Description
Press at a slight incline to target the upper chest with assistance from the triceps.
01 · Setup
Set up the movement
- Set an incline bench to approximately 15–30° and support your upper back.
- Set the incline between 15 and 30 degrees.
- Plant your feet on the floor and keep your buttocks and upper back stable.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows 45–60 degrees from your torso and wrists aligned.
02 · Execution
Perform the rep
- Lower under control toward your upper chest.
- Keep your forearms vertical and maintain the same elbow angle.
- Press upward firmly without abrupt lockout.
Technique cue
Elbows at 45–60 degrees and a stable path throughout.
Common mistakes- setting the incline too high
- spreading the elbows to 90 degrees
- bouncing at the bottom
- bending the wrists out of alignment
- lowering without control
Safety notes
Risks of poor execution
- With a free barbell, an uncontrolled load can fall onto the chest, throat or face.
- Bouncing or lowering too quickly can cause a pectoral tear and shoulder injury.
- Training close to failure without safety measures increases the risk of a serious accident.
- An incorrect path overloads the shoulders and wrists.
- Bouncing at the bottom increases the risk of pain and injury.