Incline Bench Press Technique

One exercise I don't talk about enough is the Incline Bench Press


Here is a little tutorial with me performing the exercise

Step 1.

Lying seated in a 30 degree incline position

Take a gripp approx 20 inches apart keeping the elbows in tight

With a tight grip press the bar out of the rack and move it over the upper chest area with arms locked out.

Figure 1. " Start Position"

Step 2. The Descent

"Break the bar" Grip the bar like you are trying to break the bar in half

Inhale and begin to lower the bar towards your Chest, landing on the Sternum area.

Keep you legs and back Tight and prepare for the Punch upwards.

Figure 2. The Descent

Step 3 "Punching Upwards"

This is the Critical Stage.

Now drive your elbows and fists upwards while flaring your lats at the same time.

Drive the bar as quickly as possible while maintaining control to the top lockout position.

Once there begin the next rep until you have completed the desired number of reps in your set.

Figure 3 "Punching Upwards"

Things to Avoid

Becare full when doing this exercise .

Using too much Weight

Often a lifter thinks he can Incline as much as he can do flat bench. This never the case.

Using too much Weight can cause you to lose form or struggle too much

Figure 4. "Too Much Weight"

Don't # 2

No Spotter

This is asking for trouble you should always use a spotter, and have your spotting bars in place when using a power rack.

Severe injury can result from not using a spotter.

Figure 5. "No Spotter"