1 Incline Bench Press

Sets: 4 Reps: 15, 12, 10, 8

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar with an overhand, shoulder-width grip and lift it off the rack, arching your back. Lower the bar to the upper part of your chest, tucking your elbows near your sides as it comes down. Once the bar touches your chest, push your feet hard into the floor and press the weight up. Perform 15 reps the first set, 12 reps the second set, 10 reps the third, and then eight reps on the last set. Increase the weight accordingly on each set.


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