How to Do a Free Weight Incline Press Exercise

The free-weight incline press exercise builds your upper chest muscles while you work against gravity. With the proper technique, this routine can develop and strengthen your chest muscles quickly.

Difficulty: Moderate

Instructions

1. Apply the appropriate amount of weight. Set your bench to a 30- to 45-degree incline, depending on your fitness and strength levels.

2. Lie flat on the bench and firmly press your feet flat on the floor.

3. Grasp the bar loosely. Without arching your back, lift the bar up and away from the machine.

4. Inhale as you lower the bar to your chest. Don't take your elbows past shoulder level or you'll hyperextend.

5. Exhale as you lift the bar without locking your elbows. You'll lift the bar at an angle and not straight over your head like you do with the flat bench press.

6. Do several sets, resting about 30 seconds in between. The number of sets and repetitions will increase with your fitness level.

Tips & Warnings

• Press upward in a faster, more forceful motion. Lower the bar in a slower, more controlled motion.
• Stretch before and after your exercise to reduce injury risk and soreness.
• Don't set the bench beyond a 45-degree angle. Anything above that will work your shoulders more than your chest muscles.

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