INCLINE BENCH PRESS

Place the band securely behind the ball or under your torso with a dumbbell and grab with both hands and place them on the bar. Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just above the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

Lying on the ball with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just above the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

Place the band securely under the bench and grab with both hands and place them on the bar. Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just above the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

A.K.A. Reverse-Grip Incline Bench Press

Grasp the Barbell with an underhand grip. Unrack the barbell, and use a spotter for this exercise. Once in the upward position, your hands should be faced behind you (opposite from a standard Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

A.K.A. Incline Bench Press

Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just above the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

START: Lie on an incline bench press bench and grasp the racked barbell with a slightly wider than shoulder-width grip, palms facing the ceiling. Lift the bar off the rack and raise it until your arms are fully extended.

MOVE: Bend your elbows to lower the bar to your upper chest. At the bottom, your elbows should be out and away from your body but slightly in front of your shoulders. Contract your chest muscles and extend your elbows to press the bar up until your elbows are almost locked out.

A.K.A. Incline Bench Cable Chest Press

START- Place an Incline bench in the center of a cable crossover apparatus. Lower the cable pulleys on the lowest setting. Grasp the D handles in either hand and lie down onto the bench. Start out with your elbows bent and hands evenly placed by the center of the chest,

MOVE- With Both Hands press firmly upward squeezing the pecs and bringing the handles towards the center line of the body. Slowly lower back down and repeat for reps.

Securing the band underneath the Ball using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball and drop the hips so that you now have a slight incline to press up. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with one arm and bring the dumbbell to the center of your body fully extended, squeezing the Pec as you press up. Complete the set and switch to the other arm!

Securing the band underneath the Ball using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball and drop the hips so that you now have a slight incline to press up. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

Securing the band underneath the Ball using a dumbbell grasp both the dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball and drop the hips so that you now have a slight incline to press up. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells together squeezing the Pecs as you press up.

Lying on the ball roll forward so that the head is supported on the ball and drop the hips so that you now have a slight incline to press up. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with one arm and bring the dumbbell to the center of your body fully extended, squeezing the Pec as you press up. Complete the set and switch to the other arm!

Lying on the ball roll forward so that the head is supported on the ball and drop the hips so that you now have a slight incline to press up. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

A.K.A. Incline Dumbbell Press On Ball

Lying on the ball roll forward so that the head is supported on the ball and drop the hips so that you now have a slight incline to press up. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells together squeezing the Pecs as you press up.

START: Grasping two dumbbells, lie with your upper back on an exercise-ball at a 45 degree angle with your feet planted firmly on the floor. Make sure the exercise-ball is against a wall. Hold the dumbbells just outside your shoulders with your palms facing forward and your elbows out to your sides.

MOVE: Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below chest level.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with one arm and bring the dumbbell to the center of your body fully extended, squeezing the Pec as you press up. Complete the set and switch to the other arm!

Securing the band underneath the Ball using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest. As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed. Tips If you cannot place a dumbbell under the bench because of a support bar just loop the band under the bar instead of using the dumbbell. Also rather than holding the band with your hands, you can secure the handles on the outside of the plates and then put the Collar on the outside of the bands to secure everything together.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells together squeezing the Pecs as you press up.

A.K.A. One Arm Incline Dumbbell Press

START: Lie squarely on an incline bench, which should be set at a fairly low angle. Hold the dumbbell just outside your shoulder with your elbow out to your side and your feet planted flat on the floor.

MOVE: Forcefully press the weight up in an arc (coming inward at the top) until your arm is fully extended above your chest. Reverse the motion, being sure not to lower the dumbbell below chest level.

Lying on the bench keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the dumbbells. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with one arm and bring the dumbbell to the center of your body fully extended, squeezing the Pec as you press up. Complete the set and switch to the other arm!

A.K.A. Alternating Incline Dumbbell Press

Lying on the bench keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the dumbbells.Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

START: Lie squarely on an incline bench, which should be set at a fairly low angle. Hold the dumbbells just outside your shoulders with your elbows out to your sides and your feet planted flat on the floor.

MOVE: Forcefully press one weight up in an arc (coming inward at the top) until your arm is fully extended above your chest. Reverse the motion, being sure not to lower the dumbbell below chest level. Repeat arms.

A.K.A. Incline Dumbbell Press

Lying on the bench keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the dumbbells. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells together squeezing the Pecs as you press up.

START: Lie squarely on an incline bench, which should be set at a fairly low angle. Hold the dumbbells just outside your shoulders with your elbows out to your sides and your feet planted flat on the floor.

MOVE: Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your chest. Reverse the motion, being sure not to lower the dumbbells below chest level.

A.K.A. Reverse Grip Incline Dumbbell Press

START- Grasp a set of dumbbells with an underhand grip. Lay back onto the bench and turn your palms upside-down or facing the opposite way in which you would hold a pair of dumbbells for a normal dumbbell bench press.

MOVE- Once in the upward position, your hands should be faced behind you (opposite from a standard DB Bench). Slowly lower down keeping your elbows close to your body and press firmly back up to the starting position.

Laying on an Incline Bench take a dumbbell in either hand and lay back onto the bench. Press the Dumbbells upward. Rotate your hands to where the dumbbells are repositioned and your hands are in the reverse position. Slowly lower downward with both dumbbells to the chest and press back upward. Both hands should be in the reverse position. This type of movement targets more of the Upper Pec Muscle Fibers.

Lie back on an incline bench set to a fairly low angle (less than 45 degrees). Hold the bottom of a kettlebell with your hands close together, the heel of your palms touching or close to it. Start with the kettlebell at your upper chest, feet planted flat on the floor. Forcefully press the kettlebell up until your arms are fully extended above your chest. Reverse the motion, then repeat for reps.

Lie back on an incline bench set to a fairly low angle (less than 45 degrees). Hold the bottom of a kettlebell with your hands close together, the heel of your palms touching or close to it. Start with the kettlebell at your upper chest, feet planted flat on the floor. Forcefully press the kettlebell up until your arms are fully extended above your chest. Reverse the motion, then repeat for reps.

Position an incline bench in a Smith machine and position it so the bar touches your upper chest at the bottom of each rep. Make sure the bench is centered in the machine so as not to favor either side. Lie back on the bench, grasp the bar with a reverse (underhand grip) at around shoulder-width, unhook the latches and begin with your arms extended. Slowly lower the bar down to your chest, touch down lightly, then press the bar back up to the arms extended position without locking out your elbows.

A.K.A. Smith Machine Incline Bench Press One Arm · One Arm Smith Machine Incline Bench Press

Using a Smith Machine and an incline bench, lay down on the bench. With one arm grasp the bar just as you would normally to complete a regular bench press. Simply unrack the bar from the smith machine hooks and lower down with one arm to the top of the chest and press back up.

START: Position yourself on an incline bench (set to about 30-40 degrees) that is positioned in a Smith machine so that the bar lines up with the top of your chest. Grasp the bar with a one hand overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks.

MOVE: then Lower the bar to your chest. Press the bar up to full arm extension, stopping just short of elbow lockout.

A.K.A. Smith Machine Incline Bench Press with Strength Bands

Place the band securely under the bench and secure each barbell cuff onto either side of the barbell.

START: Position yourself on an incline bench (set to about 30-40 degrees) that is positioned in a Smith machine so that the bar lines up with the top of your chest. Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks.

MOVE: then Lower the bar to your chest. Press the bar up to full arm extension, stopping just short of elbow lockout.

A.K.A. Smith Machine Incline Bench Press

START: Position yourself on an incline bench (set to about 30-40 degrees) that is positioned in a Smith machine so that the bar lines up with the top of your chest. Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks.

MOVE: then lower the bar to your chest. Press the bar up to full arm extension, stopping just short of elbow lockout.

The machine incline bench press is an exercise that focuses upon the upper portion of the pectoral muscles and is preferred by most people as it offers more stability for people new to the exercise.

Steps :

1.) Start off by adjusting the seat of the bench so that the handles are aligned with the upper portion of your chest, keeping your back flat on the back padding and grabbing the handles with an overhand grip, as this will be your starting position.

2.) Slowly press the handles forward until your hands are fully extended and you feel a stretch in your chest muscles.

3.) Hold this position for a count then slowly return back to the starting position.

4.) Repeat for as many reps and sets as desired.

Tips :

1.) Keep your shoulders and lower back against the bench at all times during this exercise.

2.) Refrain from bouncing the handles back on the machine.

Lie back on an incline bench (set to 30-45 degrees) holding a medicine ball in both hands at your upper chest. Keep your feet firmly on the floor. Explosively press the ball straight up off your chest so that at the top of the rep the ball leaves your hands. Catch the ball as it comes back down, reset to the start position, and repeat for reps. This is essentially the same motion as an incline press, only with a ball and more explosive.Tips: Make sure to do this exercise in an open area so that if your throw goes wayward it doesn't damage anything.