The Incline Bench Press is usually the second chest workout after the Flat Bench Press. In this exercise, instead of a flat horizontal bench, the bench is lifted about 30 degrees up so the press is affects the upper part of the chest muscles. Don’t lift the bench too high because it will activate the shoulders instead of the chest. Here’s how it’s done.
- Lie on the inclined bench to a position where the barbell is below your head.
- Grab the barbell a bit wider from shoulder length with thumbs from the outside (next to the forefingers), not around the bar.
- Lift the barbell from the rack and position the arms with straight elbows for the first repetition.
- Lower the barbell towards the chest to a position just before they touch; then push the weight until elbows are straightened.
- Make 3 sets with 12, 10 and 8 repetitions. Start with a level half your weight and then increase after each set with 10kg (22lb), that’s 5kg (11lb) on each side.
- Inhale while lowering, exhale when lifting.
This exercise really stretches the chest muscles and makes the push form ground zero position.
There is no rule that says Flat Bench Press must be first in line. If you feel like doing the incline bench press first, do it. Have a friend behind you to help when lifting heavier sets.