Incline Bench Press
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The Incline Bench Press is a bodyweight strength exercise performed by lying on an inclined surface, such as a bench or elevated platform, and pressing your upper body upward using push-up variations with hands placed on the incline. Its primary purpose is to build upper chest strength and enhance pressing power. It mainly targets the chest and shoulders, benefiting athletes, beginners building foundational strength, and those without access to weights seeking scalable upper-body development.
How to Perform Incline Bench Press
- 1Lie face up on the floor with your knees bent and feet flat on the ground, hip-width apart.
- 2Position your arms at a slight incline angle (imagine 30-45 degrees), elbows bent at 90 degrees, hands in loose fists or open palms hovering just above your chest.
- 3Engage your core and squeeze your glutes to create tension throughout your body, keeping your lower back pressed into the floor.
- 4Inhale deeply, then exhale as you press your arms upward and outward in an arc toward the ceiling, fully extending your elbows without locking them.
- 5Pause briefly at the top with arms extended, feeling the contraction in your chest and shoulders.
- 6Inhale as you slowly lower your arms back to the starting position, allowing elbows to flare slightly but not past shoulder level.
- 7Repeat for desired reps, maintaining steady control throughout.
- 8Key form tips: Keep shoulders retracted and down away from ears; avoid arching your lower back or letting hips lift off the floor. Common mistakes: Flaring elbows too wide (strains shoulders) or using momentum instead of controlled presses.