How to Incline
Lie on a incline bench, feet firmly on floor.
Make sure that your back, shoulders, and head are firmly
positioned on the bench.
Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.
Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.