Incline Bench Press: Complete Guide, Form Tips & Video

Video: incline bench press

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Incline Bench Press Overview

The incline bench press is a pushing move for your chest. You lie back on a bench set at an angle. You press a barbell up from your upper chest. It mainly works your chest, with a focus on the upper part. It also works your triceps and your shoulders. Your triceps are the muscles on the back of your arms. You need a bench and a barbell. The incline bench press builds a full, strong chest. The angle hits the upper chest more than a flat press. That helps round out your look. It is a good pick once you have some lifting practice. Put it early on a push day or a chest day. Use a spotter when the weight gets heavy.

What Is The Point of the Incline Bench Press?

The incline bench press targets your upper chest and front shoulders. It builds a fuller, more defined chest by hitting muscles your regular bench press misses.

How To Do The Incline Bench Press

  1. Set the bench to a 30 to 45 degree angle. Lie back on it.
  2. Plant your feet flat on the floor. Keep them still.
  3. Grip the barbell a bit wider than your shoulders. Wrap your thumbs around.
  4. Unrack the bar. Hold it steady over your upper chest.
  5. Breathe in. Then lower the bar to your upper chest with control.
  6. Keep your elbows at about 45 degrees. Do not flare them wide.
  7. Touch your upper chest lightly. Do not bounce the bar.
  8. Breathe out and press the bar up. Push it slightly back toward your face.
  9. Lock out your arms at the top of the incline bench press. Then start again.
  10. Do 6 to 10 reps. Rack the bar when you finish.

Incline Bench Press Form Tips

  1. Keep your feet flat and planted. They give you a solid base.
  2. Keep your hips and back on the bench. Do not lift your butt.
  3. Lower the bar to your upper chest. Aim for the same spot each rep.
  4. Keep your elbows at about 45 degrees. Do not let them flare wide.
  5. Move slow on the way down. Push with power on the way up.
  6. Keep your wrists straight and strong. Do not let them bend back.
  7. Squeeze your chest at the top. Feel it work.
  8. Breathe in as you lower. Breathe out as you press.
  9. Keep the bar path steady. Down to the chest, up over the shoulders.

Common Mistakes to Avoid for the Incline Bench Press

  1. Loading the bar too heavy. This breaks your form. Use a weight you can press for clean reps.
  2. Bouncing the bar off your chest. This can hurt and cheats the rep. Touch light and press with muscle.
  3. Flaring your elbows out wide. This stresses your shoulders. Keep them at about 45 degrees.
  4. Lifting your hips off the bench. This turns it into a flat press. Keep your butt down.
  5. Lowering the bar too fast. Speed skips the work. Take two seconds down with control.
  6. Short range of motion. Stopping high wastes reps. Bring the bar to your upper chest.
  7. Setting the bench too steep. This turns it into a shoulder press. Use 30 to 45 degrees.
  8. Holding your breath the whole set. This makes you dizzy. Breathe out as you press.
  9. Bending your wrists back. This can strain them. Keep your wrists straight over your elbows.
  10. Pressing without a spotter when heavy. This is risky if you fail. Ask for a spot on hard sets.
  11. Uneven hands on the bar. This makes one side work harder. Set your grip even before you lift.

Incline Bench Press Workout Tips

  1. Feel your upper chest push the bar. Do not let your arms do it all.
  2. Press the bar up and slightly back. This keeps it over your shoulders.
  3. Lower the bar slow. A slow drop builds more muscle.
  4. Do 6 to 10 reps for 3 or 4 sets. This range builds strength and size.
  5. Warm up with a light set first. Wake up your chest and shoulders.
  6. Add weight in small jumps. Clean reps come before big numbers.
  7. Squeeze your chest hard at the top of each rep.
  8. Put this move early on your push day. You will be strong and fresh.
  9. Use a spotter when you go heavy. Safety comes first.
  10. Try dumbbells for a change. They work each side on its own.
  11. Film yourself from the side. Check your bar path and elbow angle.
  12. Do not ego lift. Control the bar on every single rep.
  13. Keep your shoulder blades pulled back and down. This makes a strong base.
  14. Rest two to three minutes between heavy sets. Let your strength come back.
  15. If your shoulders hurt, tuck your elbows in more. Check your bench angle too.
  16. Be patient with your progress. A strong chest builds over weeks.

Train Chest With Your AI Trainer

  1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below to do the incline bench press exercise on the app
  2. Download the app 📲
  3. Complete the quiz to build a custom AI workout plan 🤖
  4. Choose a trainer or build a custom incline bench press plan targeting your chest 💪
  5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆

Weight & 1 Rep Max Calculator for the Incline Bench Press Exercise

Average Incline Bench Press standards by male, female, weight, age and height

Use this calculator to estimate a smart starting weight and one rep max for the Incline Bench Press. Treat it as your starting line. Your GetFit AI trainer fine-tunes the exact weights as you train.

Enter your stats to calculate your Reps & Weight
How is this calculated?

Estimates start from a percentage of your body weight for this movement pattern and equipment, adjusted for gender, age, and height. One rep max is projected from the 8-rep weight using the Epley formula. Every lifter is different, so use these as a conservative starting point, not a target.

Beginner8 reps 45 lbs
1 Rep Max55 lbs
Intermediate8 reps 55 lbs
1 Rep Max70 lbs
Advanced8 reps 70 lbs
1 Rep Max90 lbs

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