Incline Bench 4 Partials 1 Full
Targets the upper chest muscles and improves strength and control
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: pectoralis major, anterior deltoids. Secondary: triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~9 kcal |
How to do it
- Step 1: Setup — lie on an incline bench with your feet flat on the floor
- Step 2: Initiation — grip the barbell with your hands slightly wider than shoulder-width apart
- Step 3: Main movement — lower the barbell to your chest, pausing for 1-2 seconds
- Step 4: End position — press the barbell upwards, extending your arms half way up
- Step 5: Return — control the descent, keeping your core engaged and your arms close to your body
- Step 6: Breathing reminder — exhale as you press, inhale as you return
- Step 7: Safety note — keep your back flat on the bench and avoid arching or swinging
- Step 8: After youve done 4 partials then do 1 full length reps, then again do 4 partials
Equipment
- Barbell
Coaching tips
Benefits
Targets the upper chest muscles and improves strength and control
Common mistakes
Not pausing at the bottom or top of the movement
Make it harder
Increase the weight or reps as you get stronger, or add more pause time
Make it easier
Decrease the weight or reps if you're struggling, or reduce the pause time
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.