FFG
Create plan
← Exercise library

Incline bench press

intermediatebarbellbenchcompound exercise
Incline bench press: start of the movement
1 · start
Incline bench press: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: chest
Secondary: shoulders, triceps

Correct technique

  1. 1Bench at 30°, eyes under the bar, feet firmly on the floor.
  2. 2Shoulder blades pulled together and down, grip slightly wider than your shoulders.
  3. 3Lower the bar to your upper chest below your collarbones.
  4. 4Press up, glutes stay on the bench.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Lowering the bar towards your neck.
  • ✕Glutes lifting off, it turns into a flat bench press.

Caution if you have pain

If you have pain in your shoulders, choose a gentler variation. In your custom plan we leave it out completely in that case.

Similar exercises

Barbell bench press
barbell, bench
Flat dumbbell bench press
dumbbells, bench
Incline dumbbell press
dumbbells, bench
Machine chest press
machine
Want this exercise in a custom plan?
4 weeks of training and a meal plan based on your body, goal and equipment.
Create plan for €9.99