Horizontal push exercise
Incline Bench Press
Build pressing strength and shoulder-girdle mass at an upward angle.
- Equipment
- Barbell, incline bench, rack, plates
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- 30X0
Setup
Bench set to 30 to 45 degrees in a rack, shoulder blades retracted, feet flat.
How to do it
- Set your scapulae back and down as for a flat bench, then lower the bar to your upper chest and press.
- Keep the incline at 45 degrees or less - steeper than that and it becomes an overhead press with worse mechanics.
- Do 3 to 4 sets of 4 to 6 reps.
- Stop if your shoulders roll forward at the bottom.
Coaching cues
- Bar to the upper chest
- Keep the scapulae set throughout
- 45 degrees or less
Common mistakes
- Setting the incline too steep, which turns it into a bad overhead press
- Shoulders rolling forward at the bottom of the rep
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | 75 to 90% of 1RM | 3 to 4 | 4 to 6 | 3 min |
| Size | 65 to 80% of 1RM | 3 to 4 | 6 to 10 | 2 min |
Tempo 30X0: Take 3 seconds to lower it, no pause, lift it as fast as you can, no pause before the next rep.
Related exercises
- Dumbbell Bench PressBuild pressing strength with more range and less shoulder stress than a barbell.
- Bench PressBuild maximal upper-body pressing strength.
- Strict Overhead PressBuild overhead strength and shoulder stability for lineout lifting.
- Push PressExpress overhead power using the legs, in the pattern closest to a lineout lift.
- Landmine PressGet an overhead pressing stimulus for players who cannot press safely overhead.
- DipsBuild pressing and triceps strength for the fend.