Smart Workout Diary

Barbell Incline Bench Press

The barbell incline bench press is a compound upper-body pressing exercise performed on an inclined bench. It primarily targets the upper chest, with substantial assistance from the front shoulders and triceps. It supports upper-body pressing strength and chest muscle development.

Demonstration

Barbell Incline Bench Press — demonstration 1
Barbell Incline Bench Press — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline and place it securely in a rack. Position the bar so you can unrack it without losing shoulder position.
  2. Lie back with your feet firmly on the floor, hips and upper back in contact with the bench, and your eyes under the bar. Draw your shoulder blades gently back and down.
  3. Grip the bar slightly wider than shoulder width, unrack it with control, and hold it above your upper chest with straight but not forcefully locked elbows.
  4. Lower the bar slowly to the upper chest while keeping your wrists stacked over your forearms and elbows angled comfortably below the bar. Press the bar upward and slightly back to the start while exhaling, then rerack it securely.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts, Triceps
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a moderate incline. A very steep bench shifts more work toward the shoulders and away from the upper chest.
  2. Keep the bar path controlled. Do not bounce the bar from the chest or let the wrists bend backward.
  3. Use safeties or a spotter. This is particularly important when working close to fatigue or with challenging loads.
Exercise library