Stretch the upper body muscle groups to avoid injuries. It is important to stretch the right muscle groups before any workout to reduce the risk of injuries or cramps. For an incline bench press stretching the arms, chest, and back is recommended. Dynamic or static stretches are both okay to do.
Warmup using lighter weights before working up to the desired amount of weight. To warm up use 60-70% of the weight you would need to do one max repetition. Warming up before working out is recommended just as much as stretching. Prepare the joints and the core muscles that are going to be used to avoid any unnecessary injuries.
Decide how many reps and sets you are going to do for the workout. Setting a goal for the workout may help with motivation. Knowing your physical limit is important as to not overwork your muscles and cause injuries.
Put the desired weight on the bar. Add weight that you are comfortable lifting on your own if no one is available to be a spotter. The bar itself is 45 pounds, so keep that in mind when adding weight.
Sit on the bench.
Get a spotter if necessary. When lifting a heavy weight, or attempting a personal record, a spotter is helpful to avoid injuries in case of failure.
Get in the proper position. Sit back onto the incline bench, with feet firmly planted on the ground.
Grip the bar properly. Grip the bar an equal distance apart so the weight is equally distributed. Make sure your grip is solid and your comfortable with the way you are gripping it.
Unrack the weight and start the exercise. Push up the barbell, and lock your elbows this is the start position. If a spotter is present, they may be able to help with the lift off. Taking a deep breath before lifting off may help with unracking the weight. Take a deep breath as you bring the bar down, and breathe out through your mouth as you're pushing up.
Rest in between sets and do as many as desired.
Get off the bench and wipe it off, especially if it is sweaty. It is proper gym etiquette to wipe off whatever equipment that was used for the following person.
Re-rack the weights for the next person to use It is common gym etiquette to put the weights away after you are done.
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