How to Move an Incline

Many incline benches are at pre-set, non-adjustable angles. Pre-set incline benches take away the guess work, but they also take away your workout options. An adjustable bench offers a variety of training angles for many exercises. If you have an incline bench that you can move, remember to think about the angle of the bench in relation to where the bottom of the back pad intersects an imaginary line with the floor. For example, if you have an upright bench, it is at a 90-degree angle to the floor.

Instructions

    • 1

      Stand beside the incline bench. Position yourself so your right side is nearest to the top of the bench.

    • 2

      Locate the knob on the pop-pin, which is underneath the back pad of the bench. Unscrew it by turning it counterclockwise and just far enough that you can pull on it and release the pop-pin from the set hole.

    • 3

      Hold the pop-pin with your left hand. Place your right hand on the top of the incline bench with your fingertips hanging over the edge.

    • 4

      Pull up or push down on the bench with your right hand to adjust the incline.

    • 5

      Set the bench at a 30- to 45-degree angle for exercises such as incline bench press. A smaller angle focuses the concentration higher on your muscles. For example, during the incline bench press, your upper chest and shoulders do most of the work when the bench is set at a 30- to 45-degree incline.

    • 6

      Increase the size of the angle and create a larger incline by setting your bench at a 45- to 60-degree angle. Use this for exercises such as dumbbell curls and reverse lateral raises to bring the muscle concentration lower into your arms and back.

    • 7

      Release the pop-pin into a hole. Turn the knob clockwise until it tightens and the pin is securely in the hole.