Incline bench press

4 × 6-10  ·  Equipment: Barbell & plates, Bench

Muscle groups: Chest · Arms

How to do incline bench press

1. Set the bench to 30-45 degrees and lie back with your feet firm on the floor.
2. Hold the bar with your hands slightly wider than shoulder-width.
3. Unrack the bar and lower it in a controlled way to the upper chest.
4. Keep your elbows at about 45 degrees from your torso and your shoulder blades retracted.
5. Press the bar up and slightly back until your arms are extended without locking your elbows.
6. Lower again with control and repeat, keeping chest tension without bouncing.

Mistakes to avoid

• Do not let the bar bounce off your sternum: control the descent over 2-3 seconds.
• Avoid flaring your elbows to 90 degrees, which overloads the shoulder; keep them at 45 degrees from your torso.
• Do not overarch your lower back off the bench or lift your glutes to cheat.
• Use a spotter or safety racks on sets near failure to avoid the bar on your chest.

Progression

• Master the movement with an empty bar and add small loads (2.5 kg) when you complete the reps.
• Add 1 set or 2 reps per week before increasing the weight.
• Increase time under tension by lowering the bar over 3 seconds.
• When your technique stays solid at 6-8 reps, increase the weight while keeping quality.