Incline Bench Press Exercise Guide
Written by the Boostcamp staff
Build size and strength in the upper chest
When it comes to building the pecs, people think that the bench press is the king of exercises for both size and strength. However, if you are aiming for hypertrophy, or even strength, the incline bench press will help build your chest to be more physically defined, as well as truly challenge your strength. The incline bench press is an excellent exercise for building upper chest strength and definition while also engaging the shoulders and triceps.
Our team at Boostcamp has constructed a step-by-step guide to perform the incline bench press safely and effectively.
Benefits of the Incline Bench Press
The incline bench press is an exercise that brings a load of benefits. Let’s take a look.
Targets the upper portion of the pectoral muscles.
Enhances overall chest development.
Engages the anterior deltoids (shoulders) and triceps.
Improves strength for pushing movements.
Equipment Needed
Incline bench (adjustable to a 30-45 degree angle).
Barbell or dumbbells.
Weight plates (if using a barbell) or adjustable dumbbells.
Spotter (recommended for safety).
Setup
Image courtesy of Emily Moore
Adjust the Bench: Set the bench to an incline angle of 30 to 45 degrees. A steeper angle shifts more focus to the shoulders, while a lower angle targets the chest more effectively.
Load the Barbell: If using a barbell, add an appropriate amount of weight and secure it with collars. If using dumbbells, select a manageable weight.
Position Yourself: Lie back on the incline bench with your feet flat on the ground or footrests for stability. Position your head, shoulders, and hips firmly against the bench.
How to do the Incline Bench Press
Barbell Incline Bench Press
Grip the Bar: Grasp the barbell with a slightly wider-than-shoulder-width grip. Your palms should face forward, and your wrists should remain straight.
Lift-Off: With the help of a spotter, unrack the barbell and hold it directly above your chest with arms fully extended.
Lower the Bar: Slowly lower the barbell toward your upper chest, maintaining control and keeping your elbows at a 45-75 degree angle relative to your torso.
Press the Bar: Push the barbell back to the starting position by extending your arms fully. Exhale as you press upward.
Repeat: Perform 8-12 repetitions for 3-4 sets, adjusting weight as needed.
Dumbbell Incline Bench Press
Grip the Dumbbells: Hold a dumbbell in each hand with a neutral or pronated grip (palms facing forward).
Starting Position: Extend your arms upward, positioning the dumbbells directly over your upper chest.
Lower the Dumbbells: Bend your elbows and lower the dumbbells in a controlled manner until they are level with your upper chest. Keep your elbows slightly tucked.
Press Up: Push the dumbbells back to the starting position by straightening your arms. Exhale as you press upward.
Repeat: Perform 8-12 repetitions for 3-4 sets.
Tips for Proper Form During the Incline bench Press
Proper form on an exercise like this is essential, as it not only helps you to maximize your gains but also helps prevent you from injuring yourself.
Maintain a neutral spine and avoid arching your back excessively.
Keep your wrists straight to prevent strain.
Lower the weight slowly and under control to maximize muscle engagement.
Avoid locking out your elbows completely at the top of the press.
Use a spotter for heavier lifts to ensure safety.
Common Mistakes to Avoid
Setting the incline too steep, which shifts focus away from the chest.
Allowing the elbows to flare out excessively, increasing shoulder strain.
Using momentum or bouncing the barbell off your chest.
Lifting too heavy, compromising form.
Not engaging the core, leading to instability.
Variations of the Incline Bench Press
Incline Dumbbell Flyes: Focuses more on stretching and contracting the chest muscles.
Incline Smith Machine Press: Provides more stability for beginners.
Incline Close-Grip Bench Press: Targets the triceps and inner chest more effectively.
Safety Precautions
Warm up before starting with light weights or dynamic stretches.
Use a spotter, especially for barbell lifts.
Stop immediately if you feel pain or discomfort in your shoulders or chest.
Progress gradually to heavier weights to avoid injury.
Workout Programs
One of the best ways to incorporate the incline bench press into your training routine is following a well written workout program. Boostcamp can be your last stop when it comes to finding a workout program, as it is home to over 50 free, science proven programs that are written by knowledgeable coaches and cater to your goals.
Now if you don't want to follow a pre-written program, you can construct your own from scratch using Boostcamp's Program Creator tool. The Program Creator allos you to customize your workout routine exactly how you want it.
No matter which option you choose, you can track your progress, so you know where you started, where you should be, and where you are heading!
Wrap Up
By following this guide, you can integrate the incline bench press into your workout routine to build a stronger, more defined upper chest. Remember to prioritize proper form and safety for optimal results.
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Header image courtesy of coreylewisutendahl
