Chest
Incline Bench Press - MP
A foundational upper-body press designed to prioritize the clavicular head of the chest for a balanced physique.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 30 to 45-degree angle and lie back with your feet flat on the floor.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Unrack the bar and hold it directly above your upper chest with your arms fully extended.
Lower the barbell slowly toward your upper chest, keeping your elbows tucked at a 45-degree angle to your torso.
Pause briefly when the bar is just above your chest, ensuring you maintain tension throughout the pectorals.
Press the weight back up to the starting position by extending your elbows and squeezing your chest at the top.
Rack the weight carefully once you have completed your set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bouncing the bar off the chest at the bottom of the movement.
- Using an excessively steep bench angle that shifts focus entirely to the shoulders.
- Flaring the elbows out wide, which increases stress on the rotator cuffs.
- Lifting the hips off the bench to gain momentum during the press.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.