Strength
Supino inclinado
A fundamental upper-chest movement designed to build vertical pressing strength and shoulder stability.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the bench to an incline of approximately 30 to 45 degrees and lie back with your feet flat on the floor.
Grip the barbell with hands slightly wider than shoulder-width apart and retract your shoulder blades against the pad.
Unrack the bar and hold it directly over your upper chest with your arms fully extended.
Lower the barbell under control until it lightly touches your upper chest, keeping your elbows tucked at a 45-degree angle.
Press the bar back up in a slight arc toward your face until your elbows are locked out at the top.
Maintain a slight arch in your lower back and keep your glutes in contact with the bench throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bouncing the bar off the chest to create momentum
- Setting the bench angle too high which shifts the load to the shoulders
- Flaring the elbows out 90 degrees wide
- Lifting the hips off the bench during the concentric phase
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.