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Strengthintermediate
Incline Bench Press
An incline press blends overhead and chest pressing with full back support — building upper-body and arm bone with minimal spinal demand.
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How to dose it
- Sets
- 3
- Reps
- 8–10
- Intensity
- RPE 6–7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Set up
- 1Recline on an incline bench, dumbbells at the upper chest.
Do this
- Press up and slightly together
- Keep wrists stacked over elbows
- Control the lower
Avoid this
- Flaring the elbows hard
- Bouncing at the bottom
Safety
A well-supported pressing option for beginners or sensitive shoulders.