Elite Physique The New Science of Building a Better Body

Incline Bench Press
HORIZONTAL PUSH
The incline bench press adds variety to the horizontal push options. Furthermore, it
emphasizes the clavicular portion of the pectorals, which builds the muscle fibers in
your upper chest. The key is to use a minimal incline to avoid unnecessary strain on
the shoulders.
HOW TO DO IT
1. Adjust the bench to 20 to 30
degrees above parallel, and
lie on your back with your feet
on the floor, shoulder-width
apart. Hold the dumbbells
or kettlebells shoulder-width
apart directly above your chest,
palms facing each other, with
your elbows locked straight
(see figure a).
2. Lower the weights under control
to your maximum range of
pain-free motion (see figure b).
3. Press the weights back to the
starting position and repeat.
ADVANTAGE
This exercise emphasizes the clavicular
portion of the pectorals.
a
COACHING CUES
• Adhere to the movement pattern
that feels most natural to
your shoulders.
• For variety, use slightly different
incline angles from workout to
workout, such as 20 degrees
one week and 40 degrees the
next week. Avoid incline angles
greater than 45 degrees to
spare the shoulders.
b
170