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1 exercise
Incline Barbell Bench Chest Press
This Your Workout Title 0 min-minute gym workout plan effectively targets your chest. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Incline Barbell Bench Chest Press
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Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
  2. Sit on the bench placing your back firmly against the backrest.
  3. Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
  4. Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
  5. As you inhale, lower the barbell slowly until it touches your upper chest.
  6. Hold for a count of one while squeezing your chest muscles.
  7. Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
  8. Repeat.

If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.

Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Facing down, place yourself on the ground with your hands flat on the floor, directly below your shoulders.
  2. Place your feet on top of a bench or box. Only your toes and balls of your feet should be touching the floor.
  3. Maintain a flat back and tight core before lowering your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Push yourself back to the starting position by straightening your arms. Do not lock out your elbows.
  5. Repeat.
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