Incline Plyometric Press
Improves power and strength in the upper chest
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Upper Chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 8-10 reps |
| Estimated calories burned | ~70 kcal |
How to do it
- Step 1: Setup — adjust incline bench to 45 degrees, sit down with feet flat on floor.
- Step 2: Initiation — hold dumbbells at sides of chest with palms facing forward.
- Step 3: Mid-phase — explosively press dumbbells upwards, extending arms fully.
- Step 4: End-position — squeeze chest muscles at top of movement.
- Step 5: Return — slowly lower dumbbells to starting position.
- Step 6: Breathing and rhythm reminder — focus on controlled breathing.
- Step 7: Safety note — avoid arching back or using momentum.
Equipment
- Incline bench
- Dumbbells
Coaching tips
Benefits
Improves power and strength in the upper chest
Common mistakes
Not fully extending arms, not squeezing chest
Make it harder
Increase incline angle or add weight
Make it easier
Decrease incline angle or use lighter weight
Breathing
Exhale during press, inhale during descent
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
leaning back bodyweight palm press 6 partial 1 ful
Beginner · 3 sets × 10-12 repsIncline Bench Hammer Press
Beginner · 6 sets × 15 repsSingle Arm Bodyweight Inner Chest Wall Press
Intermediate · 3 sets × 8-12 each sidepulsing knee tuck on dip station
Beginner · 3 sets × 10-12 repsleaning back incline water bottle press v2
Beginner · 3 sets × 10-12 repsleaning back water bottle alternating press v2
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.