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Incline bench press

Photos: R. Shivaji Rao

Chest out The Incline Bench Press (start position, left) and (finish position, right) puts maximum emphasis on the upper chest

Method

Lie on a 30 degree incline bench.

Grasp a barbell placed on the rack above the bench with a medium-wide grip.

Lift it off the rack and hold it above your chest with the elbows almost locked out.

Lower the bar to the upper part of the chest and then press it upward to the starting position.

Avoid

Forcefully locking out the elbows at the top.

Bouncing action.

Lowering the bar too much, which can unnaturally stretch and strain the front part of the shoulders.

Lifting the back off the bench or unnaturally straining the lower back.

Targeted muscles

It trains muscles of the chest region such as pectoralis major and pectoralis minor.

Also works the front part of the shoulder muscle (anterior deltoid) and triceps.

Who benefits

Helps build the upper part of the chest.

It prevents sagging as the body ages.

Sportspersons such as boxers, weightlifters, gymnasts and those who are into shot-put and self- defence sports benefit from this movement.

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