How to Use an Incline Bench

An incline bench is similar to a standard weight bench. However, due to its design, users recline so their shoulders are higher than their waist. An incline bench may be used to strength-train chest, shoulders, biceps and triceps. Like all exercise movements, utilizing an incline bench must be done properly to prevent injury and to properly isolate the muscle groups.

Instructions

- 1
  Set the bench so the incline is at a 30-degree angle to work your chest muscles. To train your shoulders, biceps or triceps, raise the incline up to a 40-degree angle. Muscle & Strength reports in the article "Incline Bench Press Video & Instructions" that an incline greater than 30-degrees activates your shoulder muscles, thus making such a steep incline only appropriate when performing non-chest upper body exercises.
- 2
  Press against the inclined portion of the bench to ensure it is locked into place before sitting.
- 3
  Position your buttocks on the bench's seat and grab your dumbbells if you are not using a barbell.
- 4
  Lean back into the incline until your entire back is supported by the bench. Keep your feet flat on the floor or on the foot rest bars.
- 5
  Perform the exercise while keeping your lower back pressed into the bench and taking deep breaths.

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