Chest
Incline Bench Press
A foundational compound lift designed to prioritize the upper chest and enhance pressing power.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the bench to an incline between 30 and 45 degrees and sit with your back firmly against the pad.
Grip the barbell slightly wider than shoulder-width apart with your palms facing away from you.
Unrack the weight and hold it directly over your upper chest with your arms fully extended.
Lower the bar slowly toward your upper clavicle until it lightly touches your chest.
Press the bar back up in a slight arc until your elbows are locked out at the starting position.
Maintain a slight arch in your lower back and keep your feet planted firmly on the floor throughout the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Setting the bench angle too high which shifts the load to the shoulders.
- Bouncing the bar off the chest to create momentum.
- Allowing the elbows to flare out 90 degrees from the torso.
- Lifting the hips off the bench during the concentric phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.