Incline Bench Press Form for a Steel Chest

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Incline Bench Press Form for a Steel Chest

Incline benching and flat benching are my two favorite chest exercises! Simply, with proper technique these two movements can build an absolutely phenomenal chest and godlike upperbody pressing power. Unfortunately 90% of guys, if not more, that I see benching are doing it entirely wrong, yet they think they are using proper form. Not only are these poor souls putting their shoulders in a compromised position, but they are also placing less work on their chest. The people that say bench press and incline bench does nothing for their chest usually have horrendous form. Similarily the people that can’t add weight to their bench to save their life, tend to have sloppy form.

If they were to use this shaky form with heavy weights exceeding 250+ lbs their shoulders would buckle and tear. In fact, I often cringe when I see people take the barbell out of the rack for bench press. Their shoulders are rolled forward, as if they’re trying to reach for something and their chest is completely flat. This is an incredibly weak and dangerous bench press position. One which places extreme amounts of stress on the rotator cuff. For example, take a look at the picture below. Back is flat and shoulders are pulled forward, this is a very weak and dangerous position.

The ideal position is to have your shoulders pulled back and down and locked in place. With this position, you will naturally create a space under your lower back, between the bench. You’re not intentionally arching your lower back, it just naturally happens with proper form. You just can’t possibly have your chest up and scapula retracted (shoulders pulled back and down), while keeping your lower back on the bench. The space between your lowerback and the bench is good, you want this! As long as your butt is on the bench then you’re in an advantageous position.

As for your feet, I like to drive my toes into the floor, under my butt. This reinforces the stable position and keeps my body tight and secure. It may feel awkward at first, but ever since switching to this foot position a month ago I have added 5 lbs each week to my bench.

With this bench press position you are going to be doing a few things

1) You will protect your shoulders from injury

2) You are putting your chest in the strongest position possible. This will allow you to lift more weight and give your chest a much better workout

3) You will be working your entire body. Your lats will be tense and activated, your glutes and legs will be working hard, driving into the floor and you will build strength and support throughout your entire body.

4) You will also be making it much easier on yourself to make steady strength gains. The stronger you get the more muscle you will build. The stronger the bench presser, the much more likelihood they are using proper form with retracted scapula, chest up high, natural lower-back arch and feet under their butt.