Duration required
Focus Area required
 s rest

Incline Bench Press

Key Points:

  • Lie with you back flat on the bench with the handles in line with your lower chest.

  • Grip the handles evenly and extend your arms, keeping elbows tucked at approximately 45 degrees.

  • Slowly lower back down to the start position and repeat.

Common Mistakes:

  • Fully locking out the arms during repetitions.

  • Having elbows flare out at 90 degrees.

  • Using momentum on the way down.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Shoulders, Triceps
Muscle diagram with the following muscles highlighted Chest, Shoulders, Triceps

Similar Exercises

Position your back in the middle of the bench, with your feet flat on the ground and lower chest aligned with the handles. Grip the handles evenly with your hands just wider than shoulder width apart and ensure that your wrists are directly aligned with your forearms.

Start by pushing upwards until your arms are almost fully extended then in a slow and controlled manner, lower the handles to the lower region of your chest just before the weights catch. Keep your elbows tucked in at approximately a 45-60-degree angle when performing the movement. Your head, shoulders and hips should all remain in contact with the bench throughout the press. When you complete the desired amount of repetitions, slowly lower down until the safeties catch the weight.

Avoid having your elbows flared out too far at a 90 degree angle.

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