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How to do the Incline Bench Press - Learn Proper Incline Bench Press Form
- Step 1: Lie down on an incline bench. Gripping the bar with a medium-width grip, lift the bar off the rack. Hold it straight over your head, keeping your arms locked. This is the starting position for the exercise.
- Step 2: Inhaling slowly, move the bar down toward your upper chest.
- Step 3: After a slight pause, push the bar back to the starting position. Exhale while doing so. Arms should be locked. Squeeze your chest and hold for a second before bringing the bar down again.
- Step 4: Repeat the process for the desired number of repetitions.
- Step 5: Place bar back on rack when the exercise has been completed.
Incline Bench Press Variations and Incline Bench Press Alternatives
- Variation 1: If the incline bench is adjustable, experiment with different angles.
- Variation 2: Use a flat bench instead of an incline one.
Incline Bench Press Tips
- Tip 1: If you are doing this exercise correctly, it should take twice as long to bring the bar down as to move it back up.
- Tip 2: Use a spotter if you haven't done this exercise before. If no one is available, choose the amount of the weight carefully to avoid injury.
Incline Bench Press Records and Incline Bench Press Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 816 | 29 |
| Average weight for this exercise: | 115 pounds | 38 pounds |
| # of workout plans that include this exercise: | 197 | 197 |
| Popularity Rank (based on number of workouts): | 8 | 8 |
Your Incline Bench Press Records and Incline Bench Press Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Incline Bench Press Chart - Average Incline Bench Press Weight Lifted
Incline Bench Press - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
3 Board Bench Press | Chest | Expert |
 |
90 Degree Push-up | Chest | Expert |
 |
Alternating Floor Press | Chest | Beginner |
 |
Alternating Incline Dumbbell Bench Press | Chest | Intermediate |
 |
Alternating Swiss Ball Dumbbell Chest Press | Chest | Intermediate |
Incline Bench Press Workout Programs (Workout Plans that use the Incline Bench Press)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Ryan Reynolds Workout Plan | Expert |
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Arnold Schwarzenegger Workout Plan | Expert |
 |
Adrian Peterson Workout Plan | Expert |
 |
Will Smith Workout Plan | Intermediate |
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5x5 Workout Plan | Intermediate |
Incline Bench Press Muscles Worked
Incline Bench Press Equipment
| Name |
|---|
| Barbell |
| Incline Bench |
Incline Bench Press Training Details
The incline bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.
The only incline bench press equipment that you really need is the following: barbell and incline bench. There are however many different incline bench press variations that you can try out that may require different types of incline bench press equipment or maye even require no equipment at all.
Learning proper incline bench press form is easy with the step by step incline bench press instructions, incline bench press tips, and the instructional incline bench press technique video on this page. The incline bench press is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the incline bench press video, learn how to do the incline bench press, and then be sure and browse through the incline bench press workouts on our workout plans page!
Incline Bench Press Sports
Incline Bench Press Force Type: Push
Incline Bench Press Mechanics Type: Compound
Incline Bench Press Other Names: Barbell Incline Bench Press, Barbell Bench Press,
dumbbells are better