How to Do an Incline Bench Press

Many people are familiar with the bench press. In fact people in a gym often like to talk about how much they bench, as a sign of overall strength. But the smart weight lifter knows that they must work their pectorals from many angles. Enter the incline bench press. Here's how to perform it.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Weight lifting bar
• Incline bench with bar holders
• Weight plates

1. Adjust the seat so that you are sitting comfortably on the incline bench. Rather than being flat as you were for the bench press, the incline bench rests your back on an angle. While the manufacturer will pre-set the angle, the seat will be adjustable. Make sure you adjust the seat so that you can easily reach the bar. Perform one repetition without weight to make sure.

2. Add the appropriate amount of weight to the bar. The goal is to be able to perform 3 sets of 12 repetitions. If this is your first time doing the incline bench press, add weight in intervals of 10 lbs. on each side of the bar. Remember, both sides of the bar must have equal weight.

3. Grip the bar with your pinkies on the "ring." Weight lifting bars have a grip right on the bar. There is also a smooth ring about 1/2 inch thick. Place each pinky on that ring and close your hand so it grasps the bar.

4. Bring the bar down toward your chest. The incline bench press focuses on the upper part of the pectoral muscle and the front of your shoulder. As you bring the bar down, focus on it coming to the top of your chest. Do not bounce the bar off your chest, as you will be over-extending your shoulders.

5. Press the bar back up to complete one repetition. Don't completely lock out your elbows when pressing the bar back up. Simply straighten them to what feels like a comfortable position.

6. Repeat until you've completed 3 sets of 12 repetitions.

Tips & Warnings

• Couple this exercise with a back exercise to maximize your workout.

• Use a spotter if you think you may be lifting more weight than you can handle while doing an incline bench press. Don't be afraid to ask for help as you add weight and try to jump to the next level.

• Always consult your physician before beginning a workout routine.