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Incline Bench Press - Muscles Worked & Benefits

Exercise Type: Multi-joint.
Primary Muscles Worked: Chest
Secondary Muscles Worked: Shoulders and Triceps

The Incline Bench Press increases strength in three areas of the body. The upper chest is targeted, as well as the triceps and deltoid muscles. Performing the Incline Bench Press develops all three areas, improving their appearance and building mass. Emphasis on the upper chest and deltoids can be achieved by altering the angle of the movement. The only drawback of the Incline Bench Press is the fact you cannot lift as much weight using the Incline Press as when doing a flat bench press.

Incline Bench Press - Exercise Workout and Technique

  • Take position on an incline bench with your feet on the floor.
  • Make contact with the bench with your sacrum, head, and shoulder blades. Throughout the movement, ensure that you maintain the natural arch in the lower back.
  • During the exercise, pull the shoulder blades together, holding them in that position throughout.
  • Hold the barbell with a medium to wide grip lifting it straight up to the point that your arms are fully extended.
  • When working at an incline, find the path of movement or you’ll find the bar drifting too far forward. When you are new to this exercise, a training partner can be helpful to spot you while you are getting used to it.
  • Bring the weight down to your upper chest without bouncing it off there, contract the muscles, pause, exhale, then press it back up to the starting point.
  • Use a full range of movement with this exercise.
  • Note the eccentric (down-phase) should be twice as long as the concentric (up-phase).
  • Repeat this exercise for the intended repetition range, and when completed, return the bar back to the rack.

Incline Bench Press - Tips & Safety

  • Use a spotter or conservative weights at first until you are familiar with how much weight you can safely use.
  • Ensure control is maintained throughout the movement and don’t let the bar deviate from the intended path of moment, such as where it may drift forward.
  • Don’t cheat by bouncing the bar off the chest.

Incline Bench Press - Alternatives

  • Try this exercise with dumbbells, as well as with a variety of incline angles.
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