How To Do Incline Chest Press

Incline Chest Press Exercise

Incline chest press is an exercise that will hit both the chest as well as the front deltoid muscles, helping build strength and size when heavy weight is lifted.

Because this is a compound exercise, it should be performed near the start of your workout routine and can be done on a chest or shoulders day – or if you are training both together, is a great way to save time as it will cut down on the number of exercises you need to perform.

Incline Chest Press How To

  • Position yourself seated on an incline bench to around 30-40 degrees. (The more inclined the bench is, the more this will work your shoulders over your chest, so keep that in mind, adjusting the incline to meet the area of the body you most want to work.)
  • Position a set of dumbbells, one in each hand on the thighs.
  • Kip the dumbbells up so that they are just resting at shoulder height.  Lean back into the bench.
  • Once comfortable, drive the weight up over the head, straightening but not locking the elbows at the top of the movement.
  • Pause here and then lower back down to complete the rep.

Form and Technique

Keep the movement slow and controlled to prevent momentum from taking over.

Be sure to keep the core tight and the back pressed flat into the back pad.

Variations:   Incline Barbell Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Incline Chest Press