Incline Bench Press

Set the bench to 30~45 degrees, lie back, and press your feet firmly into the floor. Pull your shoulders back to open your upper chest, then position yourself with your eyes under the bar.

Lower the bar slowly toward your upper chest, just below your collarbones. Keep your elbows around 45 degrees and feel your upper chest stretch.

Press the bar up while keeping your shoulders from rolling forward. Push through the base of your palms so your wrists stay neutral.

Think about pressing the bar with your upper chest. If your shoulders are doing all the work, lower the bench angle slightly and try again.

A bench angle that is too high or lowering the bar toward your neck shifts too much stress to your shoulders. Keep the bench at no more than 45 degrees and lower the bar just below your collarbones.

Take a deep breath as you lower the bar and brace your abs, then exhale slowly as you press. Staying connected to your breath helps keep your upper body from shifting.

Choose a grip width that keeps your forearms vertical when the bar is fully lowered. Pause for 0.5 seconds at the bottom, then press to quickly learn the feel of your upper chest.