What Is an Incline Press?

The incline press is just like a flat bench press except for the angle of the bench. It is inclined so that you are pressing the weight at an upward angle. This is an effective way to develop the upper pectoral muscles, the part of the chest that gives it a protruding rounded shape. The incline press can be done with dumbbells or a barbell. If you use a barbell, you should use a spotter because the weight can be difficult to control in the incline position.

Features

Find an adjustable weight bench. Incline the bench until it is about 30 degrees above level. This is usually a notch or two on the bench adjustment. Lie on the bench with a dumbbell in each hand or position yourself beneath a barbell on a rack. Start with a weight about 70 percent of what you lift comfortably while doing a flat bench press. Since you are working the pectoral muscles at a different angle, you may not be able to lift as much. Lower the weight gradually to your chest, then press it straight up. This is one repetition of the incline press.

Function

Realize that pressing straight up is not at a right angle to your body as with a flat bench press. Since you are inclined, you must also press up toward your head. It is halfway between a flat bench press and a shoulder press. There is a tendency to want to press forward. Don't do this or the weight might end up in your lap. Do three to five sets of incline presses of six to ten repetitions each set. Your pectoral muscles should burn by the time you finish each set. If they don't burn, increase the weight or the reps.

Effects

The incline press helps develop big, bulging, well-rounded pectoral muscles. It should be done in tandem with the flat bench press and the decline press to thoroughly work the pectoral muscles from multiple angles. To get the most out of the incline press, lift the weight through the full range of motion. Lower the weight all the way to your chest before pressing it up. To do this, you must use a reasonable amount of weight. If you find yourself cheating by doing half reps or arching your back, reduce the weight you are lifting.

Considerations

Lifting weights make you sore. If you do the incline press correctly, your chest will be very sore a day or two after you lift. Rest your pectoral muscles until the soreness disappears. It is imperative that you allow the tiny tears in your muscle fibers to heal completely before tearing them again. That way they will be stronger and bigger. Eating more protein and getting more sleep also helps with muscle recovery.

Warning

It is a good idea to have a spotter while doing the incline press with a barbell. It can be difficult to control the weight when pressing at an angle. Using a spotter can help you lift more weight safely. If you don't have a spotter, use dumbbells. They work just as well and you can drop them if you lose control of the weight. Always use a reasonable amount of weight that allows you to press with perfect form. If you feel pain at any point, stop the exercise.