Barbell Incline Bench Press

Muscles worked

Setup

1. Set the bench to an incline of 30 to 45 degrees and position yourself so the bar is directly over your eyes.
2. Grip the barbell with a medium-width grip, slightly wider than shoulder-width apart, using a full overhand grip.
3. Retract your scapula by squeezing your shoulder blades together and down into the bench to create a stable pressing platform.
4. Plant your feet firmly on the floor, slightly behind your knees, to enable leg drive and stability.

How to do it

1. Unrack the bar and hold it directly over your upper chest with your arms fully extended and wrists locked.
2. Inhale and lower the bar slowly toward your upper chest (just below the collarbone) in a controlled 2-3 second motion.
3. Exhale and press the bar back up to the starting position by driving through your palms and engaging your chest and triceps.
4. Maintain a slight bend in the elbows at the top of the movement to keep constant tension on the target muscles.

Form checklist

• Keep your elbows tucked at a 45 to 60-degree angle relative to your torso; avoid flaring them out wide.
• Ensure the bar follows a vertical or slightly diagonal path toward the upper chest, not the mid-sternum.
• Keep your wrists stacked directly over your elbows throughout the entire range of motion.
• Maintain contact between your glutes and the bench; do not arch your lower back excessively to compensate for the weight.

Pro tips

• Imagine trying to 'bend the bar' into a U-shape to better engage your lats and stabilize the shoulder capsule.
• Focus on driving your biceps toward each other at the top of the movement to maximize the peak contraction of the upper pectorals.

Make it harder

• Add a 2-second pause at the bottom of the rep (1 inch above the chest) to eliminate momentum and increase time under tension.
• Use a '1-and-a-half' rep style: lower to the chest, press halfway up, lower back to the chest, and then press all the way to the top.

Frequently asked

What muscles does the barbell incline bench press work?

The barbell incline bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the barbell incline bench press?

The barbell incline bench press uses barbell.

Is the barbell incline bench press good for beginners?

The barbell incline bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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