Incline Bench

Pro Tip

Select an incline between 30º-45º and stick with it. The higher the incline, the more you'll train your shoulder muscles.

How To

  1. Lie flat on a bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points.
  2. Grab the barbell on the rack at slightly wider than shoulder-width by extending your arms and bring it forward until it is over your upper chest and your arms are fully extended.
  3. Inhale and lower the barbell towards your upper chest.
  4. Continue lowering the barbell until just before it makes contact with your chest.
  5. Exhale and push the barbell upwards returning to the starting position, while keeping your feet, lower back, upper back, and head firmly planted.
  6. After all reps are completed, return the barbell to the rack.

Primary Muscle Groups

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Tricep

Upper region of your tricep.

Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Incline Bench With Rack

If you need to use an incline bench with rack for an exercise, but cannot find one, do not substitute it for an incline bench without rack.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Wide Grip Barbell Bench Press
Incline Bench
Bench Press

Alternatives

Exercises that target the same primary muscle groups with different equipment

Cable Lying Chest Fly
Incline Dumbbell Press
Incline Chest Press Machine
Band Chest Press
EZ Bar Bench Press
Incline Dumbbell Fly
Close Grip Dumbbell Bench Press
Cable Chest Press
Dumbbell Fly
Chest Fly Machine
Smith Machine Incline Bench Press
Dumbbell Bench
Smith Machine Bench Press
Band Chest Fly
Chest Press Machine
Shoulder Tap Push Up
Cobra Push Up
Spiderman Burpee
Kneeling Decline Push Up
Decline Push Up
Clap Push Up
Kneeling Cobra Push Up
Push Up
One Arm Band Cross Body Chest Press
Renegade Row