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How to do the Incline Bench Press

The Incline Bench Press is a compound barbell exercise that mainly works your chest and front shoulders, with help from your triceps. Focus on three things: lower to the top of your chest; keep shoulder blades pinned; press back over your chin.

ChestFront shouldersTricepsBarbell

Setup

  1. 1Bench at 30°
  2. 2Bar over upper chest at rack

Three cues

  1. 1Lower to the top of your chest
  2. 2Keep shoulder blades pinned
  3. 3Press back over your chin

Most common mistake

Bench too steep

Drop it to 30°

In Hindi · हिन्दी में

  1. 1छाती के ऊपरी हिस्से तक उतारें
  2. 2कंधे की हड्डियाँ पीछे टिकाकर रखें
  3. 3ठुड्डी के ऊपर वापस दबाएँ

आम गलती: बेंच बहुत खड़ी हो तो, उसे थोड़ा नीचे करें

Alternatives to the Incline Bench Press

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Incline Bench Press set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.