Incline bench press

Inclined bench press lying - refers to the basic exercises that pumps primarily the pectoralis major muscle, the front deltas, triceps and keeps in tension a bunch of auxiliary muscles. Indirectly involved are other muscle groups that are under tension. Degrees of difficulty are directly related to the weight of the rod involved. Novice athletes should be limited to using only the neck. Performing an inclined bench press in a prone position even without pancakes requires proper technique. It is best to practice under the strict guidance of a trainer or one of the experienced gym friends. This allows you to assimilate and consolidate the correctness of movements and easily switch to a more complex version of the exercise - using weights for the neck.


  • 1 Technique
    • 1.1 Starting position
    • 1.2 Movement
    • 1.3 Important features
    • 1.4 General recommendations
    • 1.5 Tilt bench press with a narrow grip
  • 2 Anatomy exercises: which muscles work> 3 Preparation
  • 4 Proper execution
  • 5 Major mistakes
    • 5.1 Too big slope at the bench
    • 5.2 Removing elbows from the neck projection
    • 5.3 Using the same weights as in the horizontal bench press
    • 5.4 Springboard Vibrations
    • 5.5 Bend of the hands
    • 5.6 Lowering the bar to the center of the chest
    • 5.7 Bear Grip
  • 6 How to get the maximum effect from the exercise?
  • 7 Contraindications
  • 8 How to include an exercise in the program?

Execution technique

Exercise has the desired effect only if done correctly. Each phase of the exercise requires careful attention.

Starting position

To take a starting position, you must:

  • set the bench at an angle of 30-45 degrees;
  • sit on a bench, bring your shoulder blades together, and push your chest forward;
  • keeping the deflection in the lumbar region, grab the barbell;
  • hands on the neck are slightly wider than the shoulder girdle;
  • the bar is removed from the stand and held on straightened hands.


It is necessary to move according to the following principle:

  • inhaling air, the bar is lowered almost to the upper part of the chest, if you hold the bar at a small distance hard, you can touch the shell of the chest;
  • squeeze the bar back (exhaling air) until the arms are fully extended, and then after a short pause, lower it again.

This movement should be brought to automatism.

Important Features

Correct execution assumes that you can not:

  1. Round off your back or tear off your head with a shoulder girdle from the surface of the bench. If we allow this, almost the entire load will shift to the shoulders.
  2. Install an inclined bench at an angle of more than 60 degrees. Changing the slope leads to a shift in the load on the delta.
  3. Curl the lumbar too much. Otherwise, the spinal muscles will begin to connect to facilitate lifting.

You should immediately take into account these features of the exercise and avoid such deviations.

General recommendations

To master the correct execution technique, two important points to consider:

  1. The elbows must be kept strictly under the bar and divorced relative to the body to reduce the load on the triceps.
  2. Work with a partner when working with too large weights. Otherwise, there is a high probability of injury.

Do not neglect these recommendations.

Narrow Grip Bench Press

It is a variation of the exercise with a narrow setting of the hands. This kind of bench press allows you to reduce the load on the chest and increase the impact on the front deltas and triceps.

Anatomy exercises: which muscles work?

The bench press, performed on an inclined bench, is a variation of the basic classical exercise on the development of the pectoral muscle. The atypical position allows you to redistribute the load and to a greater extent involve the upper part of the chest, which by nature is much less developed. Performing this exercise allows bodybuilders to give this muscle group more strength. Consequently, a bodybuilder can develop a more proportional and embossed chest shape. Inclined bench presses for practicing power sports are used as auxiliary and can achieve better results.

The load falls on the following muscle groups:

  • clavicular region of the pectoralis major;
  • front bunch - delta;
  • small chest;
  • triceps;
  • gear front.

Preparation for execution

Any workout begins with a warm-up, and then proceed to the execution of a special block. To make a bench press, it is necessary to properly prepare the muscles that are connected to participate in the exercise - the shoulder rotators, which are the main engines.

To warm these muscles allows special articular gymnastics. Make rotational movements with increasing amplitude. To prepare these muscles carry out the following actions:

  • lightweight approaches of the bench press on an inclined bench in a prone position, that is, halfway from the working first set;
  • classic push-ups from the floor surface with its own weight, but without weight.

In the pauses between sets, it is recommended to do stretching movements for the chest - pullovers, stitches with dumbbells. Thanks to these exercises, the muscles relax and the sets become much more effective in the next approach.

Correct execution


  1. In the initial position, the neck is located above the collarbones. This makes it easier to lift the barbell to the upper chest.
  2. Raise and lower the projectile in one line, that is, exactly in the vertical direction.
  3. The blades are brought together and constantly held in this position. The chest is held forward in each phase of movement.
  4. The inclined version assumes a truncated amplitude. It is not recommended to touch the neck of the chest. Otherwise, there is a risk of injury, as the joints of the shoulders sharply tighten, which makes the performance of a powerful push up bar difficult. Touching is permissible in cases when specialized presses are made to develop mobility of the shoulder joint, when minimal weights are used.
  5. The elbows are kept apart for the entire amplitude of movement. They can be brought to the body. This position is also safe, which allows you to increase the degree of triceps involvement.
  6. The forearms at the extreme lowest point of movement, when the projectile is located at the upper chest area, are kept parallel to each other. To achieve this, you need to experiment with a grip width. This will allow you to choose the best option. Usually, the grip allows you to achieve the correct position when your arms are wider than your shoulders by about 10-15 centimeters.
  7. The forced exhalation should be performed at the time of the bench. Take a breath when lowering the bar. Keep this rhythm of breathing should be the whole exercise. It is recommended to exhale at the most difficult difficult stage of ascent. If you breathe out the air too soon, the stability of the body will be compromised, which will reduce the power of the effort.
  8. The negative phase, that is, lowering the projectile, should be twice as slow as the bench press.
  9. At the highest point, a short pause is necessary. This allows you to improve the load on the chest, as well as improve the stability of the projectile.

Main mistakes

Too big slope at the bench

The smaller the angle, the lower the load on the target pectoral muscles. The optimal slope is 30 degrees from the horizontal, which helps to load the triceps. It is not always possible to adjust the position of the bench. If options are limited, please note that the maximum allowable angle is 60 degrees. In a high slope, the shoulder joints experience more intense tension, and the emphasis is shifted to the deltoid muscle.

Removing elbows from the neck projection

They should be under the heading of the projectile. You can not move your elbows towards the legs or head.

Using the same weights as in the horizontal bench press

The positive-inclined version assumes that the working weights always take less than in the classic version. This is due to the fact that the exercise involves an isolated effect on the chest, when the assisting muscles are almost idle.

Springboard Strokes

In this version of the bench press, a similar technique is cheating. It makes it easier to lift the working weight, but it is unsafe. Kicking the barbell can cause personal injury.

Bend of the hands

A similar error leads to injury. To prevent this from happening, strict control over the fixation of the palms on the neck allows. They should always be in line with the forearms.

Lowering the bar to the center of the chest

A strictly formed movement skill when performing a classical bench press usually leads to such a mistake. This option requires a change in direction to the clavicle region.

Bear Grip

Correct execution technique involves the use of a lock upper grip when the thumb is opposite the others. This helps make the exercise as safe as possible. The hands should be tense enough at all times. Otherwise, the power of the press will decrease.

How to get the most out of exercise ">

The bench press on an inclined bench in the supine position gives the maximum result when:

  1. Before lifting the projectile, you should try to just tighten the muscles of the chest, and then focus all your attention on this feeling and fix it in your memory.
  2. Sightly load the muscles of the chest. The main thing is not to allow imitation of the bridge, tearing the lower back from the bench. There should not be any gap between the support and the back. Otherwise, the work of the muscles will be greatly complicated. It is much easier to first perform the exercise on the bench, if it has special stops for the legs.

These two simple rules make this bench press variation much more effective.


Exercise is not recommended for those who have problems with the shoulder joints. When the situation is not critical, the barbell is changed to dumbbells, which reduce the load. They allow the shoulder joints to move more freely and adapt to the kinematic optimal trajectory of the shells.

If an athlete has a back injury, then he must control the deflection in the lumbar. Compliance with this recommendation allows you to perform this variation of the bench press, but, of course, with caution.

How to include the exercise in the program ">