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Incline Bench Press

Primary target: Deltoid (Anterior) (三角肌前束)

Exercise Details

Equipment

Barbell + incline bench + safety pins

Sets & Reps

3-4 sets × 6-10 reps · rest 2-3 min

How to do it

Bench at about 30°; shoulder blades retracted and depressed; bar to the collarbone/upper-chest line; press on a slight path toward the top of the head; no elbow lockout.

Common mistakes

Bench angle too high (becomes a press), bar dropping to the mid-chest (flat-bench path), excessive arch

Muscles Worked

Other Exercises for the Same Muscle

Standing Barbell Overhead Press · Arnold Press · Dumbbell Front Raise