The bench press is a very classic fitness movement in fitness, and there are many types of bench presses, such as incline bench press, decline bench press, etc. Of course, there is a big difference between the incline bench press and the decline bench press, not only in the direction of the bench press, but also in the angle. So, what is the best and most appropriate angle for the incline bench press? Let’s take a look!

What is the best angle for incline bench press

30 degrees is enough. If it is too incline, it will become a front shoulder exercise.

Standard movement of incline bench press

Preparation position: The barbell is placed directly above the eyes, and the hands are slightly wider than the shoulders; hold the barbell with both feet on the ground, tighten the buttocks, and tighten the abdomen , the shoulder blades retract and sink so that the upper back is flat against the stool.

Extending the bar: Inhale and hold it, then use force to move the barbell directly above the clavicle; adjust your breathing.

Drop: Slowly drop to the upper edge of the chest muscles, with a distance of about 1 to 2 cm between the barbell and the body.

Push up: After a brief pause at the bottom, push up to just above the collarbone with your upper back still flat against the stool; squeeze your upper chest.

Bar return: After the last rep, return the barbell to the rack.

Common mistakes in incline bench press

Mistake 1: When pushing up, the shoulders use force to make the chest feel less obvious.

Solution 1: Always keep the shoulder blades retracted and sink, keeping the upper back flat against the stool.

Error 2: The elbow joint is hyperextended and locked after pushing up, resulting in elbow joint impact and long-term elbow joint injury.

Solution 2: When pushing to the highest point, keep the elbow joint slightly bent.