Incline Chest Press - Instructions, Variations & Alternatives
Muscles involved
Section titled “Muscles involved”- Pectorals
- Deltoids
- Triceps
Also known as
Section titled “Also known as”- Incline Bench Press
How to perform
Section titled “How to perform”
Incline Chest Press - Starting position
Incline Chest Press - Muscle Under Tension
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Set up & Starting position (seated or standing with cable machine)
Set a bench around 30 degrees incline, sit and lean back. Place the weight directly above your shoulders with your arms fully extended. Retract scapula and tuck your shoulders down and back. -
Eccentric phase
Breathe in and lower the weight to the top of your chest, your elbows should come down at roughly a 45-degree angle to your torso. -
Isometric hold (optional) - Pause at the bottom.
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Concentric phase
Push the weight towards the starting position squeezing the pectorals. Repeat.
Note that with a bench inclination of more than 45 degrees, the exercise involves more strain on the shoulders.