- 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.
- 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).
- 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.
- Pause, then slowly raise the back back to the starting position. Do not lock your elbows out.
- Repeat for desired reps.
Incline Bench Press Tips:
- Don't set the bench angle too high. 30 degrees is enough to hit your upper chest and not overly involve your shoulders.
- 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.
- You should lower the bar straight up and down to your upper chest.