Description
A strength training exercise that targets the pectoral muscles, shoulders, and triceps. The individual lays on an incline bench and pushes a barbell upwards and then lowers it back down.
How to Do Barbell Incline Bench Press
- 1Setup
Adjust an incline bench to a 30-45 degree angle and lie back with your feet flat on the floor, directly under your knees.
- 2Setup
Grip the barbell slightly wider than shoulder-width apart with a pronated (overhand) grip, ensuring your wrists are straight and elbows are slightly bent.
- 3
Unrack the barbell and hold it directly above your upper chest with your arms fully extended, engaging your core and retracting your shoulder blades.
- 4
Slowly lower the barbell towards your upper chest, allowing your elbows to flare slightly outward until the bar gently touches or hovers just above your clavicle.
- 5
Drive the barbell forcefully back up to the starting position by extending your elbows and contracting your chest, exhaling as you push.
- 6
Once the set is complete, carefully re-rack the barbell onto the safety catches.
Tips
- Maintain a slight arch in your lower back and keep your shoulder blades retracted and depressed throughout the movement to stabilize your shoulders and emphasize chest activation.
- Control the eccentric (lowering) phase of the lift, taking 2-3 seconds to bring the bar down, which increases time under tension and promotes muscle growth.
- Focus on driving the bar up by pushing through your upper chest and triceps, imagining you are pushing your body away from the bar rather than just pushing the bar up.
- Ensure your wrists remain straight and strong; avoid letting them hyperextend, which can lead to injury and reduce force transfer.
Common Mistakes
- ×Flaring elbows too wide can put excessive stress on the shoulder joints; keep elbows tucked slightly inward (about 45 degrees relative to your torso) to protect your shoulders.
- ×Bouncing the bar off your chest reduces muscle tension and increases injury risk; maintain control and lower the bar until it just touches or hovers above your upper chest.
- ×Lifting your hips off the bench reduces stability and can shift tension away from the chest; keep your glutes firmly pressed against the bench throughout the entire lift.
Variations
Barbell Reverse Grip Incline Bench Press
Target your upper chest and triceps with the Barbell Reverse Grip Incline Bench Press.
Barbell Pause Incline Bench Press
Elevate your chest strength with the Barbell Pause Incline Bench Press. This variation builds explosive power and control by pausing at the bottom of each
Barbell Weighted Bench Press
Build a powerful chest and sculpt your upper body with the Barbell Bench Press. This foundational exercise targets pectorals, triceps, and shoulders for
Barbell Bench Press
Master the barbell bench press to build a powerful chest, shoulders, and triceps. Learn proper form, grip, and breathing for safe and effective strength
Related Exercises
Dumbbell Svend Press
Sculpt your chest with the Dumbbell Svend Press. This unique exercise targets your pectorals by pressing two dumbbells together, enhancing muscle
Lever Incline Chest Press (plate loaded)
Build a powerful upper chest with the Lever Incline Chest Press. This plate-loaded exercise effectively targets your pectoralis major for strength and
Dumbbell Seated Upright Alternate Squeeze Press
Build strong upper chest and shoulders with the Dumbbell Seated Upright Alternate Squeeze Press.
Dumbbell Incline Bench Press
Target your upper chest and shoulders with the Dumbbell Incline Bench Press. This effective exercise builds strength and muscle mass by pressing dumbbells
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track Barbell Incline Bench Press in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free