Incline Bench Press Exercise Guide & Video

Share on FacebookTweet about this on TwitterShare on StumbleUponShare on RedditPin on Pinterest

Watch Incline Bench Press

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Take the bar with a wider than shoulder-width grip.

Step 2. Press up slightly to remove the weight from the rack. With your arms straight, bring the weight over the middle of your chest.

Step 3. Lower the weight until the bar touches your chest.

Step 4. Then, press up. Make sure to keep your butt on the pad and your feet secured to the ground for balance. Be sure not to arch your back.


The incline bench press is a variation on the bench press, the most basic and fundamental chest exercise. This exercise adds size and strength to the upper part of the chest. While the this exercise is most often performed with a slightly-wider-than-shoulder-width grip, it can be varied by changing the grip position. A wider grip will work the outer part of the upper chest and a closer grip will work the inner part of the upper chest. When using the incline bench press in your routine, pay attention to the grip being used and adjust it according to your fitness needs. Those with low back problems should be careful when incorporating this exercise into their routine. Having the weight over your body can put pressure on the spine.

Incline Bench Press 3
Incline Bench Press 4

Updated: April 4th, 2015