The barbell incline bench press is a compound upper-body exercise that targets the upper portion of the pectoral muscles, with secondary emphasis on the shoulders and tricep. It is performed on an incline bench using a barbell, making it a staple in strength training routines for developing chest size and strength.
Also Works
ShouldersTriceps
How to Perform
1
Set up an incline bench at a 45 degree angle.
2
Lie down on the bench with your feet flat on the ground.
3
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4
Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45 degree angle.
5
Pause for a moment at the bottom, then push the barbell back up to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Set the bench to 30-45 degrees; steeper angles turn it into more of a shoulder press than a chest exercise.
•Lower the bar to your upper chest (clavicle area), not the same spot as flat bench.
•Keep your shoulder blades retracted and pinched together to protect the shoulder joint and create a stable pressing surface.
Common Mistakes
•Setting the incline too steep (60+ degrees), which makes the front delts the primary mover instead of the upper chest.
•Lowering the bar too low on the chest, which strains the shoulder at the bottom position.
•Losing the shoulder blade retraction during the press, which destabilizes the shoulders and limits power.