Incline Bench Press

The incline bench press is a strength exercise where you press weight upward while lying on a bench set at an angle. It trains the upper chest, the front of the shoulders, and the triceps, with extra emphasis on the upper portion of the pectorals compared with flat pressing.

Set an adjustable bench to roughly a 30- to 45-degree incline. Lie back with your feet flat on the floor and your upper back and hips against the pad. Grip the barbell or dumbbells slightly wider than shoulder width, then unrack or lift the weights to arm's length above your shoulders.

Lower the weight under control toward the upper part of your chest, near the clavicles. Let your elbows angle down and forward rather than flaring straight out to the sides. Pause briefly at the bottom, feeling a stretch in the upper chest, then press the weight up and slightly back so it finishes over your shoulders.

Breathe in as you lower the weight and brace your core like you are about to be pushed in the stomach. Exhale as you press. To make it easier, use dumbbells and a lower incline, which gives your shoulders more freedom of movement. To make it harder, raise the incline closer to 45 degrees or slow down the lowering phase.

Fault: Flaring the elbows straight out to the sides. Fix: Let your elbows angle down and forward as you lower the bar over the clavicles, keeping the shoulders in a safer position.

Fault: Bouncing the weight off the chest. Fix: Lower under control until you feel a light stretch in the upper chest, then pause briefly before pressing so the muscles do the work.

Fault: Setting the bench too steep. Fix: Keep the bench between about 30 and 45 degrees; anything higher shifts more load onto the shoulders and increases overhead-shoulder stress.

Fault: Pressing the bar straight up and letting it drift toward the neck. Fix: Drive the bar over the clavicles on the way down, then press up and slightly back toward the shoulders at the top.