Incline Bench Press Benefits
The incline bench is an alteration of the bench press, doing this exercise will build your upper chest and your shoulders more so then on a flat bench. On the incline you will have to deload the weight a little bit as it is a more difficult exercise so just play around with the weight until you get comfortable. Most benches will allow you to change the angle of inclination, the higher you set the bench the more upper chest and shoulders you build.
Feet- Your feet should be planted firm on the ground with your knees at a 90 degree angle, you see a lot of people with they’re feet in the air but this reduces your balance and can make the exercise dangerous.
Hips- Your hips should be bent at the same angle as at bench with your hips right at the pivot point of the bench, this is the most stable position you can be in.
Back- There should be a slight arc in your back with your shoulder blades planted firm into the upper part of the bench with your lower back slightly off the padding this will allow you to generate the most power for the lift.
Head- Your head should be about an inch off the bench, avoid driving the back of your head into the bench, this can cause harm to your neck, drive you shoulders back bringing your chest forward.
Grip- Always grip the bar with your thumbs wrapped around the back completely to avoid the bar from falling out of your hands, grip the bar so your forearms are at a 90 degree angle from the bar.
Start the lift with your arms fully extended and locked into place, lower the weight until the bar has touched your chest (don’t let the weight of the bar rest on your chest always keep the pressure from your arms on the bar). Once the bar has touched your chest begin the push by squeezing your chest and driving your shoulders back, this will push the weight up. Finish the rep with your arms fully extended and your arms locked. That’s one rep.