Incline Bench Press

Whether you're using a barbell or hopping on the Smith machine, the Incline Bench Press is your ticket to a stronger upper chest, shoulders, and triceps. Set that bench, grip tight, and press up like you're pawing at the sky - big bear strength starts right here!

Instructions

1. Set an adjustable bench to an incline of 30-45 degrees.
2. Load the plates with the desired weight.
3. Lie back on the bench and grip the barbell with a medium-width grip.
4. Unrack the barbell and hold it straight above your chest with your arms fully extended.
5. Lower the barbell to your upper chest, keeping your elbows at a 45-degree angle to your torso.
6. Press the barbell back up to the starting position.
7. Repeat for the desired number of reps.

Benefits

• Builds upper chest strength
• Enhances shoulder and triceps development
• Improves upper-body muscle symmetry

Key Points

• Keep your feet flat on the floor.
• Maintain a neutral spine throughout the exercise.
• Do not flare your elbows out too wide.
• Use a controlled motion both up and down.

Common Mistakes

• Using too much weight
• Bouncing the bar off the chest
• Allowing the lower back to arch excessively
• Flaring elbows out too wide