Incline Bench Press

Active muscles:

• Pectoralis major
• Pectoralis minor (depending on execution)
• Anterior deltoid
• Triceps brachii
• Serratus anterior
• Coracobrachialis

Stabilizing muscles:

• Rotator cuff (stabilizing shoulder muscles, supraspinatus, subscapularis, teres major, teres minor)
• Serratus
• Trapezius
• Biceps brachii
• Latissimus dorsi
• Core muscles

1. Place a barbell at the correct height on the supports of an incline bench. Choose a height approximately halfway through the exercise's range of motion. Positioning it too high can cause problems when reracking it after an exhausted final repetition.
2. Choose the appropriate weight for the desired number of repetitions. Secure the plates with collars.
3. Lie on the bench. The barbell should be approximately level with your eyes.

Many studies have examined the effect of different grips on the barbell (narrow vs. wide) and the angle of the bench.

Because of the different conditions under which they are conducted, these studies sometimes show different results. Nevertheless, we can see a general trend in the research and identify possible exceptions. The effects of grips and angles below are accepted by most researchers, athletes, and trainers.

Flat vs. incline and decline

An incline bench increases activation of the chest muscle fibers that run from the clavicle to the upper arm. The chest muscle fibers that run from the sternum to the arm are engaged less. This primarily trains the upper portion of the chest, which accounts for approximately one-third of the surface area of the chest muscle.

A decline bench instead increases activation of the lower fibers, while the upper portion has to work less. These lower fibers account for approximately two-thirds of the surface area of the chest.

Although this is supported by several studies, some studies show different results.

Wide vs. narrow

A narrow grip (shoulder-width and narrower) requires a greater range of motion of the forearm relative to the upper arm. This would mean greater engagement of the triceps and front deltoids. A wider grip instead increases engagement of the pectoralis major. However, research among experienced powerlifters shows that years of experience can eliminate these usual differences in muscle engagement.

Arched back vs. flat back

Sometimes you see people create a kind of bridge by forming a very pronounced arch in their back during the bench press. This is counterproductive when performing the incline bench press. By arching your back, you reduce part of the angle of the incline bench. Therefore, keep your back against the bench in a normal curvature.

Safety:

The bench press and squat are the most classic ways to get into trouble at the gym. The number of repetitions you perform in each set is a trade-off between safety and effectiveness. Do you try one more repetition to exhaust your muscles as much as possible? Or do you choose certainty because it looks so ridiculous when you try to crawl out from under a barbell while calling for help?

Working with a partner or spotter gives you a little more leeway in this decision. It is important to have a spotter who can actually provide sufficient assistance if needed, knows when it is needed and to what extent. Also communicate beforehand exactly what is expected of the spotter. Should they help lift the barbell out of the rack or not? Should they keep their hands close to the bar from the first repetition or only intervene when necessary? Continue communicating during the exercise. The most unpleasant accidents often happen because of miscommunication.

• Bench press
• Dumbbell bench press
• Incline bench press
• Smith machine bench press