Training Aid – Refer to FM 7-22 for expanded training programs and additional exercises
17
Exercise 3: Incline Bench
Risk Mitigation: Soldiers should begin training with an empty Straight bar, PVC pipe, or wood
staff to perfect their incline bench technique. A master fitness trainer can assist in developing
proper form (Figure 4). Beginners should work for 2-4 weeks at loads of 40-50% of their body
weight (ex: body weight = 170lbs; lift weight = 70-85lbs) or 25-50% of their 1RM (1 Rep Max –
1RM, see definitions). Beginners should maintain a relative constant weight and increase
repetitions with proper technique during a 2-4 week base phase.
Purpose: This exercise develops strength in the arm, shoulder, and chest muscles.
Equipment: Straight bar (45lbs), weight plates, incline bench, collars, spotter.
Starting Position: Seated position with the feet firmly on the ground. The seat is adjusted so a
90-degree angle is formed between the upper and lower arms with the shoulders directly below
the handgrips. The hips, low back, shoulders and head are firmly against the bench back with the
eyes looking straight ahead. A natural arch is maintained in the lower back. Select the
appropriate weight and ensure the barbell collar is in place.
Execution: Grasp the bar with a closed grip, hands about shoulder width apart. Lower the
straight bar in a controlled fashion until upper arm is at least parallel to the ground or the bar is
gently touching the chest. Immediately, return the bar to the starting position by fully extending
the arms while keeping the head against the bench. A spotter should be used to lift the bar off
the supporting rack and return the straight bar to the rack.
Exercise Prescription: 3 Sets of 8-10 repetitions 60-70% of 1 Rep Max
Figure 9: Incline Bench
Check Points:
Feet remain on the ground, with hips, back, shoulders, and head firmly on the bench.
Do not bounce the barbell on the chest.
Keep the head and neck aligned with the spine and look straight ahead.