Incline Bench Press.

Make every rep count.

1. 01

   Set up on an incline bench with your hands slightly wider than shoulder-width and wrists stacked over your elbows.

2. 02

   Pull your shoulder blades back and down (pinch them together) and press them firmly into the bench to create a stable “shelf.”

3. 03

   Take a big breath and brace your core. Have a spotter help with the lift-off so you don’t lose upper-back tightness.

4. 04

   Once the bar is over your shoulders, pause to settle—keep your chest up and upper back locked in.

5. 05

   Lower under control by bending the elbows, keeping your forearms mostly vertical as the bar travels in a straight line down.

6. 06

   Bring the bar to a gentle touch at the lower chest/base of the sternum—no bouncing.

7. 07

   Press straight back up, driving your feet into the floor for leg drive while keeping your shoulders pinned and elbows extending smoothly.

8. 08

   Reset your breath and brace each rep, then repeat for your target reps.