Incline Chest Press - Instructions, Variations & Alternatives

Muscles involved

• Pectorals

• Deltoids
• Triceps

Also known as

• Incline Bench Press

How to perform

Incline Chest Press - Starting position

Incline Chest Press - Muscle Under Tension

1. 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.

2. 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.

3. Isometric hold (optional) - Pause at the bottom.

4. 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.

Exercise Alternatives

• Decline Push Up
• Pike Push Up
• Incline Close Grip Chest Press
• Incline Chest Fly
• Chest Press
• Decline Chest Press