Incline bench press
Adding a tilt to your bench targets your upper chest muscles.
- Set the bench at 30-45˚ and sit with your feet flat on the floor
- Grip the bar with hands wider than shoulder-width apart, brace your core muscles and remove the bar from the rack
- Hold the bar directly above your chest, elbows to the sides
- Lower the bar slowly to your chest and press up powerfully
- Don't arch your back
Variation: Gym ball decline press-up
The additional wobble means your core gets a good workout as well as your upper chest, shoulders and triceps.
- Get into a press-up position with your feet together on the ball
- Don't let your hips sag
- Drop down until your nose almost touches the floor
Variation: Incline dumbbell press
Using dumbbells works each side of your chest independently, preventing your stronger side from doing all the work.
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- Sit on the inclined bench holding dumbbells at shoulder height, palms facing forward.
- Press the weights straight up.
Variation: Incline Smith machine press
When you don't have a spotter to help you, the Smith machine lets you press heavy weights in safety.
- Place the bench so the bar sits directly above your chest.
- Press up quickly and drop the bar down slowly.
