Incline Barbell Bench Press.

How to do it.

1. Step 01

   Lie on an incline bench set at 30-45 degrees.

2. Step 02

   Grip the barbell slightly wider than shoulder-width apart.

3. Step 03

   Unrack the bar and lower it slowly to your upper chest.

4. Step 04

   Keep your elbows slightly tucked, not flared out.

5. Step 05

   Press the barbell back up to the starting position.

6. Step 06

   Fully extend your arms without locking your elbows.

Pro cues.

• Maintain a slight arch in your lower back for stability.

• Control the descent to maximize muscle tension.

• Focus on driving the bar up using your upper chest.

Questions, answered.

What is the Incline Barbell Bench Press?

Compound upper body exercise targeting the upper chest, with secondary involvement from the front deltoids and triceps.

What muscles does the Incline Barbell Bench Press work?

The Incline Barbell Bench Press primarily works your upper chest. It also recruits your front delts and triceps as secondary movers.

What equipment do I need for the Incline Barbell Bench Press?

You need a barbell and an incline bench to perform the Incline Barbell Bench Press.

How many sets and reps should I do for the Incline Barbell Bench Press?

A typical prescription for the Incline Barbell Bench Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Incline Barbell Bench Press good for beginners?

The Incline Barbell Bench Press is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.