The Incline Bench Press primarily works the pectoralis major, (upper chest) as well as the anterior deltoid (front shoulder) and triceps (back of arms). Learn how to perform this bench press variation with the team at Fitness Institute!
Machine: Hammer Strength Iso-Lateral Chest/Back
To begin, adjust the seat to the appropriate height and set the weight. Handles should line up with middle of the chest. Take an even grip on handles, keeping feet in contact with the floor (Figure 1).
Press handles upwards until arms are straight, ensuring you keep soft joints (Figure 2). To finish this movement, lower and bend the elbows, bringing handles back towards the chest.
Classification of Exercise:
- Compound
Major Joints:
- Glenohumeral Joint
- Scapula
- Elbow Joint
Major Muscles:
- Pectoralis Major/Minor (Incline- Focus on Clavicular Head)
- Anterior Deltoid
- Serratus Anterior
- Tricep Brachii
Joint Action During Concentric Phase:
- Horizontal Flexion of the Shoulder
- Protraction of the Scapula
- Extension of the elbow
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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