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Incline Barbell Bench Press

An inclined barbell press that biases the upper chest while training the front delts and triceps through a horizontal-to-incline push.

ChestBarbellIncline press
GoLightWeight mediaincline-barbell-bench-press

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Primary

Clavicular head of pectoralis majorAnterior deltoids

Secondary

Triceps brachiiSternal head of pectoralis majorSerratus anterior

Equipment

Barbell

Pattern

Incline press

Setup

  1. 01Set the bench to roughly 30 to 45 degrees.
  2. 02Lie back with eyes under the bar and feet planted.
  3. 03Grip slightly wider than shoulder width and pull the shoulder blades down and together.
  4. 04Unrack and hold the bar stacked over the upper chest.

Execution

  1. 01Lower the bar under control toward the upper chest.
  2. 02Keep the elbows tucked to roughly 45 to 60 degrees from the torso.
  3. 03Touch lightly at the collarbone line without bouncing.
  4. 04Press up and slightly back so the bar finishes over the upper chest.

Checkpoints

  • -Shoulder blades stay retracted and pinned to the bench.
  • -The bar tracks to the upper chest, not the sternum.
  • -Wrists stay stacked over the elbows.
  • -Lockout is over the upper chest, not the face.

Common mistakes

  • -Setting the bench too steep and turning it into a shoulder press.
  • -Flaring the elbows straight out to the sides.
  • -Letting the bar drift down toward the lower chest.
  • -Lifting the hips or losing scapular tension to grind reps.

Programming notes

  • -Use 3 to 4 sets of 6 to 12 reps.
  • -Program it as the primary press on upper-chest focused days.
  • -Pair with flat pressing and a fly variation for full chest development.

Related exercises

Incline Dumbbell Bench Press

Dumbbell / Chest

Barbell Bench Press

Barbell / Chest

Overhead Press

Barbell / Shoulders

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