/2013 - 02:02
Scott

Weight lifting is a great way to lose weight. If you can keep your heart rate elevated throughout your routine you're getting a great cardiovascular workout as well. Weight lifting also boosts your metabolism in to turbo drive during your workout and as much as a 48hrs after. So even when you're sleeping, working or relaxing your body is still burning calories. Also doing the weight lifting before your cardio will maximize your efforts on the elliptical.

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Posted Tue, 03/26/2013 - 02:03
Scott

Weight lifting is a great way to lose weight. If you can keep your heart rate elevated throughout your routine you're getting a great cardiovascular workout as well. Weight lifting also boosts your metabolism in to turbo drive during your workout and as much as a 48hrs after. So even when you're sleeping, working or relaxing your body is still burning calories. Also doing the weight lifting before your cardio will maximize your efforts on the elliptical.

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Posted Mon, 08/27/2012 - 06:18
Sharnee

What weight would you recommend doing it on as I'm looking at toning I'm a 25 year old feamale sorry new to this

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Posted Wed, 09/05/2012 - 05:17
Pat

pick a weight that you can do between 12-20 reps
example: 4 sets
set1: 20reps
set2: 15reps
set3: 15reps
set4: 12reps...you should feel a burn after each set and if you dont add more weight

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Posted Mon, 04/09/2012 - 00:19
Clifford Harding

Yea bra definitely.

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Posted Fri, 04/06/2012 - 01:57
Adam

hey im fairly new to all this, just wondering. could i use dumbbells instead of a bar bell? as i do this on my own its gonna be hard to get the bar back on the holder by the end of the excerise on my own.

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Posted Fri, 01/11/2013 - 09:30
Tara

i was just thinking that same thing, it'd be better to use dumbbels first then the weights for this exercies so that way you won't hurt yourself. Use 5 pound dumbbells first then start getting into lifting heavier things