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Incline Bench Press

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Primary Muscles:
Secondary Muscles:
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The Incline Bench Press is a strength-training exercise that primarily targets the upper portion of the chest muscles, while also engaging the shoulders and triceps. It's suitable for anyone looking to enhance upper body strength and improve muscle definition, particularly in the chest area. Individuals may opt for this exercise as it offers a well-rounded workout for the upper body, promotes better posture, and aids in performing daily activities more efficiently.


Step-by-step guide:

  1. Sit down on the bench with your feet flat on the ground and grasp the barbell with your hands slightly wider than shoulder-width apart, palms facing away from you.
  2. Lift the barbell off the rack and hold it straight over your chest with your arms fully extended, this is your starting position.
  3. Slowly lower the bar down to your chest in a controlled manner, making sure to keep your elbows at a 90-degree angle as the bar comes down.
  4. Push the bar back up to the starting position, fully extending your arms but not locking your elbows, and repeat the movement for your desired number of repetitions.

Exercise Tips:

  • Grip and Elbow Alignment: Grasp the barbell with your hands slightly wider than shoulder-width apart. Your wrists should be directly above your elbows when the bar is at chest level. Avoid flaring your elbows out to the sides, which can lead to shoulder injuries. Instead, keep your elbows at a 45-degree angle to your torso.
  • Controlled Movement: Lower the barbell to your chest in a slow, controlled manner, and then push it back up without locking your elbows at the top. Avoid bouncing the bar off your chest or using your hips to thrust the weight up, as these can lead to injury and reduce


Can beginners do the Incline Bench Press?

Yes, beginners can do the Incline Bench Press exercise. However, it's important to start with light weights to ensure proper form and prevent injury. It may also be beneficial to have a personal trainer or experienced gym-goer supervise the first few sessions to ensure the technique is correct. As with any exercise, it's important to gradually increase the weight as strength improves.

What are common variations of the Incline Bench Press?

  • Reverse-Grip Incline Bench Press: In this variation, you grip the barbell with your palms facing towards you, targeting the upper chest and shoulder muscles differently.
  • Smith Machine Incline Bench Press: This variation is performed on a Smith machine, which guides the barbell's path, providing more stability and safety.
  • Wide-Grip Incline Bench Press: In this variation, you grip the barbell wider than shoulder-width apart, emphasizing the outer portions of the pectoral muscles.
  • Close-Grip Incline Bench Press: This version requires a grip closer than shoulder-width apart on the barbell, focusing more on the triceps and inner chest muscles.

What are good complementing exercises for the Incline Bench Press?

  • Push-ups: As a bodyweight exercise, push-ups work on the same muscles as the incline bench press - the pectorals and triceps - but also engage the core, promoting overall body strength and endurance that can improve performance in the incline bench press.
  • Tricep Dips: This exercise specifically targets the triceps, a secondary muscle group used in the incline bench press, thereby enhancing the strength and endurance of these muscles to support heavier lifts in the bench press.

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